Coming home to our bodies is not always mystical. Sometimes it is practical, and honestly, a little funny.
For me, one of the clearest signs of slowing down and reconnecting has shown up in the most ordinary place: the bathroom.
I used to live life at ninety miles an hour. Growing up on a farm, meals were not about savoring. They were about refueling. We ate quickly, sometimes sitting on a tractor, sometimes standing between chores. It was not that anyone told me to hurry or that I was not allowed to rest. It was simply the rhythm of life. You worked, you produced, and you did not linger.
That pace carried into everything. Even the most basic body signals such as hunger, thirst, or needing a bathroom break became an inconvenience. I would push them down, tell myself to wait until later, or ignore them altogether. Over time, my body adapted. It learned to wait.
And that is how we can end up constipated, not just in our digestion but in the way we live.
The Habit of Holding
Ignoring our body’s signals can become a pattern. We push through meetings, meals, and tasks. We suppress urges. We adapt.
But that control comes at a cost.
We end up holding in more than physical waste. We hold our breath, our feelings, and our very presence. Together, these become a kind of embodiment constipation.
Even something as simple as drinking water showed the same pattern. I remember as a kid, while the rest of us were gulping down water in the heat, my dad hardly ever seemed to want any. We would joke about him being a camel. But looking back, I see it was not that he did not need water. It was that he had learned to push through so completely that thirst barely registered. His body still needed it. He had just disconnected from the signals.
And I think many of us do this in different ways. Maybe it is skipping meals, ignoring rest, or holding in what needs to be released. Over time, our bodies learn to wait.
Learning to Let Go
Slowing down has changed everything for me. It has come from choosing to pause and listen.
When I do, nature calls more often, and I answer.
As I stop rushing, my body begins to trust me again.
Of course, it is not always easy. Most of us want privacy. Many of us have avoided public restrooms at one time or another, especially if they were not clean. That desire for comfort is not something to be ashamed of. It is deeply human, a need for safety.
So part of this journey is not only noticing when our bowels say it is time to go. It is also about helping the rest of ourselves catch up to that reality. That includes our mind, our nervous system, and our sense of comfort. Sometimes it means carrying wipes, finding a quieter stall, or simply giving ourselves permission to stop and go even when the conditions are not perfect.
One of my biggest helps has been slowing down my morning. Even if it means getting up a little earlier, I give my body time to wake up, get moving, and do what it needs before I head out into the world.
These small shifts may seem simple, but they make a real difference. And they lead us right into the bigger picture of what it means to support our bodies in daily life.
Making It Real in Daily Life
Supporting our bodies often comes down to small, intentional choices. For me, that has meant slowing down, eating more fiber, and paying attention when my body tells me it is time to go.
When we give our bodies what they need, whether it is nourishing food, a little time in the morning, or simply the permission to pause, we begin to find a rhythm that feels more natural and healthy.
One shift that has made a big difference for me is how I start my mornings. My overnight oats with chia seeds keep everything moving and give my body what it needs to release with ease.
Overnight Oats with Chia Seeds
Serves 1
½ cup old‑fashioned oats
2 ½ tablespoons chia seeds
1 cup milk (oat, coconut, or dairy; I use oat milk)
¾ tablespoon maple syrup
Pinch of salt, to taste
Mix everything well in a jar or bowl, cover, and refrigerate for at least 1 hour (or overnight).
Why it helps:
Oats provide soluble fiber that supports digestion and steady energy
Chia seeds are especially high in fiber and absorb liquid, adding bulk and hydration to keep things moving
Maple syrup gives a touch of sweetness without overloading sugar
It is simple, nourishing, and gentle on the gut, and it has become one of my favorite ways to start the day.
Gentle Gut‑Releasing Practices
Alongside food, a few simple practices can help your body relax and let go.
Squat Posture
Our bodies are naturally designed to eliminate more easily in a squatting position. You can support this by placing your feet on a small stool while using the toilet. I have included a link to an example on Amazon so you can see the kind of setup I am describing. You can choose whatever option works best for you.
Knee to Chest Stretch
Lie on your back and gently draw one knee toward your chest, holding for a few breaths. Switch sides, then try both knees together if comfortable. This helps massage the colon and stimulate movement.
Belly Breathing
Place a hand on your belly and breathe slowly, letting your abdomen rise with each inhale. On the exhale, relax your pelvic floor and abdomen. Just a few minutes of this can calm your nervous system and help your body release naturally.
Answering nature’s call, in the simplest sense, is a practice of letting go. It affirms that your body matters and that you are not too busy for it.
Every time you respond with compassion, your body’s wisdom remembers: I can trust myself again.
So here is a question to sit with.
Where in my life am I still holding back what needs to be released?
Perhaps it is a long‑awaited conversation. Maybe it is tears you have swallowed. Or the breath that somehow disappeared between obligations.
Your body holds wisdom. When we give it time and compassion, one step at a time, it leads us home.
💬 I would love to hear from you in the comments.
Do you have any favorite gut‑healthy recipes or morning practices that help you stay regular and connected to your body? Sharing your ideas might help someone else on their journey.
If you feel called to explore how breathwork can support this journey of coming home, take a look at my recent piece on Coming Home to Our Body. They are two parts of the same story: slow re‑listening to the body, breath by breath.
Keith Rowe is a breathworker, teacher, and founder of Vital Healing, a nonprofit where he helps people reconnect to the wisdom of the body and transform through breathwork, shadow work, somatic practice, and spiritual clarity.
He is co-creator of the upcoming Walking Pilgrim app, a 33-day journey of mindful walking and presence. Sign up to receive updates for when it is released at walkingpilgrim.com.