How do you relax the internal anal sphincter?

The most commonly reported approaches are warm sitz baths, slow deep breathing, warm compresses, and body positioning such as raising the knees with a toilet footstool. These techniques work by encouraging blood flow and reducing the involuntary muscle tension that keeps the sphincter tight. They do not replace medical treatment but are widely used alongside it.

Do sitz baths relax the sphincter?

Yes — warm water is the most frequently reported technique for sphincter relaxation. Warmth increases blood flow to the area and helps the internal sphincter muscle release tension. Most people describe 10 to 20 minutes in comfortably warm water, particularly after a bowel movement, as the most effective approach.

Can breathing exercises help anal spasm?

Many people describe slow, deep breathing — especially long exhalations — as helpful for reducing sphincter spasm. Deep breathing activates the parasympathetic nervous system, which promotes muscle relaxation throughout the body including the pelvic floor. People often find it most useful during bowel movements, when the instinct to hold the breath and brace can make spasm worse.

How long does anal sphincter spasm last?

Spasm episodes vary widely. Some people describe spasm lasting minutes to hours after a bowel movement. Others experience a more constant baseline tightness that flares with activity. With consistent self-care — warm baths, breathing, positioning — many people report that the duration and intensity of spasm episodes decrease over days to weeks.

When should I see a doctor about sphincter spasm?

See a doctor if spasm is severe, if it is not improving with consistent self-care over several weeks, if you have new or increasing bleeding, or if symptoms are affecting your ability to eat, sleep, or work. A doctor can assess whether prescription treatments — such as topical ointments, Botox, or pelvic floor therapy — would help.

Sphincter relaxation techniques

At a glance

Sphincter spasm is at the centre of the fissure pain cycle. When the internal anal sphincter tightens, it reduces blood flow to the area, slows healing, and makes every bowel movement harder. Learning to relax that muscle — even partially, even temporarily — is one of the most practical things people describe doing to support their recovery.

This guide covers the non-surgical techniques people report using most often: warm water, breathing, compresses, positioning, and managing overall tension.

The spasm cycle

Understanding why the sphincter spasms helps explain why relaxation matters — and why fissures can be so persistent.

Here is the cycle people describe:

A tear forms in the anal lining — from a hard stool, straining, or another cause.
The internal sphincter tightens around the tear. This is involuntary. You cannot simply decide to stop it, any more than you can decide to stop a muscle cramp.
Blood flow decreases. The tightened muscle compresses the small blood vessels that supply the area.
Healing slows. Without adequate blood flow, the tissue cannot get the oxygen and nutrients it needs to repair.
The next bowel movement re-injures the tear — especially if the stool is hard or the muscle is still in spasm.
The spasm worsens. Pain from re-injury triggers more tightening. The cycle deepens.

This cycle — tear, spasm, reduced blood flow, slow healing, re-tear — is what makes fissures so persistent. It also explains why so much of fissure management focuses on two things: softening stools and relaxing the sphincter.

The techniques on this page target the spasm side of that equation.

Warm sitz baths

Warm water is the most commonly reported technique for sphincter relaxation. It comes up in nearly every fissure recovery discussion, and for good reason — it is simple, accessible, and people consistently describe it as effective.

What people report doing

Warmth increases blood flow and helps the muscle release tension. People describe a noticeable easing of tightness during and after a warm soak. The effect is temporary, but regular use throughout the day can keep spasm at manageable levels.

Temperature: Comfortably warm, not hot. If it feels too hot on your inner wrist, let it cool. Water that is too hot can worsen irritation rather than soothe it.
Duration: 10 to 20 minutes. Most people describe 15 minutes as a good target. Longer is not necessarily better — oversoaking can soften skin excessively.
Frequency: 2 to 3 baths per day during active symptoms. After a bowel movement is the most frequently recommended time, because that is when spasm tends to be worst.
Setup: A sitz bath basin that fits over the toilet seat is the most convenient option. A shallow bath works too. Some people keep the basin set up permanently to reduce the friction of doing it regularly.
Plain water: Most people use plain warm water. Some add a small amount of Epsom salts. Soaps, bubble bath, and fragranced products are generally best avoided.

For a detailed routine including common mistakes, see our full sitz bath guide.

Breathing and relaxation during bowel movements

This is the technique people describe as hardest to learn but most useful in the long run. The internal sphincter is an involuntary muscle — you cannot relax it the way you would relax your shoulders. But your breathing and your voluntary muscles affect it indirectly, and this connection is more powerful than most people expect.

What people describe doing

Deep, slow exhalation activates the parasympathetic nervous system — the body’s “rest and digest” mode. This helps smooth muscles throughout the body, including the internal sphincter, ease their tension. It works against the pattern of bracing and tightening that makes spasm worse.

Slow, deep breathing. Breathing in gently through the nose for 4 to 5 seconds, then out slowly through the mouth for 6 to 8 seconds. Several people describe this as the single most helpful thing they learned. The long exhalation is the important part.
Not holding their breath. Holding your breath during a bowel movement is a natural instinct, especially when you expect pain. But it increases abdominal pressure and tightens the pelvic floor — including the sphincter. Breathing out slowly during the effort works against that reflex.
Not forcing or straining. If the stool is not ready to pass, pushing harder makes the sphincter grip tighter. People describe learning to wait, breathe, and let things happen at their own pace. This is much easier when stools are soft.
Releasing the jaw and shoulders. Tension in the upper body often mirrors tension in the pelvic floor. People describe consciously unclenching their jaw and dropping their shoulders as a way to encourage the whole body to release.

Building the habit

This kind of conscious relaxation does not come naturally, especially when you associate bowel movements with pain. People describe it as something that takes daily practice over one to two weeks before it starts to feel automatic.

Some people find it helpful to practise the breathing pattern at other times during the day — while sitting at a desk, before bed, during a walk. The more familiar the pattern becomes, the easier it is to access when you actually need it.

Warm compresses

For people who cannot take a full sitz bath — between bowel movements, at work, during the night, or when a bath is simply not practical — warm compresses are a commonly reported alternative.

What people describe

A clean flannel or cloth soaked in warm water, wrung out, and held gently against the area
Rewarming the cloth every few minutes as it cools
10 to 15 minutes as a typical duration
Some people describe using a warm (not hot) water bottle wrapped in a cloth, held against the area while lying on their side

The principle is the same as a sitz bath — warmth promotes blood flow and helps the muscle ease. It is less thorough than sitting in warm water, but it is practical and can be done almost anywhere private.

What to avoid

Heat that is too intense. Always test on your inner wrist first. Burns to sensitive tissue are a real risk with microwaved compresses or hot water bottles that are too hot.
Direct contact without a barrier. Always use a cloth or towel between a heat source and your skin.
Sitting on a heat source. Sitting directly on a heating pad concentrates pressure and heat in one area and can cause injury.

Body positioning

How you sit on the toilet affects the angle of the anal canal and the tension in the sphincter. This is a simple change that people frequently describe as making a real difference to straining and pain.

Raising the knees

The body passes stool more easily when the knees are raised above the hips. In this position, the puborectalis muscle relaxes and the anorectal angle straightens — meaning less straining and less reactive sphincter tightening.

Most people achieve this with:

A toilet footstool — a small step placed in front of the toilet that raises the knees above the hips. Any stable step that brings the knees to roughly hip height or above works.
Leaning forward slightly — resting forearms on the thighs, which tilts the pelvis and opens the angle.
Combining both — feet on a step and a gentle forward lean. Many people describe this combination as the most comfortable.

Why it matters for spasm

When the anorectal angle is straighter, stool can pass with less effort. Less effort means less straining. Less straining means the sphincter is not being forced open against its own tension — which is exactly the pattern that triggers reactive spasm and re-injury.

People sometimes describe the footstool as a small change that made a disproportionate difference.

General stress and tension

People who deal with chronic sphincter spasm often describe noticing that their symptoms are worse during periods of stress, poor sleep, or anxiety.

What people describe helping

When the body is under stress, muscles tighten — including the pelvic floor. For someone already dealing with sphincter spasm, this means the muscle starts from a tighter baseline. It takes less to trigger a painful spasm.

General relaxation practices. Progressive muscle relaxation, meditation, or simply sitting quietly. People describe these as surprisingly relevant to anal spasm.
Movement. Gentle walking is the most commonly mentioned. Sitting for long periods can increase pelvic floor tension. Getting up and moving periodically helps.
Sleep. Several people describe a direct link between poor sleep and worse symptoms the following day.
Reducing time spent reading about symptoms. This comes up more often than you might expect. Anxiety about the condition can feed the tension cycle. Finding a balance between being informed and being consumed by worry matters.

This is also where pelvic floor physiotherapy becomes relevant. A pelvic floor physiotherapist can assess whether the muscles are stuck in a chronically tightened state and teach targeted techniques to address that — including biofeedback, manual therapy, and specific exercises.

When self-care is not enough

It is worth being honest about the limits of these techniques.

What they can do

Temporarily reduce sphincter spasm and improve blood flow
Make bowel movements less painful
Support the conditions the body needs to heal
Work alongside medical treatments to improve their effectiveness
Give you something practical to do while you wait for healing

What they cannot do

Guarantee healing. Some fissures — especially chronic ones — need more than self-care. If the tear has been present for more than 6 to 8 weeks or is not responding to conservative care, these techniques alone may not be enough.
Replace medical treatment. Topical medications, Botox injections, and surgery all exist because self-care does not work for everyone. That is not a failure — it is just how some fissures behave.
Work overnight. People describe gradual improvement over days and weeks, not instant relief. Consistency matters more than intensity.

Options beyond self-care

If you have been practising these techniques consistently for several weeks and symptoms are not improving, your doctor can discuss:

Prescription topical treatments — ointments that relax the sphincter pharmacologically. See our topical treatments guide.
Botox injection — temporarily paralyses the sphincter to allow healing. See our Botox guide.
Pelvic floor physiotherapy — targeted assessment and treatment of muscle dysfunction. See our pelvic floor guide.
Surgical options — for fissures that do not respond to other treatments. See our LIS surgery guide.

Self-care techniques are a starting point and an ongoing foundation, not a ceiling. If they are not enough, there are next steps.