* The Purpose of this article is to present six guidelines that help you understand how to relieve constipation on the toilet.

* These techniques include: muscle contraction, squatting, lifting your feet, breathing exercises, intestine pressure, hand exercises, tummy massage, and simple techniques.

Once you find yourself with constipation on the toilet, do the following:


Muscle contraction is one of the most important things you need to know when you first learn how to relieve constipation on the toilet.

The areas that you need to contract to make you poop are:

  • the abdomen: because the intestines are close to it
  • the feet: because they can influence tension around the rectum
  • the knees: because they help to relax the sphincter
  • the hands: because they can put pressure on the upper side of the abdomen

Contracting the abdominal muscles is easy.

Imagine you are at the gym and you work on your abs. Or, you are doing pushups that require intense abdominal effort.

It’s almost like you put pressure on the abdomen and you move your belly backward and forward.

It’s similar to doing crunches or pushups.

When you sit on the toilet, and you want to poop, contract your abdominal muscles slowly.

If you're learning how to relieve constipation and want to be successful on long-term, you must do this thing as often as you can, not only when you go to the toilet.

This thing is a long-term approach.

As soon as you position yourself on the toilet, do the following:

  • slowly contract your abdomen as you were in the gym
  • contract is once every 10 seconds
  • move your body to the left and right slowly and stay there for 2-5 seconds
  • move your body back and forward, and stay there for 2-5 seconds
  • repeat this move for 5-10 minutes

When you move left or right on the toilet, keep your body straight.

If you suffer from severe constipation, repeat the steps slowly for 10-15 minutes.

Benefits of Learning How to Relieve Constipation on the Toilet

Here are a few benefits:

  • You will be able to poop immediately.
  • You will train your body to relax and to put pressure when you need to poop.
  • You will know which technique works best for you.
  • You will understand the signals of your body.
  • You will know when it’s time to poop.

You should consider learning how to relieve constipation on the toilet for both short-term and long-term.

You will get the most out of the benefits when you understand every technique mention in this guide.

Also, when you combine the techniques in this article with exercises to relieve constipation, you will have the best results on long-term.

Besides the benefits mentioned above, you will be able to prevent constipation in the future.

You will have to practice and exercise on long-term because only perfect practice makes perfect.

Continue with the next guideline and learn other techniques that help when you’re on the toilet.


This guideline will help you poop faster if you are constipated.

How to do it?

Take deep breaths and keep the air inside for 5-10 seconds.

After you’re finished with contracting the abdominal muscles, take a short break.

Next, do the following breathing exercise:

  • take a deep breath slowly
  • keep the air in the lungs for 5-10 seconds
  • release the air slowly
  • repeat this exercise for 5 minutes

After 5 minutes, take a short break.

This breathing technique is great to expand your lungs.

Using this technique in the toilet often will make other parts near the lungs to expand.

By expanding your lungs, you do the following:

  • you contract the muscles around the lungs
  • you expand the lungs
  • you push the intestines
  • you push the air inside the intestines

If you already have gas inside your intestines, this technique will force the gas to move towards evacuation.

Moving gas causes stool movement.

This thing is great if you want to poop immediately.

It can also cause bloating, and you might end up in embarrassing situations if you take too much air in your lungs.

Do the following to have better results:

  • sit on the toilet straight
  • lean left and right slowly
  • lean back and forward slowly
  • keep your body lean for 1-5 seconds

In this way, the air will move with pressure inside the intestines.

This entire process is how to relieve constipation on the toilet using the breathing technique.

For example, take a deep breath, keep the air for 10 seconds and move slowly on the left and right, by keeping your body straight.

You will feel the air pressure inside the intestines quickly.

Keep in mind that, you need to repeat it slowly.

Everything goes slowly with constipation. That’s why you need to consider long-term treatment rather than immediate relief.


How to relieve constipation on the toilet with your feet?

First of all, lift them to relax the sphincter.

Relaxing the sphincter will help create a straight path in the large intestine and rectum to evacuate the stool.

Lifting your feet is possible in two ways: lifting your heels while you sit on the toilet putting your feet on a stand or a squatty potty and lower your body

In this way, you will have the best position to poop in when constipated.

This position is the “Squat” position or “Squatting” if your bottom doesn’t touch the toilet seat.

This thing means that you stay in the air and your body is in balance.

Or, you can call it Semi-Squat position if your bottom seats on the toilet and your knees are over higher than the rectum.

Why does this work?

Relaxing the sphincter is the main reason why to lift your feet when you prepare to poop.

The sphincter is one of the vital components that improve stool evacuation.

As mentioned above, it creates a clear path for the stool to evacuate.

Besides the reason mention before, lifting your feet puts your abdominal muscles to work.

Abdominal muscle contraction combined with Squatting are great techniques to practice at first when you learn how to relieve constipation on the toilet.

The combination of squatting and muscles contraction creates tension inside the intestines.

These techniques are great for:

The combination of squatting and muscles contraction creates tension inside the intestines.

These techniques are great for:

  • short-term if you want to poop immediately when you suffer from episodic constipation
  • long-term if you suffer from chronic constipation

Muscle contraction can create and release pressure inside the intestines.

The stool will move towards evacuation if you lift your feet.

This thing can also happen because of gas and some quantities of stool that sticks to the intestinal walls.

How to be more efficient with squatting?

When you suffer from constipation, you should practice squatting before going to the toilet.

Practice lifting your feet and squatting 1-5 minutes before you decide to poop.

You can put a food stand at your desk while you work.

And, you can take a 5 minutes break to stand straight and squat.

This thing helps your sphincter to relax quicker.

Also, squatting makes you poop faster because it creates pressure inside the intestines.

Here is a step-by-step guide on what to do when constipated on the toilet. This guide contains practical steps to follow whenever you run out of ideas.


Pushing your internals is similar to contracting the abdomen muscles.

How to relieve constipation on the toilet with this technique?

First of all, start slow.

Second, take a deep breath. Start pushing your abdomen, intestines, and rectum slowly. Do it as if you were pooping.

Keep your abdomen in tension for 1-5 seconds and release the air in the lungs.

The reasons to use this technique are:

  • to create intestinal pressure
  • to contract the abdomen
  • to move the gas inside the intestine
  • to move stool from the small intestine to the large intestine
  • to prepare the rectum and anus for stool evacuation

Third, repeat these steps for 2-5 minutes. In this way, the stool will move so you can poop.

If you suffer from chronic constipation and severe symptoms, it will take longer than 5 minutes of pushing.

If you don’t feel any stool movement, repeat the steps slowly for 5-15 minutes.

Finally, when you feel the stool is already in the rectum and the large intestine is full, push hard to poop.

Don’t push too hard at first.

If you don’t have pain or irritation, you can push your internals as hard as you can but, start slowly.

It is essential to push and contract the abdomen muscles, intestines, and rectum altogether.

This thing will create:

  • the right amount of pressure inside the intestines
  • the right amount of contraction to move the stool
  • perfect timing to evacuate the stool

Once you practice this technique slowly and often, it gets easier.

This thing is the final step on how to poop when constipated on the toilet with this simple technique.

Why does this work?

This technique works because of the pressure inside the intestines and the movement of the muscles.

The gas present in the intestines will slowly move the stool plugs that stick on the intestinal walls.

Pushing all these internals will improve peristalsis, only if you follow the steps slowly and often.

Keep in mind:

  • do not force yourself while you're on the toilet
  • do not push yourself if nothing happens after 30-40 minutes on the toilet

Forcing your rectum and anus with high pressure can cause hemorrhoids and other symptoms.

Take every step slowly and once you control your body, push and force the stool to evacuate as fast as you’d like.


Another great technique that helps you with stool evacuation is: using your arms and palms.

How to use the arms and palms?

Once you’re on the toilet ready to poop, do the following:

  • lift your arms and hands horizontally to the floor
  • keep your fingers straightforward
  • close your palms slowly
  • keep the palms closed-down for 2-3 seconds
  • open your palms

This technique is great when you learn how to relieve constipation on the toilet because it contracts the abdominal muscles. Also, it puts pressure on the abdomen.

Repeat the steps for 1-3 minutes.

If you feel your hands tired, let them loose. You don’t need to force your hands.

The idea is to create tension and muscle contraction from the abdomen, all the way to your bottom.

Using your hands is a great way to exercise for:

  • muscle contraction
  • blood pressure

You can practice this technique even before going to the toilet to be more effective.

For example, you can repeat the moves with your arms 5 minutes before you go to the toilet. Once you’re on the toilet, do the same thing again for 5 minutes.


Tummy massage is a great technique used mainly in infant constipation.

If muscle contraction does not create enough pressure to make you poop, then tummy massage comes in help.

How to use tummy massage when constipated?

There are two ways to have tummy massage.

The best way to massage your tummy is doing it with your hand, over the large intestine, in a circle and clockwise.

Get your one of your hands over your abdomen.

Place them slowly on your abdomen, over the large intestine.

Start pushing slowly and move your hand in circles where you consider the large intestine is.

Continue to move your hand with a gentle push clockwise.

Repeat these steps 5-10 times with gently pushing the abdomen.

Why this technique works?

Because it makes the stool move from the ascending colon to the rectum.

If you push the abdomen in circles and clockwise with your hand then, you will move the stool from these parts:

  • First - the ascending colon
  • Second - the transverse colon
  • Third - the descending colon
  • Fourth - the sigmoid colon
  • Final - the rectum

This is the “I LOVE YOU” massage.

This way is the journey the stool will make if you massage your tummy clockwise.

If you know how to relieve constipation on the toilet with tummy massage, you will not have to force your body to create pressure in the intestines.

Another way to massage your tummy is by doing it without any direction.

Tummy massage is a great way to make you poop if your hands press the areas over the large intestine.

If you press other areas, especially If you do it counter-clockwise, the massage will not affect bowel movement.


If you’re stuck on the toilet with constipation for longer than 30-40 minutes then, you might suffer from:

  • severe constipation
  • chronic constipation
  • slow intestinal motility
  • intestinal complications
  • intestinal polyps that expand
  • viruses and bacteria inside the intestines

These are the typical causes that make you stuck on the toilet for longer than usual.

And, when you’re stuck on the toilet, this thing means that you are unable to poop even if your body sends you signals to do so.

If you suffer from episodic constipation and this thing happens rarely, that is good news.

How to relieve constipation on the toilet when you’re stuck on it?

FIRST: get up from the toilet bowl and do some exercises like:

  • squatting
  • crunches
  • push-ups
  • walking

Squatting makes you poop. This thing happens with every type of constipation that affects you.

This exercise is the best when you want to poop, and you don’t have space around for other ones.

You can do it in the toilet or, in another place.

Squat for 5-15 minutes before you decide to go to the toilet again.

This thing helps the stool to move from the large intestine to the rectum.

Also, the sphincter will relax after 5 minutes of squatting.

Squatting is great for:

  • relaxing the sphincter
  • improving bowel movement
  • preparing the rectum and anus with pressure

SECOND: do crunches if you have space and the time.

Crunches are the best exercises to make you poop because they put pressure on the intestines.

Crunches create pressure inside the intestines and contract the abdominal muscles.

Do crunches as follows:

  • do ten crunches slowly
  • take one-minute break
  • do another ten crunches slowly
  • take one-minute break

Position yourself on the floor with your back.

Keep your arms above your body and besides your head.

Lift your body slowly and do not force yourself.

Let the abdomen contract the muscles slowly. Let the intestines move the gas inside.

These things improve bowel movement and prepare the large intestine for stool evacuation.

You should be able to feel stool movement after 40 crunches.

If you feel pain and irritation, stop and relax your body.

Pain and irritation are symptoms caused by diseases or irritable bowel syndrome.

Take a break.

Sometimes, the best way to relieve constipation on the toilet is to relax your body.

A tired stressed, and tensed body can’t handle proper digestion and stool evacuation.

Walking is a great way to relax your body during the day. If you feel stressed and have lots of work to do, try to have a 10-minute break in a silent place.

You have to wait for the large intestine and the rectum to relax.

In this way, you will know when it’s time to poop.

These techniques work because:

  • they make the abdominal muscles contract
  • they make the intestines create pressure inside them
  • pressure moves the gas for evacuation
  • they relax the sphincter and the body
  • they prepare the rectum and the anus for stool evacuation

The stool moves because of muscle contraction and because of the gas inside the intestines.

Repetition and patience are great for constipation relief on long-term.


1. Drink hot tea

Hot liquids make the intestines move the stool inside.  This thing is beneficial if you want to learn how to relieve constipation on the toilet fast.

Hot drinks can be:

  • Tea
  • Coffee
  • Vegetable soup
  • Non-alcoholic drinks

Drinking hot tea and liquids hydrate the stool inside the small intestine.

This thing happens because liquid travels faster than consistent stool inside the small intestine.

Heat and humidity make the stool decompose into smaller pieces.

If the stool sticks like glue to the intestinal walls, the liquids will hydrate parts of it. This thing will decompose it slowly.

2. Drink fresh fruit juice

Fruit juice helps you to relieve constipation on the toilet in a different way.

Fruits and fruit juice tend to ferment fast.

The liquid will start to ferment in less than 15 minutes after you take a drink.

Fruit juice helps to make you poop because:

  • The liquid inside the intestines start to ferment.
  • Fermentation creates gas inside the intestines due to heat.
  • Gas makes the stool move towards evacuation
  • Gas makes the intestines expand

Keep in mind that gas from fermentation can get you in embarrassing situations.

Drink fruit juice 30-60 minutes before you go to the toilet.

This interval is enough to create pressure and gas for fast stool evacuation.

Do not drink large quantities of fruit juice because:

  • it might have unexpected laxative effects
  • you can't control gas evacuation and immediate stool evacuation

When you feel the stool is ready to evacuate, go to the toilet.

3. Squat before you go to the toilet

As mentioned in the chapter above, Squatting is better if you do it before you poop.

Squatting is the [best way to sit on the toilet when constipated] with or without a foot stand.

Squatting is also the best way to prepare stool evacuation before you go to the toilet.

If you want to have faster results, stay in the squat position for 5-10 minutes during the day, whenever you want to take a break.

4. Listen to loud music

Listening to loud music makes your pelvic muscles and area contract.

Usually, music that has 120-140 beats per minute rhythm makes the lower part of the abdomen contract.

This thing also includes the large intestine, the rectum, the anus, and the sphincter.

Listen to loud music 5-10 minutes before you go to the toilet.

Put your favorite song and turn the volume up gradually.

The idea is to put music into your brain and body, not to hurt your ears.

Choose your favorite tracks that have deep bass and constant drum rhythm.

You don’t have to make noise on your desk speakers. You can put your earphones while you work or walk.

5. Clean the toilet bowl and toilet seat

Some of us are sensitive to seeing stains on the toilet bowl.

This thing makes the abdomen put pressure and nervous tension around the muscles and intestines.

A nervous and tensed abdomen leads to constipation.

It all starts with the smell, the dirt on the toilet seat, and toilet bowl.

Your body will react if:

  • you sense stink
  • you see stains in the toilet

As an example: mall toilets, hospital toilets, or restaurant toilet.

Preparing the toilet is essential to tell your body that it can stay relaxed on the toilet seat.

How to do this:

  • Buy 3-4 sponges or space-cloths
  • Have one sponge for the toilet bowl
  • Have one sponge for the toilet seat
  • Clean your toilet once every week

It is essential to separate the sponges or cloths when you clean the toilet seat with anti-bacterial soap.

Cleaning the toilet is one of the most important things you need to know.

This thing will help you understand how to relieve constipation on the toilet quicker.

A clean toilet will make your body relieve pressure inside the abdomen.

It also gives us a comfortable feeling.

So, clean the toilet as often as you can.

Related Articles

For more information about constipation click the links below: