When you’re feeling backed up, the struggle to find relief is real. While there are plenty of medications and supplements available to help ease constipation, sometimes, you just want an easy and natural alternative. Well, we’ve got one for you: blowing bubbles. Yes, you read that right. Some say that blowing bubbles for constipation relief is legit.
Karan Rajan, MRCS, MBBS, a surgeon with the U.K.’s National Health Service (NHS) and health and science content creator, suggests that this playful-sounding trick might actually work. In one of his recent TikTok videos, Dr. Rajan explains that changing how you breathe—whether by pretending to blow bubbles, blowing out a candle, or even making an elongated “moo” sound—can activate your vagus nerve (a main component of the nervous system) and trigger wave-like contractions (aka peristalsis) to get things moving.
These gentle breathing techniques mimic the mechanics of squatting but with less strain, helping to relax your pelvic floor, improve muscle coordination, and reduce the risk of hemorrhoids.
So, is blowing bubbles a legit constipation hack or just Internet hype? Let’s dive in and separate fact from fiction.
What blowing bubbles can do for constipation
Constipation can be a tricky issue, and while the breathing motion involved in blowing bubbles won’t solve the root cause, it can help ease stool passage in surprising ways. Here’s how:
1. It may relax your pelvic floor muscles
During bowel movements, stool travels through the rectum and exits through the anus. Think of it like squeezing toothpaste: You can’t get the paste out without first opening the cap, says Julia Barten, PT, a pelvic health therapist at Stanford Health Care. The challenge is that when you use your abdominal muscles to help push stool out, your pelvic floor muscles—which control the anus—often tighten reflexively, thereby “closing the cap,” Barten explains.
That’s where the blowing bubbles motion can help. When you blow gently, it encourages your pelvic floor to lengthen and relax, allowing stool to pass more easily. It’s a simple method of coordinating the muscles needed for effective bowel movements.
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2. It increases abdominal pressure without straining
Pushing too hard on the toilet—especially while holding your breath—can create problems like hemorrhoids or rectal prolapse, Barten adds. Blowing bubbles, or the action of breathing out slowly, offers a safer alternative by gently increasing abdominal pressure while avoiding strain. Imagine it like opening the vent on a pressure cooker, Barten elaborates: the steady release of air keeps things under control, aiding the anus stay open while the pelvic floor muscles lengthen to allow stool to pass.
3. It may provide a calming distraction
Sometimes, trying too hard to poop can exacerbate the issue. Anxiety can tighten muscles and worsen constipation, particularly in children who are potty training, says Niket Sonpal, MD, a gastroenterologist with Baylor, Scott & White Health. Blowing bubbles serves as a fun, calming distraction that helps reduce stress and promotes relaxation, making bowel movements smoother. “While there’s limited evidence for its effectiveness in adults, this playful approach works wonders for kids,” Dr. Sonpal points out.
What blowing bubbles can’t do for constipation
Blowing bubbles can be a handy tool to help your body coordinate and relax muscles for a bowel movement, particularly effective for occasional constipation. But let’s set the record straight: it’s not a miracle cure. Here’s what it can’t do:
1. It won’t fix the root cause of constipation
Constipation encompasses a range of issues with various contributing factors, such as stress, lack of fiber in your diet, and other gastrointestinal conditions like irritable bowel syndrome (IBS). The motion of blowing bubbles solely tackles one aspect—relaxing the pelvic floor to facilitate stool exit, Barten explains.
Furthermore, muscle relaxation isn’t always ensured, particularly if passing stool is painful. Pain can cause muscles to tense, making even breathing techniques less effective, Barten adds. For further clarity on the issue, a pelvic floor muscle assessment by a licensed physical therapist might be requisite to confirm proper control and coordination.
Moreover, blowing bubbles or breathing out slowly doesn’t alter stool consistency or frequency, Barten suggests. Therefore, if chronic constipation arises from a gastrointestinal issue, this method likely won’t be your primary solution.
2. It probably won’t work instantly
While blowing bubbles can facilitate muscle relaxation, don’t expect immediate results—especially among adults. There’s limited scientific support for this technique as a reliable remedy for constipation in adults, Dr. Sonpal states. It’s worth attempting, but it’s wise to manage your expectations, he adds.
Alternative natural remedies for constipation
When your bowels are backed up, various natural remedies can stimulate movement. Here’s a collection of proven strategies—all scientifically grounded and relatively easy to adopt:
1. Eat more fiber
Surprisingly, over 90 percent of people do not consume sufficient fiber daily. Yet fiber, particularly insoluble fiber, helps absorb water to soften stool and adds bulk, making it easier to pass. Ensuring you get enough fiber through your diet is essential for regular bowel movements.
Dr. Sonpal lists some top fiber-rich foods as follows:
- Fruits: Apples, pears, berries, prunes, and figs.
- Vegetables: Leafy greens, broccoli, carrots, and sweet potatoes.
- Whole grains: Oats, quinoa, brown rice, and whole-wheat bread.
- Legumes: Beans, lentils, and chickpeas.
Obtaining your fiber from whole foods is optimal, as they also supply vital vitamins and minerals. However, if dietary adjustments fall short, or if you have particular health requirements, consult a healthcare provider regarding fiber supplements. Just remember to introduce fiber gradually into your regimen, as excessive intake at once can worsen constipation.
2. Stay hydrated
Water plays a crucial role in digestion. “It softens stool, making passage easier,” Dr. Sonpal emphasizes. He recommends targeting at least 8 cups (2 liters) of water per day, increasing intake as necessary when consuming more fiber.
3. Get moving
According to Dr. Sonpal, physical activity helps stimulate your intestinal muscles, aiding stool movement through the digestive tract. Even a simple walk after meals or a short yoga session can enhance bowel function.
Bonus: regular exercise also helps manage stress, which can significantly impact digestion, Barten notes. Aim for 150 minutes of moderate exercise each week, roughly about 20 to 30 minutes daily, for benefits related to bowel health and stress management.
4. Use a foot stool while pooping
Elevating your feet while using the toilet positions your rectum optimally and may help relax your pelvic floor muscles, simplifying bowel movements, Barten explains. For an effective solution, consider using the Squatty Potty ($22) or a basic footstool—both can transform your bathroom experience.
5. Prioritize sleep
Surprisingly, adequate sleep is vital for regular bowel movements. Poor sleep patterns can disrupt your body’s waste management processes, Barten indicates. Maintaining a consistent sleep schedule coupled with healthy habits like exercise is essential for optimal bowel health. Aim for approximately 7 to 9 hours of sleep each night.
The bottom line
Blowing bubbles (or simply exhaling through your mouth) may appear whimsical, yet it serves as a surprisingly effective, low-pressure method to relax muscles, lessen strain, and alleviate the stress associated with constipation—especially in young children. Even a simple blowing motion can alter your breathing rhythm and potentially facilitate a more stress-free bowel movement.
While this technique can complement other methods for occasional constipation, it’s essential to note it won’t resolve underlying gastrointestinal issues or yield immediate results for everyone. If your constipation lingers or worsens, consulting a healthcare provider is crucial.
According to Dr. Sonpal and Barten, professional guidance should be sought if:
- At-home remedies fail, or you struggle to fully empty your bowels.
- You encounter difficulties coordinating muscles or experience pain during bowel movements.
- Over 25 percent of your bowel movements involve straining, hard stools, incomplete movements, or a sensation of a blockage.
- You pass stool fewer than three times a week, with rare occurrences of loose stools without laxatives.
If any of these scenarios apply, your provider may recommend a specialist, such as a gastroenterologist or pelvic floor therapist, who can assist in identifying the underlying cause and providing relief.
