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TOILETING: A how-to guide

So we have talked about how to get your poo the perfect consistency, but still need to address how the heck we toilet. The Squatty Potty is obviously a key component to this, and for good reason. In their 2019 study, Modi et. al found that the use of a Squatty Potty or toileting stool can "positively influence defecatory time, straining, and complete evacuation of bowels in a presumed healthy population". How and why does this happen?

In traditional Eastern culture, and still practiced today by many, squatting is a normal method of defecation and urination. When I went on a trip to Africa, there were literally toilets that were built into the ground with no seat! Due to this pelvic floor and rectal prolapse, hemorrhoids, constipation, and other pelvic floor problems are less common than in western cultures. So why would this help all of these things?


When your knees are in a 90 degree position, your rectum is "kinked" (see below image). Part of the reason the rectum is kinked is because of a pelvic floor muscle called the puborectalis. The puborectalis attaches to the pubic bone and wraps around the rectum. So, when it is in a tightened position, the puborectalis contributes to the "kinking" of the rectum. When you lift your knees as seen below to increase the anorectal angle, the puborectalis muscle relaxes, which allows the rectum to unkink. Due to this, it is actually easier to poop!


Let's back track a bit. When you are constipated, this can cause or contribute to:

  • Straining during bowel movements

  • Holding your breath

  • Dyssynergic defecation (uncoordinated, meaning the muscles tighten instead of relax)

  • Hemorrhoids

  • Anal fissures (little cuts in the anus)

  • Pelvic organ prolapse (descent of the bladder or rectum toward the vaginal opening (called the introitus)

  • Rectal prolapse (internal tissue of the rectum comes out while pooping)

  • Increased abdominal pressure

  • Bloating

  • Excessive gas

All sounds less than enjoyable, right? So now that we know the WHY- why using a Squatty Potty or toileting stool is beneficial, and why constipation stinks (no pun intended), how do you put that all of that together to have the best poop of your life?


  1. Begin by letting go of your jaw, shoulder, belly, and pelvic muscles (especially anus)

  2. Lean forward enough for your elbows to rest on your knees

  3. Support your feet by utilizing a stool (or Squatty Potty) to relax the pelvic floor

  4. Perform belly breathing (see blog on diaphragmatic breathing) -For bowel movement, fill your belly with deep breath in by “smelling the roses” -Exhale with a “shhhhhh” to activate abdominal muscles to assist with bowel movement -Normal exhale for urinating

  5. Open and relax pelvic floor muscles (bear down gently as if you have to fart)

  6. Do not sit for more than 10 minutes, and avoid straining! Learning to detect what is and is not a bowel movement is key. You are in control of your body!


Getting rid of constipation is great for so many reasons. A few of those include getting rid of hemorrhoids, bloating, and discomfort. Taking charge of your bowels is so important, because gut health is essential to our immune system and taking care of our pelvic floor. Remember: You don't want to sit too long or this can lead to the pressure problems as mentioned above. So grab a Squatty Potty and prepare to have the best poop of your life. You won't regret it!

Need a Squatty Potty? GET ONE HERE!

Want to learn more about gut health? See my latest blog post on how to improve it!



Some of the product links on this blog contain affiliate links to products. If you click on the link or purchase an item, I may receive compensation, however there is no additional cost to you to purchase. I only promote items that I firmly believe in. I am also under no obligation to write product reviews on my blog, however I do so because I would like to share products that I enjoy!

This content is created in order for individuals to learn more about the pelvic floor. I am in no way giving medical advice or medically assessing the pelvic floor through this blog. If you ever have any health questions or concerns, please consult with your physician or midwife. If you are ever unsure if you are performing exercises correctly, it may be beneficial for you to get a referral from your physician to a pelvic floor therapist for further evaluation. My blog posts are for educational purposes only! I am not liable or responsible for any damages resulting from or related to your use of this information.

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