An NHS doctor has revealed a simple breathing technique that can help ease constipation and bloating. The medical expert expressed surprise that this method isn’t more widely known, considering its quick effectiveness.
Constipation is defined by the NHS as being 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 such as stress, anxiety, or depression. Regardless of the cause, an expert has provided a swift and easy solution, Surrey Live reports.
NHS surgeon Dr Karan Raj, who is well-known on social media as Dr Raj, explained the technique on TikTok. Speaking to his over five million followers, he said: “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. 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.”
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He compared the technique to the Valsalva manoeuvre, often used in medical settings to normalise 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 been well-received by his audience, with one follower 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 methods:
- Eat a healthy balanced diet and include fruits that contain sorbitol, such as apples, apricots, grapes (and raisins), raspberries and strawberries
- Drink plenty of water and other fluids and avoid alcohol
- Gradually increase the fibre in your diet
- Add some wheat bran, oats or linseed to your diet.
However, if you’re dealing with persistent constipation that doesn’t improve with treatment, the health service recommends consulting your GP.
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