4 Urge Suppression Techniques

A few days ago, I talked about some “urge suppression techniques” Here are my favorite:

#1

Slow it down. Don’t run to the bathroom! If you feel like you MUST go, take a beat. Give yourself a second. Tell your body and bladder that you’re in control. Then, slowly and calmly walk to the bathroom.

#2

Deep breathe. This is kind of an addition to that last one and you can do it at the same time. Breathe in through the nose and out through the mouth. Slowly. This will help calm your nervous system and move you out of the ramped up, anxious, sympathetic nervous system- that Must. Pee. Now!, into the calmer, “rest and digest”, parasympathetic system which will help you calmly continue to the bathroom.

#3

“quick flicks”! Now this is not a strengthening kegel but may seem similar. This is a quick squeeze and relax of the pelvic floor muscles (squeeze- let go- squeeze- let go and stop). I typically suggest doing this 5-10x. Here’s a video about the muscles of the bladder and pelvic floor and their role in emptying.

#4

Lastly, toes curls and heel lifts! These are two exercises that stimulate the tibial nerve which shares the same nerve roots as the bladder nerves. By stimulating that nerve, you confuse the brain and it focuses more on the feet than the urge to pee. Ta-da!

Any questions?