Step 5 · Behavior
Belly Circles
Slow clockwise belly massage — sometimes called abdominal self-massage — follows the natural direction of the colon. It is one of the gentlest tools in this kit, and one of the easiest to make a habit.
How to do it
A simple sequence anyone can follow.
- 1
Warm your hands
Rub your palms together for a few seconds until they feel warm. Sit or lie down comfortably.
- 2
Place hands on the belly
Rest your palms flat on your abdomen, just below the navel. Use gentle, even pressure — never deep.
- 3
Circle clockwise
Slowly trace large clockwise circles around the navel for 1–2 minutes. Breathe long and slow as you go.
Why it works
The short, evidence-informed version.
- Clockwise follows the natural path of the colon — up the right side, across, and down the left.
- Clinical studies on abdominal massage show improvements in constipation, transit time, and post-meal comfort.
- The slow, mindful contact is also a parasympathetic cue — a small reminder to the nervous system that it is safe to rest and digest.
What the research suggests
Abdominal self-massage improved constipation symptoms in adults.
Gastroenterol Nurs, 2016
Abdominal massage as adjunct therapy for chronic constipation: systematic review.
J Clin Nurs, 2019
Good to know
- — Skip during the first trimester of pregnancy, or over recent abdominal surgery.
- — Pressure should always feel pleasant. If anything stings or aches sharply, lift the hands.