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A healthy bladder should comfortably fill and empty every three hours during the day. It should also be able to sustain periods of six to eight hours during the night. If those durations sound impossibly long to you, never fear. Many people feel the need to urinate more frequently, and García says that bladder “re-education” is often a key part of both pelvic floor physiotherapy and gynecology.” To re-educate your own bladder, “start with going every two hours, and gradually increase the interval,” recommends Dr. Monica Saliu of Tribeca Physical Therapy and Lubify. “Go at your scheduled time even if you don’t feel a strong urge to teach your bladder what ‘full’ really means. Consistency is your superpower.” Having a healthy pelvic floor is a superpower all its own—or, at the very least, will contribute to feeling what Saliu calls “control and confidence.” After all, “when your pelvic floor is strong and well-coordinated, you’re in control. No leaks, no surprises, just confidence in your body,” she says.Officials Snoopy Im Not Yelling Im A Buffalo Bills Die Hard Fan Shirt
In addition to avoiding urination out of habit—or, going “just in case”—experts recommend the following best practices when it comes to peeing. For those who are experiencing any sort of discomfort, frequent urination urgency, or other pelvic floor issue, McBride recommends pelvic floor physical therapy as a first-line treatment. “It involves exercises and techniques to improve muscle strength and endurance which can completely resolve symptoms of urinary incontinence,” she says, noting that it may take just a few sessions. “Then you can do the exercises at home,” she says. To that end, don’t underestimate the importance of Kegel exercises. “Eight contractions three times a day can significantly improve urinary leakage,” McBride says. “You can even do them in the car or while doing dishes.” Deep, diaphragmatic breathing isn’t just for stress relief, it’s also a gentle workout for your core and pelvic floor. Saliu recommends inhaling fully into your ribs and belly, allowing your pelvic floor to relax, then exhaling to feel your pelvic floor gently lift. “This conscious breath helps regulate pressure and encourages a calm bladder reflex,” says Saliu.
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