Article in English: You should always try to listen to your body and respond to it. That means don't delay when you need to go, and don't try to hold it in. You may be constipated because you have been withholding when you need to go. In this case, faeces can condense, making the stool harder to pass.  People who are traveling or experiencing a change in routine can become constipated. Add in yogurt or prunes and try to stay near a toilet. Ask for an aisle seat on a plane or stop frequently on a road trip. Having an environment where you can relax can help you poop more easily and not rush or force it. Close the door and make sure your family knows it is not okay to enter if the door is shut. Don't let people pressure you or make a fuss of it. Never get stressed out as this may slow the process down. Try placing your feet on a low stool when you are using the toilet. This can elevate your knees above your hips, and potentially make passing stools easier. Try to relax when you are sat on the toilet, and breathe steadily. Don't hold your breath and don't take a deep breath in at the start. One toilet technique is to imagine that your back passage is an elevator. Gently try to push down to the ground floor, and then the basement, until it is down as far as it can go.  Relax for a second, but do not let the elevator rise back up. Widen your waist and push back and down. Don't strain yourself, but try to maintain the pressure.

Summary in Vietnamese:
Lắng nghe cơ thể. Đảm bảo phòng vệ sinh ở nhà phải là môi trường thư giãn. Thả lỏng khi ngồi trên bồn cầu.