🌿 Folk Prescriptions

Among office workers, constipation is a common issue. Besides appropriate physical exercise to promote gastrointestinal motility and enhance bowel movement, there are simple and time-saving methods such as abdominal massage and abdominal breathing. These techniques apply pressure to the gastrointestinal tract, enabling the body to actively expel waste products and toxins that can lead to aging and diseases.
Abdominal massage improves gastrointestinal function, enhances intestinal peristalsis, and prevents constipation. The best time for massage is after going to bed. The technique is as follows: lie on your back with knees bent and abdominal muscles relaxed. Place one palm flat on the navel area, with the other hand stacked on top. Use the fingertips (excluding the thumb) of the lower hand to gently press and rub in a clockwise motion like spinning a top. When reaching the lower left abdomen, slightly increase finger pressure, but avoid pain. Then switch hands and repeat the process counterclockwise using the same method. Exhale during pressing, inhale during relaxation. Each session lasts about 10 minutes. The technique should be gentle and even, with moderate force—do not press too hard, as this may damage internal organs. For optimal results, perform abdominal massage after emptying the bladder and when the stomach is neither too full nor too empty.
Abdominal breathing is also an effective method for treating constipation. Correct diaphragmatic breathing involves fully contracting the body during inhalation, filling the lungs and abdomen with air. Continue inhaling forcefully regardless of whether air is actually entering. Hold breath for 4 seconds, creating tension in the body. Then exhale slowly and steadily over 8 seconds without interruption. After several repetitions, a sense of relief and comfort will be felt. Diaphragmatic breathing is generally performed twice daily.