Tips To Calm Your Bladder

Struggling with bladder urgency or frequency can be frustrating, but there are several strategies you can use to calm your bladder and regain control. Here are five effective methods:

🙌Deep Breathing: Practice deep breathing exercises to help relax your pelvic floor muscles and reduce the urge to urinate. Focus on slow, deep breaths to activate your body’s relaxation response.

🙌Bladder Training: Gradually increase the time between bathroom visits to train your bladder to hold more urine. Start by extending the intervals by 5-10 minutes and gradually work up to longer periods.

🙌Urge Suppression: When you feel the sudden urge to urinate, use techniques like crossing your legs, sitting down, or performing quick pelvic floor contractions (quick flicks) to suppress the urge until it passes.

🙌Avoiding Irritants: Identify and reduce your intake of bladder irritants such as caffeine, alcohol, spicy foods, and acidic fruits. These can trigger bladder symptoms and increase urgency.

🙌Pelvic Floor Physical Therapy: Consult a pelvic floor physical therapist to strengthen and relax your pelvic floor muscles. They can provide personalized exercises and strategies to improve bladder control and reduce symptoms.

By incorporating these practices into your daily routine, you can significantly improve your bladder control and reduce the frequency and urgency of urination.