When the body signals an urgent need to defecate but a restroom is unavailable, temporarily delaying the process becomes a matter of immediate concern. The sudden, intense urge is the result of a coordinated physiological event preceding a bowel movement. This article provides a clear, actionable guide to managing the immediate sensation and the body’s control mechanisms. The techniques discussed offer temporary relief until a proper facility can be reached, overriding the natural reflex to eliminate waste.
Understanding the Body’s Control System
The ability to delay a bowel movement depends on the controlled interaction of several muscles and reflexes within the lower gastrointestinal tract. The rectum serves as a temporary storage unit for stool, and when its walls become distended, specialized stretch receptors are activated. This distension initiates the rectoanal inhibitory reflex (RAIR), which is the primary signal for the urge to defecate.
This reflex causes the involuntary internal anal sphincter (IAS), a ring of smooth muscle, to temporarily relax. The relaxation of the IAS allows a small amount of content to move into the upper anal canal, which helps the body determine if the content is gas, liquid, or solid. The involuntary nature of the IAS means its relaxation cannot be consciously stopped when the rectum fills.
Conscious control over defecation rests almost entirely with the external anal sphincter (EAS), a ring of striated muscle that is part of the pelvic floor complex. Unlike the IAS, the EAS is under voluntary control and can be tightened to counteract the reflex relaxation of the internal sphincter. By consciously contracting the EAS and the surrounding pelvic floor muscles, the stool is prevented from exiting the body. Sustained contraction of this muscle group helps push the stool mass back up slightly into the rectum, which can reduce the sensation of urgency.
Practical Strategies for Delaying Defecation
The most immediate and direct strategy involves the conscious and sustained contraction of the external anal sphincter and the surrounding pelvic floor muscles. This action, often referred to as “clenching,” provides the physical barrier needed to overcome the involuntary reflexes attempting to initiate elimination. The contraction should be firm but not maximal, as a gentle but sustained squeeze can be held for a longer duration than a full, forceful effort.
Adjusting body position can significantly reduce pressure on the rectum and anal canal, thereby diminishing the intensity of the urge. While standing, crossing the legs or squeezing the buttocks together helps to maintain a tighter closure of the anal canal. If sitting, leaning slightly forward while keeping the knees lower than the hips can help change the anorectal angle, which is typically straightened during defecation. This repositioning encourages the puborectalis muscle to maintain its contracted angle, keeping the waste material contained.
Mental distraction can temporarily override the physical signals sent from the rectum to the brain. Shifting focus to a complex mental task, such as counting backwards by sevens or concentrating intensely on a conversation, helps divert attention away from the somatic urgency signals. This technique uses the cognitive control centers of the brain to momentarily suppress the urge, offering precious time to reach a private location.
Controlling breathing can also help manage internal pressure, which directly influences the urge to eliminate. Instead of holding the breath or taking deep, abdominal breaths, which increase intra-abdominal pressure, focus on shallow, controlled breathing. Shallow chest breathing minimizes the downward pressure exerted by the diaphragm, preventing the increase in abdominal force that naturally assists with bowel movements.
Behaviors to Avoid When Holding It In
Certain actions should be strictly avoided, as they inadvertently increase pressure on the rectum and immediately intensify the urge to defecate. The most counterproductive action is straining or bearing down, which is a conscious attempt to push contents out. This maneuver, known as the Valsalva technique, significantly increases abdominal pressure and directly triggers the natural mechanics of elimination.
Forceful body movements, such as running or walking quickly, should be minimized, as the motion can stimulate gut motility and increase agitation of the colon and rectum. Similarly, avoid coughing, laughing forcefully, or sneezing without bracing the pelvic floor. These actions create sudden, powerful increases in abdominal pressure, momentarily challenging the holding capacity of the external anal sphincter.
Consuming food or drink can immediately worsen the situation and should be delayed until a restroom is secured. Eating or drinking triggers the gastrocolic reflex, a natural physiological response that increases peristalsis throughout the colon. This increased activity pushes more waste material toward the rectum, increasing rectal distension and strengthening the urge signal.