How Stress (and Cortisol) Could Be Sabotaging Your Bowel Movements
Meet Cortisol: Your Body’s Stress CEO
Let’s talk about everyone’s fav… poop. Or more accurately, the lack of it. Yep, we’re going there: constipation.
If you’ve ever been stressed out and suddenly felt like your digestive system hit the brakes, you’re not imagining it. There’s science behind why your gut sometimes says, “Nope, not today.”
When you’re stressed – whether you’re late for a meeting or stuck in traffic with a toddler melting down in the backseat – your body flips into “fight or flight” more. This ancient survival response is designed to save you from danger (like a lion entering your cave, or today, maybe your inbox).
One of the main players in this stress response? Cortisol, often dubbed the “stress hormone.” It’s released by your adrenal glands and tells your body to prioritize survival over everything else – including digestion.
Digestion: The First Thing to Go
Here’s the deal: when your nervous system thinks you’re in danger, it redirects energy and blood flow to your muscles (to run fight or flight) and away from non-urgent tasks – like breaking down that kale crunch salad (or chicken sandwich). Your gut literally slows down.
This means:
- Less peristalsis (that beautiful wave-like motion that moves things through your intestines)
- Delayed transit time (read: everything…just…sits…there)
- Tighter pelvic floor muscles (can you believe it? Now even harder to let go – physically and mentally)
Voila! Helloooo constipation.
The Gut-Brain Connection Is Real
Your gut has its own nervous system called the enteric nervous system, often referred to as the “second brain.” It talks to your actual brain 24/7. When you’re chronically stressed, your gut feels it. Studies indicate that high cortisol levels can change the rhythm of your bowels, increase inflammation, and disrupt the healthy bacteria in your gut – hello bloating, sluggishness, and stool that overstays its welcome. No one likes a loiterer…
So, What Can You Do?
Glad you asked! Here’s what the research says:
- Breathe Deeply & Often
Diaphragmatic breathing activates your parasympathetic (rest-and-digest) nervous system. It tells your body, “We’re safe now. You can poop.”
- Move Your Body
Gentle movement like walking, yoga, or stretching helps stimulate digestion and lower cortisol.
- Create A Calm Bathroom Ritual
Light a candle. Bring a book (maybe not your phone). Breathe. Sit with your feet elevated on a stool. Give your body time and space to do its thing.
- Hydrate & Eat Fiber
Water + soluble fiber = softer, easier-to-pass stools. Stress or no stress, this combo is gold.
- Talk To A Pelvic Health Therapist
If stress is impacting your pelvic floor function (tight, clenched muscles can definitely worsen constipation), we can help you retrain your system—mind, body, and bottom.
Final Thoughts
Your body is not broken. It’s brilliant. When it’s stressed, it’s doing exactly what it’s designed to do – protect you (woo hoo!). But long-term stress and its hormonal ripple effects can mess with your gut. So next time you’re backed up, take a deep breath. Your poop problems might just start in your brain…healing can too.
Xoxo,
Katie Clements, DOTS
Enlightened Pelvic Health 