NHS doctor shares easy breathing exercise for constipation relief that ‘actually works’

An NHS doctor has shared a simple breathing exercise that can help alleviate constipation and bloating. The technique, which involves exhaling air from your mouth for a prolonged period while using the toilet, aims to activate the vagus nerve and promote wave-like contractions in the intestines for smooth bowel movements. Dr Karan Raj, known as Dr Raj on social media, introduced this technique to his followers on TikTok and emphasised its effectiveness in relieving constipation and straining.

Constipation, described by the NHS as difficulty in passing stools at least three times a week, can result in discomfort, bloating, and nausea. Various factors contribute to constipation, such as a lack of dietary fibre, dehydration, sedentary lifestyle, medications, and mental health conditions like stress or anxiety. Dr Raj’s breathing exercise serves as a quick and easy solution for anyone experiencing constipation issues.

The doctor likens the technique to the Valsalva manoeuvre used in medical settings to regulate heart rate. By practising controlled exhalation while imagining blowing bubbles or a candle, individuals can stimulate their vagus nerve and facilitate bowel movements. Dr Raj explains that this method enhances intra-abdominal pressure, aiding in the movement of stool through the colon. Furthermore, the exercise strengthens the gut-brain connection, helping to coordinate pelvic floor muscles and prevent issues like haemorrhoids.

Feedback from Dr Raj’s audience has been positive, with many expressing gratitude for the helpful advice. In addition to the breathing exercise, the NHS recommends maintaining a balanced diet rich in fibre, staying hydrated, and gradually increasing fibre intake to combat constipation. If symptoms persist despite these measures, consulting a GP is advised for further evaluation and treatment.

In conclusion, Dr Karan Raj’s breathing technique offers a practical and natural way to address constipation issues. By incorporating this simple exercise into one’s routine, individuals can potentially improve bowel function and alleviate discomfort associated with constipation. It serves as a valuable tool for promoting digestive health and overall well-being.

INSIGHTS:
The article highlights the significance of a breathing exercise in alleviating constipation, shedding light on a natural and accessible solution to a common health issue. Dr Karan Raj’s expertise and practical advice provide readers with a proactive approach to managing constipation and digestive discomfort. By incorporating such techniques, individuals can take proactive steps towards enhancing their overall well-being and promoting digestive health. The emphasis on natural remedies and lifestyle adjustments underscores the importance of holistic approaches to healthcare.