We’ve all got busy schedules, so when we find ourselves held back because of some uncomfortably long wait times while sitting on the toilet, it can be more than frustrating. It’s a bit of a taboo subject, but let’s be real—everybody can relate.

There are certainly some lifestyle strategies that you can implement to encourage regular movements such as the ones we shared in this article, but the physical therapist and pelvic floor specialist Ariella Pohl has some more helpful tactics that will further improve your bathroom experience.

Create a bathroom routine

If you ever had to potty train a pet, then you’ll know that sticking to a schedule is key to creating regularity—the same goes for you. Try to stick to a routine by sitting on the throne at the same time every day, and your body will eventually get used to it.

Pohl suggests going “20 to 30 minutes after eating,” in a video shared with the District Performance & Physic Instagram. This helps your body kickstart the digestion process.

Don’t hold your breath

Despite your instincts, holding your breath while you strain and push isn’t going to help things progress because you’re tensing up. Instead, Pohl says to “try breathing out instead,” as this will relax the body and make it easier to pass your poop.

Elevate your feet

Think about how humans must have done their business before toilets were invented. Rather than sitting on something chair-like, our bodies were in more of a squat position.

To bring your posture closer to this natural position, try elevating your feet with a “defecation postural modification device” (like a squatty potty, or a trash can if you’re in a pinch). Studies show that doing this significantly minimizes straining and improves the productivity of bathroom trips.