First of all, it is important to know that there are several types of constipation - there are cases of dry, hard stools that can be passed once every few days, and there are cases of several stools a day, when the feeling of constipation is actually the feeling of incomplete emptying that accompanies the person (whether it is a feeling that not all of the stool has come out or a feeling that there is a constant need to go out but there is no exit).

From the perspective of Chinese medicine, each type of constipation has a different treatment and a different diet, but today I want to write about abdominal massage, breathing, and movements that can be adapted to all situations and can be performed at home.

The instructions for abdominal massage were sent to me by Michal Morozevsky, an osteopath who I really, really like (from personal experience):

You can lightly oil your hands, preferably a warming oil like olive/sesame (if not, then whatever you have) and with both palms massage the abdomen in circular movements clockwise, from the lower abdomen to the upper abdomen in a circle and then back to the lower abdomen. You can also kind of 'pluck' strings with your fingers from side to side on the lower abdomen and try to get inside while doing so.

According to osteopathy, diaphragmatic movement and vagus nerve release are also effective in treating constipation. Therefore, Michal also recommends practicing deep diaphragmatic breathing: taking a deep breath into your stomach, holding it for a few seconds, and slowly releasing it. This can be done for 5 minutes, two or three times a day.

(My tip: Start noticing that your breaths only reach your stomach and not your chest. Slowly, your body will get used to breathing this way without your intention.)

A tip I learned from a pelvic floor physiotherapist and also intended for constipation is to move your body back and forth while sitting on the toilet to encourage the motility of the digestive system.