🌿 My Go-To Technique for Endo Bloating Relief (And It Only Takes 5 Minutes)

I’ll never forget the day I was at an amusement park, waiting in line for a ride — already uncomfortable from the heat, my belly painfully swollen, and my body screaming at me for pushing through.

Then a park employee came up to me, smiled gently, and said, "I’m sorry, but you can’t ride if you’re pregnant.”

I wasn’t.

That comment hit me like a punch to the gut — not because the worker meant any harm, but because this wasn’t pregnancy. This was endometriosis. The kind of bloating that makes you feel like you’re carrying something heavy, tight, and unfamiliar in your body — even when you’re not.

I laughed it off in the moment. But inside, I wanted to cry. My body felt out of control. And no matter how “healthy” I ate or how many supplements I tried, nothing seemed to work when the bloating hit.

But over time, I discovered something that does help — something so simple, so soothing, and totally free:

👉 A 5-minute abdominal self-massage.

It’s become my go-to ritual anytime my belly feels uncomfortable, distended, or heavy. And today, I want to walk you through exactly how I do it — and why it helps.

How I Discovered This 5-Minute Bloating Relief Ritual

Just a few weeks ago, I was deep in a bad flare-up. I was bloated every single night — like clockwork. No matter what I ate or how careful I was, by the end of the day my belly would swell up to the point where I looked six months pregnant.

It wasn’t just uncomfortable — it hurt. I didn’t want to wear pants. I didn’t want to leave the house. I felt frustrated, puffy, and completely stuck in a body that didn’t feel like mine.

Out of pure desperation, I started searching everywhere for relief — and that’s when I stumbled across a video on TikTok. Someone was demonstrating this thing called abdominal massage for bloating, and I remember thinking, “It can’t hurt to try.”

That night, I gave it a shot — and honestly? I felt a difference almost immediately. It wasn’t a miracle fix, but it softened the tightness. It calmed my body down. And most importantly, it gave me a sense of control back — like I had something I could do when the bloat hit.

Exactly How I Do It (And What Makes It More Effective)

Now, whenever that familiar heaviness and pressure creeps in, I stop and make space for this little ritual. It’s quick, it’s easy, and it honestly makes me feel like I’m caring for my body instead of fighting it.

Here’s exactly how I do it:

1. I lie down somewhere comfortable — usually on my bed or the couch, wherever I can relax and breathe deeply.

2. I take a small amount of coconut oil, body oil, or even lotion and rub it between my hands to warm it up. You don’t need anything fancy — just something that lets your hands glide smoothly over your belly.

3. I begin moving my hands in gentle, clockwise circles over my lower belly — around where the bloating feels the worst.

4. I keep the pressure light to medium — enough to feel it, but never enough to hurt. It should feel soothing, not like you're digging in.

5. As I massage, I take deep, slow breaths, trying to calm my nervous system while I work.

6. When I’m done, I lay back with a heating pad over my belly — sometimes for 10–20 minutes. This part really helps seal in the relief.

   
   

If I’m not feeling as much of a shift as I hoped for after the first round, I’ll sometimes do the massage a second time. And more often than not, that’s when the tight, swollen feeling starts to melt away.

What Else Helps When Bloating Hits

The abdominal massage has definitely become my go-to tool, but I’ve also picked up a handful of other habits that make a real difference — especially during flare-ups.

These are the things that help me feel lighter, calmer, and more in control when my body feels off:

• HUM Flatter Me Extra Strength-before eating, I’ve noticed a big shift since adding this to my routine. It’s a digestive enzyme that helps break down food more efficiently, so I feel less bloated after meals — especially bigger ones.

• Warm water with lemon first thing in the morning. This simple habit helps wake up my digestion gently and sets the tone for a better day overall.

• Herbal teas like ginger or peppermint-If I’m bloated in the evening, a warm cup of ginger tea is one of the most comforting things. Dandelion root tea is another option I’ll reach for when I want to support detox and digestion.

• Avoiding alcohol, processed foods, and heavy snacks-These are some of my biggest triggers. When I’m in a flare, I do my best to eat whole, anti-inflammatory meals and stay away from sugar, fried foods, and anything too processed.

• Wearing loose, non-restrictive clothing-If I can get away with not wearing pants — I do. The last thing I want when I’m bloated is anything tight pressing into my belly. Loose dresses, stretchy waistbands, and comfy clothes are key.

• Lowering my stress (as much as I can) Meditation, journaling, and getting outside in nature — even for 10 minutes — helps me feel grounded again.

• Gentle movement-Sometimes, just going for a slow walk helps more than anything. Nothing fast or sweaty — just moving my body enough to get things flowing and reconnect with myself. Even walking around the house or down the block can make a difference.

  
  

Common Bloat Triggers I’ve Learned to Watch Out For

The thing about endo bloating is that it doesn’t always play by the rules. Some days I can eat clean, rest, and still end up swollen. Other times, I can pinpoint exactly what triggered it. Here are some of the biggest bloating culprits I’ve noticed in my own body:

• Hormonal shifts-Bloating tends to hit me the hardest around ovulation and right before my period. Even if I’m eating perfectly, my belly gets heavier and more inflamed during those windows.

• Stress (big time)-I can almost guarantee a flare if I’ve had a few anxious or emotionally draining days. Stress really messes with digestion and inflammation, and for me, it shows up in my stomach first.

• Alcohol and junk food-It’s not just about calories or sugar — these things seem to send my system into overdrive. Even a small amount of processed food, fast food, or too much wine leaves me bloated and foggy.

  
  

And while I don’t always catch every trigger in time, knowing what to look out for helps me be a little more gentle with myself when it happens.

A Small Ritual That Makes a Big Difference

Endometriosis bloating can feel defeating. It’s not just physical — it’s emotional. Some days, it steals your confidence, your energy, and your sense of comfort in your own skin.

But this little ritual — just five minutes of slowing down, rubbing oil into my belly, breathing deeply — reminds me that I can support my body. That I don’t have to just wait and suffer.

It doesn’t fix everything. But it helps.

And when you live with something as unpredictable as endo, having something that helps is everything.

So, if you’re dealing with endo belly or that awful pressure and tightness, I hope you’ll try this. Not perfectly. Not like a chore. Just… gently. When you need it.

Let it be your way of saying: "I hear you, body. I’ve got you.”

You deserve relief — even if it’s small, even if it’s quiet. And sometimes, those small things are exactly what we need the most.