Dominic Stone
The anal sphincter is made up of two rings of muscles—the internal and external anal sphincter—that surround the entrance of the anus. These muscles are vital to the defecation process, keeping stool inside the body until a bowel movement is made. They can be strengthened through exercise to improve bowel control and reduce the chance of leaking stool or gas. To relax the sphincter muscles, deep breathing and meditation can be practised, as well as massaging the lower stomach.
Techniques to relax the sphincter muscle
| Characteristics | Values |
|---|---|
| Deep breathing | Inhale and exhale slowly to a count of 4 |
| Meditation | Focus on your breathing to clear your mind and relax your body |
| Massage | Apply light pressure with your fingers in a circular motion across your lower stomach, just below your ribs |
| Pelvic muscle relaxation | Prop your feet up while sitting on the toilet so your knees are bent higher than your hips |
| Manual relaxation | Use your finger to relax your sphincter |
| Foreplay | Can help to relax the sphincter and enjoy the sensations |
| Kegel exercises | Tighten your pelvic floor muscles |
| Stretching | Stretch and relax the external and internal sphincter muscles |
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What You'll Learn
Deep breathing exercises
Find a Quiet Space
Sit or lie down in a comfortable position. It is recommended to be in a quiet, distraction-free environment to make it easier to clear your mind and relax your body. Close your eyes and take a few slow, deep breaths. Focus on your breath and allow your mind to calm down.
Deep Belly Breathing
Place one hand on your upper chest and the other on your belly. Breathe in slowly and deeply through your nose, pulling the air deep into your lungs. Feel your belly gently rise under your hand as you inhale. Ensure that your chest is not moving and your upper chest does not expand. Keep your breath gentle and smooth.
Slow Exhalation
Purse your lips as if you are whistling and breathe out slowly. Feel your belly move down under your hand, like a balloon deflating. With each slow exhalation, let the feeling of relaxation spread throughout your body, from your head to your toes.
Focus on Your Sphincter Muscles
As you continue to breathe slowly and deeply, focus your attention on your sphincter muscles. Concentrate on how these muscles feel and consciously allow them to relax. You can also try tightening your sphincter muscles first, as if trying to stop passing gas, and then slowly releasing them as you exhale.
Visualisation Techniques
Visualise your favourite place or a place you want to visit. Engage all your senses and pay attention to the sights, sounds, smells, colours, textures, and weather of this place. Stay in this imaginary space for a few minutes and enjoy the sense of peace and comfort it brings.
Practice Regularly
In addition to deep breathing exercises, you can also try massaging your lower stomach with light pressure using your fingers. Start on the left side of your abdomen and work your way across to the right side. This can help further relax your pelvic and sphincter muscles.
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Pelvic floor muscle relaxation
To relax the pelvic floor muscles, find a quiet place to lie or sit down. If lying down, make sure you are comfortable and lying on your back with a pillow under your head and perhaps another behind your knees. If you are sitting, make sure your head is resting against something for support.
There are a number of guided audio recordings available to help with pelvic floor muscle relaxation. These recordings can be particularly useful for people with persistent pelvic pain. The recordings often include calming breathing exercises, body scanning, and visual cues to help you relax.
There are also a number of exercises that can help with pelvic floor muscle relaxation. One such exercise involves sitting, standing, or lying in a comfortable position with your legs slightly apart. Squeeze your pelvic floor muscles for as long as you can, and then relax. Repeat this up to 10 times. Next, squeeze the muscles as hard as you can and then relax. Repeat this up to 10 times as well. Try to do each of these sets of exercises 3 times a day.
In addition to these general exercises, there are specific exercises that focus on the anal sphincter muscle, which is part of the pelvic floor. These exercises can help to improve bowel control. To locate your sphincter muscles, pretend that you are trying to hold in a bowel movement or prevent yourself from passing wind. These exercises can be done in several different positions, such as sitting, standing, or lying down.
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Massage techniques
One technique involves massaging the lower stomach with the fingertips, applying light pressure in a circular or stroking motion just below the ribs. This can aid in relaxing the sphincter and improving bowel function.
Additionally, propping the feet up while seated on the toilet can help relax the pelvic and sphincter muscles. By placing your feet on a small footstool so that your knees are bent higher than your hips, you can reduce constriction in the large intestine and rectum, making bowel movements easier.
Deep breathing exercises are also beneficial for relaxing the sphincter muscles. Inhale deeply to a count of four, then exhale slowly for another count of four. This helps to calm the body and mind, allowing the sphincter to relax.
For those seeking to strengthen the sphincter muscles, specific exercises can be performed. These involve contracting and releasing the sphincter muscle while sitting, standing, or lying down. It is recommended to work with a healthcare professional, such as a continence physiotherapist, to guide you through these routines and ensure safe and effective practice.
Furthermore, Kegel exercises, which involve consciously tightening the pelvic floor muscles, can also help to improve bowel control and strengthen the sphincter. These exercises can be done discreetly and for just a few minutes each day, making them a convenient addition to your routine.
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Kegel exercises
The anal sphincter is made up of thick bands of muscle that surround the entrance of the anus and can be opened and closed. The internal anal sphincter is an involuntary muscle, while the external anal sphincter is a voluntary muscle that can be controlled and closed more firmly. Pelvic floor muscles work with the anal sphincter to help control urine flow, bowel movement, and flatulence.
It is important to note that Kegel exercises are not for everyone. Doing too many Kegels or doing them when they are not needed can cause muscles to become too tense or tight.
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Stretching and relaxing the sphincter
To locate your sphincter muscles, try to hold in a bowel movement or prevent yourself from passing wind. You should feel the muscles around your anus tighten. You can sit, stand, or lie down with your legs slightly apart to do this. Now, try to squeeze these muscles for as long as you can, and then relax. Aim to do this for up to 10 seconds and repeat up to 10 times. You can also try squeezing as hard as you can and then relaxing, repeating this up to 10 times. These exercises can be done up to 3 times a day.
Deep breathing exercises can also help relax the sphincter. Breathe in slowly and deeply for a count of 4 seconds, then exhale slowly for another count of 4 seconds. As you do this, focus on how your sphincter muscles feel and allow them to relax. You can also try meditation to help clear your mind and relax your body. This can be done in a seated position with your eyes closed, taking slow, deep breaths through your nose. It may be helpful to meditate in a quiet, distraction-free environment.
Additionally, you can try massaging your lower stomach with your fingers. Lie down and apply light pressure with your fingertips just below your ribs, using a circular or stroking motion. This can help relax the pelvic muscles, which in turn can make it easier for the sphincter muscles to relax.
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Frequently asked questions
Sphincter muscles are a group of muscles that surround the entrance of your anus and can open and close. They are vital to the defecation process. The anus has two rings of muscles: the internal anal sphincter and the external anal sphincter.
You may need to relax your sphincter muscles if you have trouble making a bowel movement. This can be caused by stress or pelvic floor dysfunction.
To relax your sphincter muscles, you can try deep breathing, meditation, and massaging your lower stomach with your fingers. You can also try propping your feet up in a seated position to relax your pelvic muscles.
You can strengthen your sphincter muscles through exercise. Kegel exercises, for example, involve contracting and releasing the sphincter muscle. These exercises can be done in a variety of positions, such as sitting, standing, or lying down.
