Urge Suppression: You’re in Charge, Not Your Bladder

Bladder urgency can feel overwhelming, especially if it leads to leaks before reaching the toilet. Many people assume that when the bladder signals the need to go, it must be emptied immediately—but this isn’t always the case.

The bladder is controlled by a complex system of reflexes, nerves, and brain signals, meaning it’s possible to train it to hold on longer and reduce urgency over time. This process is called bladder retraining, and a key part is learning urge suppression techniques—which are practical strategies that can calm the bladder, and improve bladder control.

By using these techniques consistently, it’s possible to increase the time between toilet trips, reduce leaks, and regain confidence in bladder control.

Bladder Retraining: How Does It Work?

Bladder retraining is a gradual process that helps reset the bladder’s sensitivity.

If you currently go to the toilet every hour, the goal might be to stretch that to an hour and 15 minutes.

Once this feels manageable, the time can be gradually increased to aim for 2-3 hours between toilet trips (a normal, healthy frequency).

Urge suppression techniques play a key part in bladder retraining - calming urgency signals, giving the bladder time to settle so trips to the toilet happen in a controlled, stress-free way.

Urge Suppression Techniques: How to Calm the Bladder

The bladder is highly responsive to nervous system signals, meaning it can be influenced by breathing, movement, pressure, and distraction techniques. These urge suppression strategies can reduce the sensation of needing to urinate, allowing more time to reach the toilet without rushing. Once your master this it will all started to happen automatically leaving you to focus on enjoying and juggling your day and no worrying about finding the next toilet

• 1) Pause & Check In: Do I Really Need to Go?

Before rushing to the toilet, take a moment to pause and assess the urge. The bladder doesn’t always signal urgency because it’s full—sometimes, it’s just a reflex rather than a real need to empty.

Ask yourself:

• When did I last go?

• Is my bladder genuinely full, or is this just an urge sensation?

• Can I wait a little longer without discomfort?

Instead of reacting immediately:

✔ Stop and take a deep breath.

✔ Sit down if possible.

✔ Relax the body, especially the stomach.

✔ Focus on slow, steady breathing to help the bladder settle.

Rushing can actually increase urgency, triggering stronger bladder contractions. Slowing down allows the bladder to relax, giving more control over the situation.

2) Sit Down & Apply Gentle Pressure

When a sudden urge strikes, sitting down can help reduce bladder contractions and ease the feeling of urgency. Adding gentle pressure to the perineum (the area between the vagina and anus) can provide extra relief and signal the bladder to calm down.

Ways to apply gentle pressure:

✔ Sit down on a firm surface (e.g. the edge of a chair or a table corner).

✔ Use a hand to press upwards on the perineum through clothing.

✔ Sit on the heel of the foot for light compression.

✔ If standing, cross the legs and squeeze the thighs together for subtle pressure.

✔ Shift onto the arm of a sofa for firmer support

Applying gentle perineal pressure helps interrupt urgency signals, giving more time to reach the toilet calmly and in control.

3) Breathe to Calm Your Bladder

The bladder is sensitive to stress hormones—when the body enters a fight-or-flight state, urgency can feel more intense. Controlled breathing can help reduce stress signals and allow the bladder to settle.

Try these breathing techniques:

✔ Gentle Belly Breaths – Place one hand on the stomach and breathe deeply, letting the belly rise and fall slowly.

✔ 4-4-8 Breathing – Inhale for 4 seconds, hold for 4 seconds, and exhale slowly for 8 seconds.

✔ Extended Exhales – Make your exhale longer than your inhale (e.g., breathe in for 4 seconds and out for 6-8 seconds) to activate the relaxation response.

Taking a moment to breathe and reset can help stop urgency from escalating, giving more time to respond calmly rather than reacting immediately.

4) Distract Your Mind & Shift Your Focus

The brain and bladder are closely linked, meaning shifting attention away from urgency can help suppress the urge to go.

Ways to distract yourself from urgency:

✔ Engage your brain in a task – spell a random word backwards, plan your dinner, recite your phone number.

✔ Use your phone – Scroll social media, read a message, or check an email.

✔ Think ahead – Plan what you’ll do after your trip to the toilet.

✔ Get up and do something – If the urge passes, use the moment to stand up and complete a small task (e.g. tidying up, making a cup of tea).

Try adding movement to distract the bladder while stimulating the tibial nerve—a nerve in the lower leg that is connected to bladder function. Activating it can calm detrusor muscle spasms and reduce urgency sensations.

✔ Wriggle your toes inside your shoes.

✔ Curl your toes while sitting or standing.

✔ Lift your heels up and down (heel raises).

✔ Tense and release your calf muscles while sitting or standing.

If standing up triggers the urge again, sit back down and restart the previous steps—relax, apply gentle pressure, and breathe.

When to Seek Professional Advice

Urge suppression techniques can significantly improve bladder control, but it’s important to seek medical advice if:

🚩 Urgency is sudden, severe, or worsening

🚩 There is pain, blood in the urine, or frequent UTIs

🚩 Bladder leaks are frequent and do not improve

🚩 Symptoms are impacting daily life

A pelvic health physiotherapist or GP can assess symptoms, rule out underlying conditions, and provide additional treatment options if needed.

Final Thoughts

Bladder urgency doesn’t have to take over daily life. By consistently using urge suppression techniques, it’s possible to:

✔ Go to the toilet less frequently

✔ Avoid rushing and panicking

✔ Reduce leaks and improve confidence

Just like strengthening any habit or muscle, bladder retraining takes time, but small, consistent changes can lead to lasting improvements.

For personalised advice, seek guidance from a pelvic health physiotherapist or healthcare professional who can tailor strategies to your needs.