Constipation and toilet habits

In the previous post, Natural Ways to Help Constipation (Part 2): Using a Poop Stool, we explored how posture during bowel movements may support easier and more complete emptying.

In this final part of the series, we look at how toilet habits themselves can influence constipation, including timing, responsiveness to urges, and nervous system regulation.

Part of the Natural Ways to Help Constipation series:

• Part 1: Abdominal Massage (this article)
• Part 2: Using a Poop Stool
• Part 3: Toilet Habits 

Time on the toilet

One often overlooked factor in constipation is how long you spend on the toilet.

In general, a healthy bowel movement should not require prolonged sitting or straining. While everyone is slightly different, most bowel movements should feel:

• Relatively easy to pass
• Completed without excessive pushing
• Finished within a few minutes

Spending too long on the toilet can increase pressure on the pelvic floor and blood vessels, which may contribute to issues such as:

• Haemorrhoids
• Pelvic floor strain
• Increased discomfort during bowel movements

Distractions such as phones or reading material can also prolong toilet time and may interfere with the natural urge to empty the bowels.

A helpful principle is: respond to your body, but avoid lingering unnecessarily.

Don’t ignore the urge to go

The urge to open your bowels is a natural signal that the colon is ready to empty.

When this urge is ignored regularly, stool remains in the colon for longer periods. This allows more water to be absorbed, which can make stool:

• Harder
• Drier
• More difficult to pass

Over time, repeatedly ignoring the urge may also reduce sensitivity to normal bowel signals, which can contribute to ongoing constipation.

Listening to your body consistently helps maintain a healthy bowel reflex and supports regular function.

If you no longer experience a clear urge to go, or if constipation is persistent, it may be helpful to seek guidance from a GP or pelvic floor physiotherapist. Bowel retraining or biofeedback may be appropriate in some cases.

Breathing and relaxation during bowel movements

Your breathing pattern can influence pelvic floor and abdominal coordination.

When sitting on the toilet, try:

• Slow, deep breathing
• Allowing the rib cage to expand gently
• Letting the abdomen soften on inhalation

This can help support relaxation of the pelvic floor, which is important for allowing stool to pass more easily.

If you feel you have limited awareness or control of pelvic floor relaxation, a pelvic floor physiotherapist can assess and guide you further.

The “moo” technique (sound and pressure regulation)

Some people find that gently making a low vocal sound (such as a “moo”) while exhaling can help during bowel movements.

This may assist by:

• Encouraging abdominal engagement
• Supporting coordinated pressure in the core
• Helping reduce excessive straining

This is not essential, but it can be a useful technique for some individuals as part of a relaxed, coordinated approach.

When to seek professional help

If constipation persists despite addressing:

• Diet
• Hydration
• Toilet posture
• Habits and routines

it is important to seek medical advice.

A GP can help identify any underlying causes and guide appropriate management. In some cases, referral to a pelvic health physiotherapist or further investigation may be needed.

Final thoughts

Toilet habits play an important role in digestive health. Small changes in how you respond to urges, how long you sit, and how relaxed your body is during bowel movements can make a meaningful difference.

When combined with posture (Part 2) and abdominal masssage (Part 1), these strategies form a simple, natural framework to support healthier bowel function.

Previous in this series:

• Part 2 – Using a Poop Stool
• Part 1 – Abdominal Massage

Support for ongoing constipation

If you are experiencing persistent constipation or difficulty with bowel function, a more individualised approach may help.

At Topaz Health, visceral osteopathy offers a gentle, hands-on approach that supports the abdomen, digestive system, and nervous system to improve overall gut function.

You can learn more or book an appointment online.