How to carry out Bladder Training

Bladder training can help manage or even reverse urinary incontinence. The main goal is to gain more control over urination. This can be done by increasing the amount of time between every urination and the amount of fluids your bladder can hold. Bladder training also reduces urine leakage and the sense of urgency associated with urinary incontinence.

How to carry out bladder training

Schedule bathroom visits:

  1. Determine how often you visit the bathroom in a day.
  2. Then add about 10-15 minutes to that time.
  3. Steadily, increase the amount of time between each bathroom visit.

For instance, if you visit the bathroom every 30 minutes, schedule bathroom breaks at every 45 minutes.


Delay urination:

  1. When you feel the urge to urinate, concentrate on suppressing it for a few minutes.
  2. Gradually increase the amount of time by 10-15 minutes, until you can last for at least two to three hours without a bathroom break.
  3. When you feel a strong urge to urinate, try distracting yourself or practice deep breathing.
  4. When you cannot hold the urge any longer, use the bathroom.


To increase your chances of success with bladder training, try these tips:

  • Limit caffeinated drinks such as coffee, tea, or soda..
  • Limit the amount of fluids before bedtime..
  • Visit the bathroom before you go to bed at night, and as soon as you get up in the morning.


See also PDF on “Pelvic Floor Exercises”.