An NHS doctor has revealed a simple breathing technique that can help ease constipation and bloating – although you might raise a few eyebrows. The medical expert expressed surprise that this method isn’t more widely known, considering its quick effectiveness.
Constipation, as defined by the NHS, is when you are unable to open your bowels at least three times in a week or less frequently than usual. This condition often results in straining during bowel movements, stomach discomfort, bloating, and nausea.
Several factors can lead to constipation, including not enough fibre in the diet, inadequate hydration, lack of physical activity, certain medications, and mental health issues like stress, anxiety, or depression. Regardless of the cause, an expert has provided a quick and easy solution.
NHS surgeon Dr Karan Raj, who is popular on social media as Dr Raj, shared his advice on TikTok. Speaking to his over five million followers, he reveled this technique, which can see participants moo like a cow: “I’m surprised this isn’t common knowledge. If you’re struggling with constipation and straining, then this is one pooping hack that actually works.”
The technique involves exhaling air from your mouth for a prolonged period while using the toilet, reports Surrey Live. You can imagine blowing bubbles or blowing out a candle to achieve this.
Dr Raj expanded on the subject, saying: “If you pretend to blow bubbles or blow out a candle or make an elongated moo sound like a cow, you’re controlling the exhalation phase of breathing, which activates your vagus nerve. This means more wave-like contractions of your intestines and a good poop coming to a toilet near you.”
He compared the technique to the Valsalva manoeuvre, often used in medical settings to stabilise heart rate. Dr Raj added: “The moo sound and blowing bubbles is a gentle form of a Valsalva manoeuvre. It mimics the same internal physics as squatting but just with less pressure.
“This can help stool move through the colon by increasing the intra-abdominal pressure – good poop physics. All of these look silly, these are actual diaphragmatic breathing techniques which strengthen your gut brain connection.
“This helps you avoid straining by making sure your pelvic floor muscles are more coordinated, both in contraction and relaxation and your rectum will thank you later when you don’t get haemorrhoids.”
His guidance has garnered positive reactions from his audience, with one individual expressing gratitude: “Thank you sincerely from a constipated pregnant lady.” Another commented: “Blowing bubbles is advice given to get toddlers to start using a toilet, so it follows it works on adults.”
To combat constipation, the NHS suggests several approaches. However, if constipation persists and does not improve with treatment, the health service recommends consulting your GP.