An NHS doctor recently shared a simple breathing technique that can help relieve constipation and bloating. Constipation is defined as having difficulty opening your bowels at least three times in a week. It can lead to straining during bowel movements, stomach discomfort, bloating, and nausea. Factors such as lack of fiber, dehydration, inactivity, medications, and mental health issues can contribute to constipation.
Dr. Karan Raj, also known as Dr. Raj on social media, explained the technique on TikTok. He suggested exhaling air from your mouth for an extended period while on the toilet. By visualizing blowing bubbles or extinguishing a candle, you can activate your vagus nerve and promote wave-like contractions in your intestines, leading to a smoother bowel movement.
The technique is similar to the Valsalva maneuver, a medical method used to regulate heart rate. Dr. Raj emphasized that the breathing technique helps increase intra-abdominal pressure, allowing stool to move through the colon more effectively. By strengthening the gut-brain connection, this method can help avoid straining and prevent issues like hemorrhoids.
Many of Dr. Raj’s followers expressed gratitude for sharing the technique, with one mentioning its effectiveness even for constipated pregnant women. Another follower noted that blowing bubbles is a common technique used to help toddlers transition to using the toilet, suggesting its potential benefits for adults as well.
In addition to the breathing technique, the NHS recommends maintaining a healthy diet rich in fiber, staying hydrated, and gradually increasing fiber intake. Including fruits like apples, apricots, grapes, raspberries, and strawberries can also aid in alleviating constipation. If symptoms persist despite these measures, it is advisable to consult a healthcare professional for further evaluation and treatment. Remember, a healthy gut leads to a healthier you.
