What Is the 7 Second Poop Method?

No, we’re not going to teach you how to poop in 7 seconds. What we will do is break down what the 7 second poop method is, how to do it, and why it might be just what you need to relieve constipation. The process involves performing a series of exercises that each take 7 seconds to perform. Read on to learn how you can soothe that blocked-up stomach so you can get back to more interesting things than sitting on a toilet.

Is the 7 second poop trick legit?

The 7 second poop trick is a series of light exercises and habits that can help relieve constipation. It isn’t a medically proven process, but the science behind it checks out. That said, it’s not a magical instant trick to poop. If you still struggle with constipation, see a doctor to get checked for potential issues.

Section 1 of 7:

What is the 7 second poop trick?

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It is a set of tricks that encourage bowel movements. Invented by Dr. Gina Sam, a gastroenterologist, the 7 second poop method is a simple set of exercises and habits that you can perform throughout your day to encourage regular bowel movements. If you struggle with constipation, it’s a simple, healthy way to try and move things along.
- While Dr. Gina Sam did coin the term, the idea of the 7 second poop trick has kind of taken off and developed a life of its own. As a result, there isn’t a single agreed-upon process for this. It’s more of a general set of exercises.
- What are the benefits of the trick? The 7 second poop method can help encourage your digestive tract to move things along. However, it’s not a surefire solution for constipation, and it won’t improve long-term gut health.
- Why is it called the 7 second poop method? Each of the activities that make up the 7 second poop method are supposed to take around 7 seconds to perform.

Section 2 of 7:

How to Do the 7 Second Poop Trick

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Drink a full glass of room-temperature water. You can drink cold water if you prefer, but room temperature water is easier for your digestive tract to fully absorb. That’s not to say cold water isn’t good for you—it totally is.^{[1]
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Go to source} Either way, grab a cup and drink a glass of water!
- Why does this help me poop? Water helps soften food as your body processes it, which makes digestion easier, which soothes constipation. Being hydrated is also just generally good for improving your body’s overall functions.^{[2]
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- A note on when to do the 7 second trick. Some people advocate for doing all of these exercises one after another, first thing in the morning. Others say you should do them periodically throughout the day. It’s totally up to you how and when to do these things! The steps can still help, whether you do them immediately after waking up or not.
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Do some quick, gentle stretches. Any stretch will help, but we recommend a squat stretch. Stand up, squat, and use your arms to push your knees out away from you. This will open up your pelvic floor and encourage circulation in your gut.^{[3]
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Research source} If you’re staying in bed while doing the 7 second poop trick, try sitting up and doing a seated butterfly stretch.
- Why does this help me poop? Any kind of physical exercise is going to help relieve constipation. Your digestive tract can become clogged up if you are sedentary for long periods of time, so a few stretches can definitely help “loosen things up,” so to speak.^{[4]
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Perform the Pawanmuktasana yoga pose. Also known as the wind-relieving pose, this is a classic “help me poop” yoga move. Lie on your back. Breathe in and bring your right knee to your chest. Pull your thigh into your chest and raise your chin up to your knee. Take a long breath and repeat the process with your left leg while holding your right leg in place so they’re together. Rock back and forth 3-5 times while slowly breathing and release.^{[5]
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- Why does this help me poop? This pose literally helps massage your digestive tract and encourages things to move along down there.^{[6]
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  Research source} You’re basically compressing and gently squeezing your intestines, which pushes things around and encourages a bowel movement. It’s called the “wind-relieving pose” because it’s known to cause people to fart accidentally.^{[7]
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Engage in deep breathing. Place one hand on your chest and the other hand on your abdomen. Inhale slowly through your nose and feel your stomach rise below your hand. Hold it for a moment and then breathe out slowly through your mouth. Monitor your stomach as it sinks again while you breathe out. Repeat this process 5-10 times.^{[8]
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- Why does this help me poop? Deep breathing is proven to reduce stress. Believe it or not, your digestive tract is the first system affected by stress. It’s because our GI tract locks up whenever we experience the “fight or flight” response (it’d be pretty bad if we had to poop while fleeing danger or fighting back). Deep breathing relaxes you, which makes it easier for your body to poop.^{[9]
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Section 3 of 7:

Does the 7 second poop method work?

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It can probably help based on the reasoning behind the exercises. Every element of the 7 second poop trick—a glass of water, stretching, yoga, and deep breathing—is scientifically supported as a way to soothe digestion woes. To be clear, it’s not a magical solution if you’re constipated (it’s possible to do all of these things and still struggle to go), but it’s not going to do anything but help.^{[10]
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- That said, the 7 second poop trick as a whole hasn’t been studied or proven to be factually beneficial for gut health. The individual elements of the trick have been proven to work though, so it stands to reason the trick is probably solid.

Section 4 of 7:

What does apple cider vinegar have to do with the trick?

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A lot of people find that drinking apple cider vinegar helps them poop. In the world of “simple hacks and tricks that help you poop,” apple cider vinegar is a very popular option. Fill a glass with warm water and add a few drops of apple cider vinegar to it. Drink that slowly, and it may help you have a bowel movement.
- Start with a small amount of apple cider vinegar at first. You can work up to more, but do not drink more than 2 tablespoons (30 ml) per day.^{[11]
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- Warning: Never consume apple cider vinegar without diluting it first. It’s very acidic, and it can wear away tooth enamel or burn your esophagus if you don’t mix it with water.^{[12]
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- Does this work? Maybe. It does appear to be true that apple cider vinegar helps boost your immune system and soothe inflammation, which could help you go to the bathroom in theory.^{[13]
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  Research source} That said, consuming vinegar has been found to delay and inhibit bowel movements, and apple cider vinegar is indeed a type of vinegar, so it may hurt more than it helps.^{[14]
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Section 5 of 7:

What is the TikTok trick for pooping?

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It involves rubbing your two fists together. TikTok has recently been enamored by this: you make two fists and then rub them together, thumb-to-thumb. Supposedly, this will help trigger a bowel movement if you do it for a couple of minutes.^{[15]
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- Does this work? There’s no evidence it helps you poop beyond the fact that moving at all can be good for you. That said, it’s totally harmless to give it a shot, so go for it and report back on whether it helped or not!

Section 6 of 7:

Other Ways to Improve Your Bowel Movements

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Use a toilet footstool. A toilet footstool (or “squatty potty”) will raise your legs higher in the air when you sit on the toilet, which is actually a more natural pooping position than sitting up straight. This will make it easier for you to actually poop without straining or pushing hard.^{[16]
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Consume plenty of fiber-rich food. Fiber softens your stools and makes it easier for your digestive tract to process all of the stuff you consume. Fiber is found in fruits, vegetables, beans, and foods containing whole grains. Aim to get at least 30 grams of fiber in your diet every day.^{[17]
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EXPERT TIP

Dale Prokupek, MD
Board Certified Internist & Gastroenterologist
Dale Prokupek, MD is a board-certified Internist and Gastroenterologist who runs a private practice based in Los Angeles, California. Dr. Prokupek is also a staff physician at Cedars-Sinai Medical Center and an associate clinical professor of medicine at the Geffen School of Medicine at the University of California, Los Angeles (UCLA). Dr. Prokupek has over 30 years of medical experience and specializes in the diagnosis and treatment of diseases of the liver, stomach, and colon, including chronic hepatitis C, colon cancer, hemorrhoids, anal condyloma, and digestive diseases related to chronic immune deficiency. He holds a BS in Zoology from the University of Wisconsin – Madison and an MD from the Medical College of Wisconsin. He completed an internal medicine residency at Cedars-Sinai Medical Center and a gastroenterology fellowship at the UCLA Geffen School of Medicine.

Dale Prokupek, MD
Board Certified Internist & Gastroenterologist

If you struggle with regular bowel movements, eat more fiber. Aim to consume 25-30 grams of fiber every single day. If you can’t get that from your diet, take a fiber supplement such as psyllium husk, flax seeds, or chia seeds to make up for the difference.
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Exercise regularly and stay hydrated. A healthy body will have healthy bowel movements. Get plenty of weekly exercise, sleep at least 8 hours a night, take care of your mental health, and drink plenty of water every day. Your digestive tract will reward you with regular, pain-free bowel movements.^{[18]
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Section 7 of 7:

Who is Dr. Gina Sam?

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Dr. Gina Sam is a gastroenterologist who invented the 7 second poop trick. It’s been difficult to find the original video (she may have taken it down), but Dr. Gina Sam blew up on TikTok after sharing her 7 second solution to constipation. She’s an actual certified GI doctor, which explains why the 7 second method makes medical sense.^{[19]
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- Be wary of her supplement endorsements, though. Like many popular doctors, Dr. Gina Sam has endorsed a number of supplement products to earn a few extra dollars. The products that carry her name either do not work or don’t do what they claim to do, though, so research each product carefully before you buy!^{[20]
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