We don't talk about it. It’s the most universal human experience, yet we treat it like a state secret. You wake up, grab your phone, and head to the bathroom. You're sitting on the toilet for ten, maybe fifteen minutes, scrolling through TikTok or checking emails while your legs slowly go numb. It feels normal. It’s your "me time." But biologically? You're actually fighting against your own anatomy.
Humans aren't really designed to sit at a 90-degree angle to evacuate their bowels. Modern plumbing is a marvel of engineering, but the porcelain throne is a relatively recent invention in the context of human evolution. For thousands of years, we squatted. When you sit on a standard toilet, a specific muscle called the puborectalis stays partially contracted. It’s like a kink in a garden hose. This muscle is meant to maintain continence, but when it's time to go, you want that hose straight. Sitting keeps it looped.
The Science of the Anorectal Angle
Let’s get into the weeds of why sitting on the toilet is actually kinda difficult for your body. There’s a measurement doctors call the anorectal angle. When you stand, this angle is sharp, which keeps everything "locked" in. When you sit, the angle straightens out a bit, but not completely.
According to a famous study by Dr. Dov Sikirov published in Digestive Diseases and Sciences, people who squatted to defecate took an average of 51 seconds to finish. Those sitting on a high toilet? They took 130 seconds. That’s a massive difference. You’re straining more. You’re pushing against a muscle that is literally trying to hold things in because it thinks you’re still "active." This chronic straining is a leading contributor to hemorrhoids, which are basically just varicose veins in your rectum. They hurt. They bleed. And they’re often avoidable.
It’s not just about hemorrhoids, though. Constant straining can lead to pelvic organ prolapse or diverticulosis. In diverticulosis, small pouches develop in the wall of the colon because of high pressure. If those pouches get infected, you're looking at diverticulitis, which can land you in the hospital. All because we decided sitting upright looked more "civilized" than squatting in the woods.
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Pelvic Floor Health and the Phone Distraction
If you spend twenty minutes sitting on the toilet because you’re reading a long-form article or playing a mobile game, you’re doing yourself a disservice. Gravity is a relentless force. When you sit on a toilet seat, your "bottom" is unsupported. This puts a tremendous amount of downward pressure on the pelvic floor.
Think about it.
Your pelvic floor is a sling of muscles that holds your bladder, uterus (in women), and bowel in place. When you sit in that open-circle position for long periods, you’re encouraging those tissues to sag. Physical therapists specializing in pelvic health, like those at the Mayo Clinic, often see patients who have developed "toilet sitting" habits that contribute to pelvic floor dysfunction.
Basically, the toilet shouldn't be a library.
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If it’s taking you that long, you’re either constipated or you’re distracted. If it’s the former, you need more fiber and water. If it’s the latter, leave the phone in the kitchen. Seriously. The habit of sitting on the toilet for extended periods can actually desensitize your body to the "urge" signals. Your brain starts to associate the bathroom with relaxation and scrolling rather than the specific biological task at hand. This leads to a lazy bowel. Nobody wants a lazy bowel.
Does the Squatty Potty Actually Work?
You've probably seen the commercials. The colorful unicorn. The ice cream. It looks like a gimmick, but the science is actually sound.
A study from The Ohio State University Wexner Medical Center tracked 1,000 participants using toilet stools. The results were pretty clear: 71% of people had faster bowel movements, and 90% reported less straining. By elevating your knees above your hips—aiming for about a 35-degree angle—you relax that puborectalis muscle we talked about earlier.
You don't necessarily need a branded plastic stool. A stack of old phone books (if those still exist) or a small step stool from the hardware store does the exact same thing. The goal is simple: get your knees up. This mimics the natural squatting position and lets gravity do the heavy lifting instead of your abdominal muscles.
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Common Misconceptions About Bowel Habits
People think they need to go every single day. That’s not necessarily true. "Normal" ranges from three times a day to three times a week. The issue isn't the frequency; it's the consistency and the ease of the process. If you’re sitting on the toilet and feeling like you’re running a marathon, something is wrong.
- Fiber isn't a magic wand. Yes, you need it. But if you eat a ton of fiber and don't drink water, you're just making "bricks." You need the water to move the fiber through.
- Laxatives are a slippery slope. Your body can become dependent on stimulant laxatives. They irritate the lining of the gut to force a contraction. Use them sparingly.
- Holding it is bad. When the "urge" hits, your body is ready. If you ignore it because you're busy, the stool stays in the colon longer. The colon's job is to absorb water. The longer it stays there, the harder and drier it gets.
How to Fix Your Bathroom Routine
Changing how you sit is the first step, but it’s not the only one. You have to look at the whole picture. Honestly, most people are just dehydrated. Your colon is the last stop for water absorption. If you're dehydrated, your body will scavenge every last drop of moisture from your waste, leaving you with a difficult morning.
The "urge" is often strongest about 20 minutes after you eat breakfast. This is called the gastrocolic reflex. When food hits your stomach, it sends a signal to the colon to make room. If you’re always rushing out the door with a coffee in hand, you might be missing your body's most efficient window for a bowel movement.
Try to schedule ten minutes of "quiet time" after breakfast. No phone. No stress. Just sit—with your feet elevated—and let your body do its thing.
Actionable Steps for Better Digestive Health
If you want to stop the straining and protect your pelvic floor, start implementing these changes immediately. It sounds weird to "practice" going to the bathroom, but your long-term health will thank you.
- Get a stool: Elevate your feet. If your knees are higher than your hips, you’re doing it right.
- Set a timer: If you haven't "performed" in 5 to 10 minutes, get up and leave. Come back when the urge is stronger. Prolonged sitting is the enemy.
- The "Moo" Breath: This is a trick used by pelvic floor therapists. Instead of holding your breath and pushing (Valsalva maneuver), make a low "mooo" sound or a deep "shhh" while exhaling. This keeps the diaphragm from slamming down on your pelvic floor.
- Hydrate early: Drink 16 ounces of water the moment you wake up. This jumpstarts the digestive tract before you even get to the coffee.
- Massage your gut: A gentle clockwise massage on your lower abdomen can help stimulate peristalsis, the muscle contractions that move waste along.
Stop treating the bathroom like a lounge. It’s a utility room. Use it for its intended purpose, optimize your posture to work with your anatomy, and get out before your legs fall asleep. Your colon, your pelvic floor, and your future self will be much happier.