Article in English: Breathe in slowly and deeply for about 4 seconds, then exhale slowly for another 4 seconds. As you do this, concentrate on how your sphincter muscles feel. As you feel the other muscles in your body relax, allow your sphincter to relax as well.  Repeat this process as many times as necessary in order to get your muscles to relax. Aim to do this at least 15 times, but there are no downsides to doing deep breathing for longer than this! To locate your sphincter muscles, pretend you're trying to prevent yourself from passing wind or trying to hold in a bowel movement. When you do this, you should feel your sphincter muscles around your anus tighten. You may find it easier to concentrate on your sphincter muscles by consciously tightening and relaxing your sphincter a few times before you begin your deep breathing. In a seated position, close your eyes and take slow, deep breaths through your nose. Focus on your breathing in order to clear your mind and allow the muscles in your body to relax. Typically, your sphincter muscles will also relax as a result of this meditative practice.  For best results, meditate in a quiet, distraction-free environment. This will make it easier for you to clear your mind and expel the tension in your body. Don't be discouraged if meditation doesn't work the first time you try it. You may need to practice it a few times. Lie down and apply light pressure with the tips of your fingers on your stomach just below your ribs. Use a stroking motion or small circles down the left side of your abdomen to your hips. Then use your right hand to massage across the bottom of your ribs to the left side of your body before going down your side again. Finally, start at your bottom right side near your hip and massage up toward your ribs. Repeat the other strokes to finish the massage. Repeat the massage as many times as you need until you feel comfortable. If you're trying to make a bowel movement, it will be easier for your sphincter muscles to relax if your pelvic muscles are also relaxed. To do...

Summary in Indonesian:
Bernapaslah dalam-dalam Lakukan meditasi untuk mengatasi stres agar otot tidak kaku. Pijatlah perut dengan jemari tangan. Sanggalah telapak kaki saat duduk guna merilekskan otot pelvis. Gunakan jari tangan untuk merilekskan otot sfingter anus sebagai opsi terakhir.