Bladder training is a preventive method that helps you retrain your bladder to hold more urine. This is a mind-body approach that helps your brain and bladder learn to tolerate the presence of more urine before creating the urge that you have to go right away.

The steps to bladder training include:

👉Keep a diary for three to seven days about when you go to the bathroom. Write down the time, how much urine comes out, and how much fluid you drink throughout the day.

👉Count how many times a day you go and how long you go between bathroom visits. If you’re peeing less than 1 1/2 to 2 cups every time you go or are going more than every 2 hours, there’s room for improvement.

👉Try to get your bladder on a schedule. Commit to going once in the morning when you wake up and give yourself enough time to fully empty your bladder. After this, try to go every two to three hours.

👉Give yourself time when you go and try to get in a comfortable position. For example, hovering over the toilet seat to avoid touching it can create extra pressure on the bladder that keeps it from emptying fully.

👉Avoid going out of convenience, such as when you see a bathroom. These quick, seemingly harmless trips may be ineffectively telling your bladder you need to urinate more often.

👉Practice pelvic floor exercises like Kegel exercises throughout your day. This involves focusing on the muscles you use to stop your urine flow and contracting them for 5 to 10 seconds. Perform five repetitions. Kegels can strengthen your pelvic floor to help you hold urine longer.

👉When the urge to go between your bathroom intervals hits, try to sit for a few minutes. Take some deep breaths and focus on something other than your bladder.

👉Make it your goal to reach at least five minutes of waiting. Over time, you can extend this to 10 or even 20 minutes.

Sources - healthline.com