Learn to control your sphincters

The main elements in the process or urination are the sphincters, the bladder and the urethra. The bladder is enclosed in a muscle called the detrusor which is divided into two parts – the dome around the bladder and an area around the bladder neck (the internal sphincter). This is normally subconsciously controlled. Lower down, an external sphincter surrounds the urethra. This sphincter is normally consciously controlled.

As your bladder fills, the dome around the bladder relaxes and both of the sphincters contract. As you urinate, both the sphincters relax and the dome around the bladder contracts so that the urine is forced out with minimal resistance.

The external muscle can be controlled consciously. However even muscles consciously controlled can seize up, particularly when we are anxious or stressed. If you could get this sphincter back under control, you may be able to learn to urinate more freely.

One method we can use is to focus on the muscle. Ensure that you are in a quiet place where you feel relaxed and comfortable.
Contract the sphincter muscle as strongly as you can so that you are aware of it’s position.
Relax the muscle.
Now to try and relax the sphincter more. Focus on the muscle and focus on relaxing. You should find that you are able to relax the muscle more than you expected to.
Repeat this exercise a few times a day and try to get the muscle as much under control as you can.
After a few days, try to imagine a situation where you do not feel comfortable. Now try to relax your sphincter muscle.

When you try this technique in a real situation, if the flow does not start, try to push a little bit with the muscles of the abdomen. If your sphincter is totally relaxed, the flow of urine should start. If you still have problems, relax, and continue to practice the exercise a little while longer before employing it in a ‘real life’ situation again.