You can breathe easy with this pooping pointer.
“If you’re struggling with constipation and straining, then this is one pooping hack that actually works,” Dr. Karan Rangarajan, also known as Dr. Karan Rajan, recently said on TikTok.
Rangarajan suggests three “gentler” forms of the Valsalva maneuver, a breathing exercise that involves forcefully exhaling while your mouth and nose are closed, increasing pressure within the chest and abdomen. The extra intra-abdominal pressure helps stool move through the colon.
“You’re controlling the exhalation phase of breathing, which activates your vagus nerve,” Rangarajan said. “This means more wave-like contractions of your intestines and a good poop coming to a toilet near you.”
The vagus nerve, which is the longest cranial nerve, plays a crucial role in vital functions like breathing, heart rate and digestion.
The nerve is also the key component in the gut-brain axis, the complicated network of nerves that link the gastrointestinal tract and the central nervous system.
Rangarajan said that while the three diaphragmatic breathing techniques sound “silly,” they can strengthen the gut-brain connection.
“This helps you avoid straining by making sure your pelvic floor muscles are more coordinated, both in contraction and relaxation,” Rangarajan added. “And your rectum will thank you later when you don’t get hemorrhoids.”
Hemorrhoids are swollen, inflamed veins around the anus or lower rectum. They can manifest as bleeding, itching and pain and signal constipation, diarrhea, straining during bowel movements and sitting on the toilet for lengthy periods.
After Kelly Peterson, a pelvic, visceral and orthopedic physical therapist, known as “the belly whisperer,” noted that blowing bubbles can help you poop without straining or pushing, Rangarajan said pretending to blow bubbles or blow out a candle or making an elongated moo that sounds like a “horny cow” should do the trick.
“I’m surprised this isn’t common knowledge,” Rangarajan told his 5.3 million TikTok followers.
The TikTok users were udderly divided in the comments.
“Tried the moo sound. Not a great option at the office bathrooms,” one person penned.
“Tried this trick this morning and it actually worked! No more straining for me. Who knew blowing bubbles could be so helpful?” another shared.
“Blowing your nose while sitting on the toilet does the same thing too,” a third advised.
