Squatty potties & breathing! Oh me, oh my!

There are a few things that can assist you in having better bowel movements as they help the pelvic muscles relax.

#1

I love my Squatty Potty! It’s one of the most beloved things I own. Every single patient of mine has been asked if they have one and encouraged to get one if they don’t. It really helps you poop and here’s why…

Theres a muscle in that deep (third) layer of the pelvic floor, called puborectalis. It attaches to the front of the pubic bone and then travels back to go behind the rectum. When you get into a squatting position with your knees above your hips it slackens this muscle which unkinks the rectum and helps you poop better! If you don’t want to buy one, stack some tall books or small boxes. It’s worth it!

Pro tip: if you’re in a hotel, just flip the trash can on its side and use that.

#2

We talked about the squatty potty helping you poop, and honestly, I swear by it. The other thing I find helpful for people is a technique I call “belly big, belly hard”.

As you sit on the toilet (hopefully with a squatty potty) try to let your pelvic floor muscles relax. Do some deep breathing and think about softening the posterior passage.

FIRST, inhale through the nose, filling the whole abdomen with air. Think about inhaling into all 360degrees of your rib cage and between every rib (making the belly big). THEN, gently tighten the abdominal muscles (making them “hard”) and use them to help you exhale through the mouth and push out the . Keep the pelvic floor muscles relaxed with no bearing down with the pelvic muscles. Breath *it* out.