Constipated? This Medication-Free Poop Hack Could Not Only Help, but It’s Fun Too

When you’re feeling backed up, the struggle to find relief is real. While there are plenty of medications and supplements on the market to help ease constipation, sometimes, you just want an easy and natural alternative. Well, we’ve got one for you: blowing bubbles. Yep, 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, says 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

When you poop, waste travels through the rectum (essentially, a tube) 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, pelvic health therapist at Stanford Health Care. The challenge is that when you use your abdominal muscles to help push poop out, your pelvic floor muscles—which control the anus—often tighten reflexively, thereby “closing the cap,” Barten says.

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, Barten says. It’s a simple way to coordinate the muscles needed for effective bowel movements.

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 says. 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 explains: the steady release of air keeps things under control, helping 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 only makes things worse. Anxiety can tighten muscles and worsen constipation, especially 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 easier. “While there’s limited evidence for its effectiveness in adults, this playful approach works well for kiddos,” Dr. Sonpal says.

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. It’s especially useful for occasional constipation. But let’s set the record straight: it’s not a cure-all. Here’s what it can’t do:

1. It won’t fix the root cause of constipation

Constipation is a complex issue with many 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 only addresses one piece of the puzzle—relaxing the pelvic floor to open the anus, Barten says.

That said, muscle relaxation isn’t always guaranteed, especially if passing stool is painful. Pain often causes muscles to tighten, making even breathing techniques less effective, Barten adds. For a deeper understanding of the issue, a pelvic floor muscle assessment by a licensed physical therapist might be necessary to confirm proper control and coordination.

Additionally, blowing bubbles or breathing out slowly through your mouth doesn’t change stool consistency or frequency, Barten says. So if chronic constipation stems from a gastrointestinal condition, this technique likely won’t be your go-to fix.

2. It probably won’t work instantly

While blowing bubbles can help with muscle relaxation, don’t expect overnight results—especially for adults. There’s little scientific evidence to back this technique as a reliable remedy for constipation in grown-ups, Dr. Sonpal says. It’s worth a shot to try it out but keep your expectations in check, he adds.

Alternative natural remedies for constipation

When your bowels get backed up, there are plenty of natural remedies to get things moving. Here’s a roundup of proven strategies—all science-backed and fairly easy to implement:

1. Eat more fiber

Turns out, over 90 percent of people don’t get enough fiber in their daily diets. But fiber, especially insoluble fiber, absorbs water to soften stool and adds bulk, making it easier to pass. Getting enough of it through food is key for regular bowel movements.

Dr. Sonpal says some top fiber-rich foods include the following:

• 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.

Getting your fiber from whole foods is best because they also provide essential vitamins and minerals. But if dietary changes aren’t enough or you have specific health needs, talk to a healthcare provider about fiber supplements. Just keep in mind: add fiber slowly to your daily routine, as too much at once may worsen constipation.

2. Stay hydrated

Water is crucial for digestion. “It softens stool, making it easier to pass,” Dr. Sonpal says. He recommends aiming for at least 8 cups (2 liters) of water per day, and increasing intake if you’re eating more fiber.

3. Get moving

Dr. Sonpal says that exercising helps stimulate your intestinal muscles, helping stool move through the digestive tract more easily. Even a short walk after meals or a quick yoga session can improve bowel function.

Bonus: regular exercise also helps manage stress, which can wreak havoc on digestion, Barten says. So, try to aim for 150 minutes of moderate exercise per week, which equals about 20 to 30 minutes per day, for bowel- and stress-related benefits.

4. Use a foot stool while pooping

Propping up your feet while you poop puts your rectums in the optimal pooping position and relaxes your pelvic floor muscles, which might make bowel movements easier, Barten says. If you want to give it a try, we recommend using the Squatty Potty ($22) or a simple footstool—both can be game-changers in the bathroom.

5. Prioritize sleep

Believe it or not, good sleep is essential for regular poops. Poor or inconsistent sleep can disrupt your body’s waste management system, Barten says. When you stick to a regular sleep schedule, and pair it with healthy habits like exercise, you have the recipe for optimal bowel health. Aim to get about 7 to 9 hours of shut-eye per night.

The bottom line

Blowing bubbles (or even gently blowing air out of your mouth) might sound silly, but it’s a surprisingly clever, low-pressure way to relax muscles, reduce strain, and ease the stress of constipation—especially for children. Even just making the blowing motion with your mouth can change up your breathing pattern and potentially allow for a more stress-free poop.

While this technique can complement other strategies for occasional constipation, it won’t address underlying gastrointestinal issues or work instantly for everyone. So, if your constipation becomes chronic or more severe, make sure you reach out to a healthcare provider.

According to Dr. Sonpal and Barten, you should seek professional advice if:

• Home remedies aren’t working or you’re not fully emptying your bowels.
• You have trouble coordinating your 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 poop fewer than three times a week, and loose stools are rare without laxatives.

If any of the above apply to you, your provider may refer you to a specialist, such as a gastroenterologist or pelvic floor therapist, who can help you get to the root cause and find relief.