How ‘blowing bubbles’ and ‘mooing’ can help ease constipation, according to NHS doctor
Feeling constipated can ruin one’s day, especially if you’ve sweating and straining on the toilet - and you really shouldn’t be doing the latter. So what can you do instead to help yourself go more easily?
According to some unconventional-sounding advice from NHS doctor Dr Karan Raj, who is highly popular on social media, you can avoid straining while constipated by blowing bubbles, blowing out a candle, or even mooing.
The medical expert shared a video on TikTok of another content creator who encouraged viewers to start "blowing bubbles to help you poop without straining or pushing".
Explaining the science behind the bizarre action, Dr Raj said: "If you’re struggling with constipation and straining, then this is one pooping hack that actually works.
"If you pretend to blow bubbles or blow out a candle, or make an elongated 'moo' sound like a horny cow, you’re controlling the exhalation phase of breathing which activates your vagus nerve."
He continued: "This means more wave-like contractions of your intestines and a good poop coming to a toilet near you."
Dr Raj explains further that the action of blowing or mooing is a "gentle form" of something called the "Valsalva manoeuvre". This is a type of breathing exercise that is used to slow down the heart rate and is usually performed by pinching your nose and breathing out forcefully with your mouth closed.
"It mimics the same internal physics as squatting but just with less pressure," Dr Raj told viewers. "This can help stool move through the colon by increasing the intra-abdominal pressure.
"Although these look silly, these are actual diaphragmatic breathing techniques which strengthen your gut-brain connection," he added. "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 hemorrhoids."
What happens when you strain while constipated?
It is not advised to strain even if you are struggling to empty your bowels, as this can cause problems.
According to the NHS, straining pushes down on the muscles supporting your pelvic area, which prevents the bowels from emptying effectively.
Straining also pushes our hemorrhoids, also known as piles, which are lumps inside and around the anus. These can cause bleeding after going to the toilet, as well as pain around the anus.
What causes constipation?
Constipation can occur in anyone of any age, and affects twice as many women as men. It is also more common in older adults and during pregnancy.
According to the NHS, you are likely to be constipated if:
You have not had a bowel movement at least three times during the last week
You’re having fewer bowel movements than usual
The stool is unusually large or small, and is dry, hard or lumpy
You are straining or in pain when going to the toilet
You feel like you haven’t fully emptied your bowels
The most common causes of constipation include:
Not eating enough fibre
Not drinking enough fluids
Not moving enough and spending long periods sitting or lying down
Being less active and not exercising
Often ignoring the urge to go to the toilet
Changing your diet or daily routine
A side effect of medicine
Stress, anxiety or depression
How do you treat constipation?
Constipation can often be treated by making simple changes to your diet and lifestyle, such as eating a healthy balanced diet and drinking plenty of water and other fluids.
The NHS also recommends eating fruits that contain sorbitol, such as apples, apricots, grapes and raisins, raspberries and strawberries, and gradually increasing the fibre in your diet.
Increasing your daily activity, such as going for a walk or a run, can also help you go to the toilet more regularly.
If diet and lifestyle changes are not helping, you can speak to a pharmacist about a suitable laxative that can help you empty your bowels more regularly. However, laxatives should only be used for a short period of time.
You should see a GP if your constipation does not improve with treatment or you are regularly constipated, have blood in your stool, have lost weight without trying, notice sudden changes in your bowel habits, and have stomach pain.
Read more about health and wellness:
I had extreme constipation for five years, here's how I finally cured it (Yahoo Life UK, 7-min read)
Why it's harder to go to the toilet on holiday, and how to fix it (Yahoo Life UK, 5-min read)
I'm A Doctor — The 'Pendulum Method' Could Help You Poop (HuffPost, 2-min read)
