Fast Constipation Pain Relief (1-2 Min Breathing Exercise)

Man with constipation pain in washroom Thousands of people can testify that this is an exceptionally easy and fast method to relieve the pain and suffering of constipation and the abdominal pain caused by it. Moreover, this is the only technique that addresses the root cause of constipation and constipation pain. The spasm in the smooth muscles of the GI tract appeared due to a lack of 2 crucial nutrients in the body and the digestive tract: carbon dioxide and oxygen. How could it appear? Concentrations of both these chemicals are controlled by our breathing patterns. Hence, the answer is in breathing normalization or breathing in such a way that is closer to the normal breathing pattern. The success rate for this exercise has been dependent on instructions provided by Buteyko breathing method educators who explained this exercise to their students.

Constipation remedy breathing exercise (relief in 2-3 min)

Smiling medical people This natural and easy breathing exercise to relieve constipation (and even its pain) was invented by Soviet medical doctors. Hundreds of Russian and Soviet doctors have taught this breathing remedy to thousands of their patients with chronic constipation, including pregnant women and children.

1. Do this exercise when you sit on the toilet while squatting using strictly nasal breathing. (Patients with hypertension and those at risk of stroke should avoid squatting and urge their physicians to check squatting blood pressure while monitoring anti-hypertensive therapy before trying this exercise. Furthermore, these patients should avoid long breath holds due to rise in blood pressure. Their instruction is provided below.)

2. Take a slow inhalation using your abdominal muscles or belly (as if filling your belly with air) and exhale by relaxing your diaphragm. (This slow and deep breath increases blood oxygen levels since people with constipation are usually chest breathers.)

3. At the end of this slow relaxed exhalation, pinch the nose and hold your breath until you experience strong air hunger. (People with heart disease, seizures, panic attacks and frequent migraines should avoid extended breath holding and use the easier version provided below.)

Reduced breathing for home constipation remedy 4. When you release the nose, instead of your natural desire to take a deep inhalation, take a shorter inhalation using your diaphragm and then immediately relax it. Your goal is to maintain strong air hunger for 1-2 minutes, while having this reduced breathing with total relaxation of all body muscles. If you do this exercise, increased O2 and CO2 concentrations will bring quick relief from constipation and possible pain.

For people with heart disease and panic attacks

These groups of people require a different version of the breathing exercise to relieve constipation. They should use a different approach with more gentle changes in CO2 and O2 in the lungs and blood. Instead of a sudden CO2 surge (as during breath holding), these people start with step 4 above: only reduced breathing while gradually increasing air hunger level.

Physiological foundation of success

CO2 model Decreased ventilation leads to gradual accumulation of carbon dioxide in the lungs, blood, and all other body tissues. Carbon dioxide is a relaxant of all smooth muscles (Natural Muscle Relaxant), a dilator of the arteries (CO2 Vasodilation), restorer of the tone of veins, and a catalyst of chemical release of oxygen from hemoglobin (the Bohr effect). Therefore, elevated CO2 level in the arterial blood naturally produces muscular relaxation, improved blood and oxygen supply, relief from venous blood congestion, and increased oxygen release in tissues. All these effects naturally remove spasm in the GI muscles and bring immediate constipation pain relief.

Long-term solution for constipation pain: normalize your breathing patterns

Doctors and patients Our unconscious respiration pattern has powerful effects on cell oxygen levels and blood supply to all tissues. Respiratory measurements have clearly proven that modern people breathe about 2 times air than the medical norm requires for overall health. As a result, they have reduced brain and body oxygen stores. Sick people breathe even more than 2 times the medical norm.

It is important to emphasize again that over-breathing (i.e. hyperventilation) DECREASES body oxygen content due to vasoconstriction (less blood supply for all vital organs due to CO2 deficiency) and the suppressed Bohr effect (less oxygen released in capillaries by red blood cells due to the same cause, low CO2 in the arterial blood). Chest breathing has been shown to be an independent factor contributing to lower body oxygen due to reduced blood oxygenation.

Woman meditating If you retrain your unconscious respiratory pattern, so that you have more than 25 s for the body oxygen test, your problems with pain from constipation and many other common symptoms of chronic diseases will disappear.

Hence, the permanent answer to the problem with constipation pain relief is to have normal breathing 24/7. Then you have normal body and colon oxygen levels, normal gastric and rectal motility, normal gut flora, normal phasic contractility and many other fundamental gut parameters.

Apart from breathing exercises, numerous Hyperventilation Causes influence breathing and body oxygen content. All these practical details and their theoretical background can be found on this website.

How automatic breathing parameters relate to spasms and cramping

(muscle, stomach, leg cramps in bed, period or menstrual cramps, and many others)

with the permanent way to get rid of cramps and spasms

Respiratory Frequency*	Body Oxygen Test (morning result)	Chances of cramps
More than 20 breaths/min	Less than 20 s	Very possible
15-20 breaths/min	20-30 s	Possible
12-15 breaths/min	30-40 s	Very rare
12 or less breaths/min	> 40 s	Virtually impossible

* You cannot measure your respiratory frequency just by counting it (more info: Breathing Rates)

Reference Web Pages: Breathing norms, Medical Graphs and Tables about Breathing Rates (Minute Ventilation) and Body Oxygen in Healthy, Normal and Sick People
Breathing norms Parameters, graph, and description of the normal breathing pattern
6 breathing myths 6 myths about breathing and body oxygenation (prevalence: over 90%)
Hyperventilation Definitions of hyperventilation: their advantages and weak points
Hyperventilation Syndrome in the Sick. Table 1. Western scientific evidence about prevalence of CHV (chronic hyperventilation) in patients with various chronic conditions (34 medical studies)
Normal Minute Ventilation in Healthy Subjects: Easy and Light Breathing (14 Studies)
Hyperventilation Prevalence Present in Over 90% of Normal People (24 medical publications)
HV and hypoxia How and why deep breathing reduces oxygenation of cells and tissues of all vital organs
Body oxygen test How to measure your own breathing and body oxygenation (a simple DIY test)
Body oxygen in healthy Table 4. CP (body oxygen level) in healthy people (27 medical studies)
Body oxygen in sick Table 5. CP (body oxygen level) in sick people (14 medical studies)
Buteyko Table of Health Zones with clinical description of most common zones
Morning HV Morning hyperventilation effect or how and why critically ill people are most likely to die during early morning hours

References: CO2 Effects Web Pages
Vasodilation: CO2 expands arteries and arterioles facilitating perfusion (or blood supply) to all vital organs
The Bohr effect How and why oxygen is released by red blood cells in tissues
Cell Oxygen Levels and oxygen transport are controlled by alveolar CO2 and breathing
Oxygen Transport depends on breathing and these two effects (Vasoconstriction-Vasodilation and the Bohr effect) are parts of two diagrams that summarize influences of hypocapnia (low CO2 content in the blood and cells) on circulation and O2 delivery
Free Radical Generation takes place due to anaerobic cell respiration caused by cell hypoxia. Hence, antioxidant defenses of the human body are also regulated by CO2 and breathing
Inflammatory Response is controlled by breathing since hypoxia leads to or intensifies chronic inflammation through over-expression of the hypoxia-inducible factor 1, while normal breathing reduces these processes
Nerve stabilization takes place due to calmative or sedative effects of carbon dioxide in neurons or nerve cells
Muscle relaxation or relaxation of muscle cells is normal at high CO2, while hypocapnia causes muscular tension, poor posture and, sometimes, aggression and violence
Brochodilation - dilation of airways (bronchi and bronchioles) by carbon dioxide, and their constriction due to hypocapnia
CO2: Best Natural Cough Suppressant and "home remedy" since it calms urge-to-cough nerve receptors located in the tracheobronchial tree and larynx
Blood pH regulation and regulation of other bodily fluids
CO2: Lung Damage Healer: Elevated carbon dioxide prevents injury and promotes healing of lung tissues
CO2: Skin and Tissue Healer
Synthesis of Glutamine in the Brain, CO2 fixation, and other chemical reactions
CO2 myth "CO2 is a toxic waste gas" myth
Breathing control How is our breathing regulated? Why hypocapnia makes breathing uneven and erratic?

References

Henderson Y, Production of shock by loss of carbon dioxide, and relief by partial asphyxiation, Am J Physiol 1907, 19: p. XIV-XV.

Gilmour DG, Douglas IH, Aitkenhead AR, Hothersall AP, Horton PW, Ledingham IM, Colon blood flow in the dog: effects of changes in arterial carbon dioxide tension, Cardiovascular Research 1980 Jan; 14 (1): p. 11-20.

Gastroenterology. 1996 Aug;111(2):368-77.
Hyperventilation alters colonic motor and sensory function: effects and mechanisms in humans.
Bharucha AE, Camilleri M, Ford MJ, O'Connor MK, Hanson RB, Thomforde GM.
Gastroenterology Research Unit, Mayo Clinic, Rochester, Minnesota, USA.
BACKGROUND & AIMS. Hyperventilation-induced hypocapnia affects hemodynamic function and enhances colonic motility. The aims of this study were to determine the effects of hypocapnic hyperventilation on colonic motility and sensation in health and to explore the putative neurohumoral mechanisms.
METHODS: In experiment 1, colonic tone, sensation, plasma levels of cortisol, beta-endorphin, selected gut neuropeptides, norepinephrine, epinephrine, and splanchnic blood volume were measured during two sequences of hypocapnic hyperventilation. In experiment 2, colonic tone and sensation were assessed during eucapnic hyperventilation and abdominal compression.
RESULTS: Hypocapnic hyperventilation, but not eucapnic hyperventilation or abdominal compression, significantly increased colonic tone and sensitivity to balloon distention (P = 0.017) without altering humoral mediators or splanchnic blood volume. Plasma norepinephrine level increased (P = 0.017) and splanchnic blood volume decreased (P = 0.028) during 5 minutes after hyperventilation, consistent with homeostatic responses.
CONCLUSIONS: Increased colonic tone and sensation during hypocapnic hyperventilation are not caused by colonic compression. These effects of hyperventilation are not mediated humorally but may result from direct metabolic effects of hypocapnia on colonic muscle or from changes in central autonomic control of colonic smooth muscle.

Gut. 1995 Oct;37(4):499-504.
Hyperventilation, central autonomic control, and colonic tone in humans.
Ford MJ, Camilleri MJ, Hanson RB, Wiste JA, Joyner MJ.
Gastroenterology Research Unit, Mayo Clinic, Rochester, MN 55905, USA.
Symptoms attributable to hyperventilation are common among patients with the irritable bowel syndrome (IBS); indeed, some have suggested that hyperventilation may exacerbate the alimentary symptoms of IBS. Hyperventilation changes hemodynamic function through central and peripheral mechanisms; its effects on colonic motor function, however, are unknown. The aim of this study, therefore, was to assess the effects of hyperventilation on colonic tone and motility and on cardiovascular autonomic activity, and to discover if hypocapnia was critical to elicit the response. Phasic and tonic motility of the transverse and sigmoid colon, end tidal PCO2, pulse rate, and beat to beat pulse variability were assessed before, during, and after a five minute period of hypocapnic hyperventilation in 15 healthy volunteers; in seven other subjects, effects of both eucapnic and hypocapnic hyperventilation were evaluated. Hypocapnic but not eucapnic hyperventilation produced an increase in colonic tone and phasic contractility in the transverse and sigmoid regions and an increase in pulse rate and pulse interval variability. The findings are consistent with inhibition of sympathetic innervation to the colon or direct effects of hypocapnia on colonic smooth muscle, or both. These physiological gut responses suggest that some of the changes in colonic function are caused by altered brain or autonomic control mechanisms.

Med Hypotheses. 1989 Feb;28(2):71-3.
Primary constipation: an underlying mechanism.
Sikirov BA.
Primary (simple) constipation is a consequence of habitual bowel elimination on common toilet seats. A considerable proportion of the population with normal bowel movement frequency has difficulty emptying their bowels, the principal cause of which is the obstructive nature of the recto-anal angle and its association with the sitting posture normally used in defecation. The only natural defecation posture for a human being is squatting. The alignment of the recto-anal angle associated with squatting permits smooth bowel elimination. This prevents excessive straining with the potential for resultant damage to the recto-anal region and, possibly, to the colon and other organs. There is no evidence that habitual bowel elimination at a given time each day contributes considerably to the final act of rectal emptying. The natural behavior to empty the bowels in response to a strong defecation reflex alleviates bowel emptying by means of the recto anal inhibitory reflex.

Dig Dis Sci. 2003 Jul;48(7):1201-5.
Comparison of straining during defecation in three positions: results and implications for human health.
Sikirov D.
The aim of the study was to compare the straining forces applied when sitting or squatting during defecation. Twenty-eight apparently healthy volunteers (ages 17-66 years) with normal bowel function were asked to use a digital timer to record the net time needed for sensation of satisfactory emptying while defecating in three alternative positions: sitting on a standard-sized toilet seat (41-42 cm high), sitting on a lower toilet seat (31-32 cm high), and squatting. They were also asked to note their subjective impression of the intensity of the defecation effort. Six consecutive bowel movements were recorded in each position. Both the time needed for sensation of satisfactory bowel emptying and the degree of subjectively assessed straining in the squatting position were reduced sharply in all volunteers compared with both sitting positions (P < 0.0001). In conclusion, the present study confirmed that sensation of satisfactory bowel emptying in sitting defecation posture necessitates excessive expulsive effort compared to the squatting posture.

Med Hypotheses. 1990 Jul; 32(3): 231-3.
Cardio-vascular events at defecation: are they unavoidable?
Sikirov BA.
Cardio-vascular events at defecation are to a considerable degree the consequence of an unnatural (for a human being) seating defecation posture on a common toilet bowl or bed pan. The excessive straining expressed in intensively repeated Valsalva Maneuvers is needed for emptying the bowels in sitting position. The Valsalva Maneuver adversely affecting the cardio-vascular system is the causative factor of defecation syncope and death. The cardio-vascular system of a healthy man withstands the intensive and repeated straining at defecation, while the compromised cardio-vascular system may fail resulting in syncope or even death. The squatting defecation posture is associated with reduced amounts of straining and may prevent many of these tragic cases.

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