Do you have a bathroom routine?
Most people have a routine for falling asleep. This can be as simple as brushing your teeth and turning off the lights when you’re ready for bed. Routine helps prime the body for sleep, but it can also be used to prepare the body for a bowel movement. Today, we’re looking at how you can modify your bathroom routine to make poops easier to pass, with less straining (and less time) on the toilet seat. That’s right – gut health dietitians don’t just talk about food. We really try to look at the whole picture – including your time in the restroom.
How does the colon work?
Making Jell-O or cheesecake requires some time in the fridge to solidify. This is similar to how our colon works. After food travels through the esophagus, stomach, and small intestine, it reaches the colon (also called the large intestine). Much of the nutrients have been absorbed at this point, giving our body energy and important nutrition. The material from digestion that wasn’t absorbed in the earlier stages of digestion sits in the large intestine, where it reaches the right consistency for a bowel movement. Water is either removed or added to the stool to form the proper texture.
- If there’s too much water, the result is diarrhea.
- If there’s too little water, the stool becomes hard and pellet-like, which can lead to constipation and stools that are difficult to pass.
After the colon, the stool moves to the rectum, the body’s final storage area for waste. The rectum holds onto the stool until your body cues that it’s time for a bowel movement.
For the most part, we can decide when we go to the bathroom. This is because the rectum has two muscles—one we control voluntarily and one that the body controls automatically. Since we have control over one of these muscles, we can make adjustments to encourage a smoother, easier bowel movement.
How to Encourage a Bowel Movement
To have a bowel movement, the muscles in the rectum must relax. But how do you relax them?
Relaxation strategies often focus on breathing – think yoga or meditation! When it comes to facilitating a bowel movement, you may have heard that exhaling through a straw can help. This works similarly to how deep breathing helps reduce stress. When you exhale through a straw, it stimulates the vagus nerve, which helps the body relax. This relaxation signals the muscles in the anus to relax, encouraging a bowel movement.
If you don’t have a straw to breathe through, you can create a makeshift straw by closing your hand into a loose fist and breathing into the hole created next to your thumb.
What muscles are involved in a bowel movement?
There are several muscles involved with having a bowel movement – most notably the diaphragm and the pelvic floor muscles.
But why is muscle relaxation so important? The diaphragm and pelvic floor are closely connected, working together to regulate intra-abdominal pressure. Deep belly breathing not only promotes relaxation but also helps coordinate these muscles, ensuring they are ready to work effectively when it’s time to go. When you inhale deeply, the diaphragm moves downward, creating space and increasing pressure in the abdominal cavity. On the exhale, this pressure helps guide stool through the rectum while simultaneously relaxing the pelvic floor muscles, making it easier to go.
Stretching for Bowel Movements
In addition to deep breathing, certain stretches can further support this process by improving mobility and promoting relaxation in the pelvic floor and lower abdomen. Movements like deep squats help open up the hips and put the body in an optimal position for a bowel movement. Spine twists can release tension in the lower back and abdomen, which can indirectly impact bowel function. Combining these stretches with deep belly breathing can enhance relaxation, improve circulation, and support natural bowel motility.
Trying a few deep squats, gentle spine twists, or even bringing your knees toward your chest while lying on your back before heading to the bathroom may help ease the process and make pooping more comfortable.
The Effects of Stress on Bowel Movements
In today’s world, many of us are in a constant state of stress. When the body is in “fight or flight” mode, it is certainly not prioritizing having a successful bowel movement. Stress tightens your muscles, making it harder to relax and release stool. A helpful ritual is using your bathroom time as a moment to unwind. Deep breathing is one of the best ways to relax. When you take slow, deep breaths, you reduce your heart rate and lower your blood pressure – which in turn helps your blood vessels and muscles relax.
How to Promote Muscle Relaxation While on the Toilet
Try this simple breathing technique:
- Inhale for 4-5 seconds.
- Exhale for 6-8 seconds (or pretend you’re blowing into a straw).
- Focus on slowing your breath and making your exhale longer than your inhale.
This signals to your body that it’s time to relax, helping make pooping easier and reducing the need for pushing and straining.
Why Your Toilet Posture Matters
One of the best ways to help your body release poop more easily is to adjust how you sit on the toilet.
If you sit with your legs at a 90-degree angle (like we’ve been taught to do), the muscles around the anus tighten up—which is the opposite of what we want. Our toilets can often be quite high – so this is a common problem!
Squatting, however, shifts these muscles into a relaxed position, making pooping easier. However, squatting on a standard toilet isn’t always practical. The real goal here is that the knees need to be above the hips – even if you’re not truly squatting. You can achieve this by using a Squatty Potty (or another footstool) to prop your legs up. This mimics the natural squatting position and helps stools pass more easily.
Creating a Relaxing Bathroom Environment
Your environment plays a key role in promoting relaxation. Try these tips to turn your bathroom into a spa-like retreat:
- Choose soft, calming colors: Blues, beiges, earth tones (greens and soft whites) promote relaxation.
- Use soft lighting: Avoid harsh, bright lights.
- Incorporate calming décor: Add soothing artwork or decorations.
- Try aromatherapy: Use a diffuser or room spray with relaxing scents like lavender or eucalyptus.
- Keep your bathroom clean: A messy bathroom does not encourage relaxation!
What to Do When You’re on the Go
If you’re out and about and suddenly feel the urge, you likely won’t have access to your cozy bathroom setup. However, you can still help your body relax by practicing deep breathing. Try to avoid distractions like scrolling your phone, so you can really focus on the breathwork itself.
How often should you poop?
The answer varies from person to person. Some people poop three times a day, while others go three times a week. Anywhere from three times a week to three times a day is considered healthy. If you’d like to learn more about your own bowel evacuation habits, we highly recommend the Backed Up ebook: The Ultimate Guide to Overcoming Constipation!
Factors that affect your bowel habits include:
- Diet
- Medications/supplements
- Physical activity
- Gut health
- Age
- Stress levels
While poop frequency can differ, most of us can agree on what a healthy poop should look like. In general, most people feel best when having stools that are well-formed but soft and easy to pass, and shaped like a smooth or slightly cracked sausage. But it’s also very normal to have variation from day to day!
When to Seek Help
If you’ve tried these relaxation techniques but still struggle with constipation or straining, consider booking an appointment with one of our wonderful dietitians. Nutrition, hydration, and physical activity all play important roles in supporting your bowel movements.
Final Thoughts
By adjusting your toilet posture, relaxing your body, and creating a calm bathroom environment, you can make your pooping experience easier and more efficient. Whether you’re at home or on the go, these strategies can help you achieve a smoother and more relaxing bathroom routine.
Categorized: Gut Health & IBS
