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Paruresis Breath-Hold Technique Part 2 Of 2


Continued from Paruresis Breath Hold Technique Part 1 Of 2

Step 3. Get to 40 seconds. Keep practicing every day, as many times a day as you can. At first, practice while your bladder is empty. Eventually after a few days or weeks you will be able to hold your breath for longer. Keep practicing until you can get to 40 seconds of holding your breath at about 20% lung capacity. Pay attention to how your body relaxes. Once up to 40 seconds, practice holding your breath standing up or walking around.

Step 4. Breath-holding during urination. Now, you are ready to practice in real life. This step will depend on how bad your pees shyness is. If you feel confident enough, you can start using this technique in public right away. Others with more severe bladder shyness may need to practice at home or in front of a trusted loved one first.

Drink plenty of fluid. Wait until you have to go badly.

Take a normal breath while waiting to pee. Then exhale immediately until you have about 20% of your breath left in your lungs. Then, hold your breath. As you hold your breath, after a while you will notice the “bottom drop out.” Your muscles will relax around your bladder and sphincter and the flow should start. Most of the time, you will begin to urinate well before reaching 40 seconds. Continue to hold your breath for a few more seconds until the flow is strong. You may need to breathe and then hold your breath again if your stream stops midway.

Step 5. Keep practicing. Keep challenging yourself, try to urinate in increasingly more difficult situations. For men, you can practice the breath-hold technique in public stalls first. After you can pee with no problem in a stall, you are ready to move to the urinal. Start peeing in public every day, whether there is someone there or not. Simply use the breath-hold technique and the flow will start. Usually it happens before 40 seconds…and don’t worry, no one will notice that you holding your breath!

Sometimes you may find that your flow stops midway through, if you are still tense or if someone walks in. Don’t panic if this happens. Simply exhale and hold your breath again. After a few seconds, your stream will return.

One more trick to use. You can start holding your breath as you are walking into the bathroom. You don’t need to wait until you get to the urinal. By the time you actually get to the urinal you will be ready to go. If you have to go bad, sometimes you won’t have to wait at all.

Overcoming Bashful Bladder Syndrome & Anxiety

Even after learning the techniques, I still have some anxiety when it came to peeing in public. I was still struggling a bit, which is why I bought the Paruresis Treatment System to supplement the breath-hold technique. Now, my anxiety is almost gone and I can urinate anywhere I want.

The funny thing is now I notice other guys who can’t pee in public! I want to tell them:

“Hey, I feel your pain, and I know how you can fix it!

Read More: My Thoughts On Curing Shy Bladder


photo credit: TerryJohnston via photopin cc

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Paruresis Breath-Hold Technique Part 1 Of 2


It took many hours of research for me to find the paruresis breath-hold technique. It seemed so simple that I didn’t believe it when I found it. The most “difficult” part of the technique is just learning a few steps that any healthy normal adult can learn to master in just a week or two.

Now, the breath-hold technique alone may not work for everyone. If you have severe paruresis, like I did, you might need additional help. But the breath-hold technique, along with a program like the Bashful Bladder System, can cure shy bladder.

If you are like me, you might have thought that the solution to paruresis can only be found after long hours of therapy or training. But in reality, the cure is simple and take only a few weeks to master.

The Paruresis Breath-Hold Technique

The breath-hold technique is simple. It comes down to this: you must learn to hold your breath for 40 seconds. That’s it. If you can hold your breath for this long, then this technique will help you be able to urinate anywhere. However there are some steps you have to take in order to make the jump from holding your breath to peeing in public.

There aren’t any shortcuts here. You have to be willing to put in a little bit of work to get to where you need to be. However, the nice thing is the work is minimal. As long as you can keep this up for about a week or two and stay consistent you’ll get to where you need to be…. paruresis free. You will be happy with the results. You can learn more and get rid of your bladder shyness by getting yourself the Paruresis Treatment System, just click on one of the many links located throughout the site and on this page.

Why Does It Work?

This technique serves to relax your body with a build up of carbon dioxide in your blood from holding your breath. Don’t worry, it isn’t dangerous, no more dangerous than holding your breath for as long as you could underwater when you were a kid.

The carbon dioxide build up relaxes the muscles to the point that you can pee anywhere. Again, the science behind why it works is less important than knowing how to use the techniques. Think of it like driving a car, you don’t need to know how an engine works in order to learn how to drive to the ball game.

Let’s Get Started!

Now let’s go through the step-by-step guide. Depending on your level of shy bladder severity this could take anywhere from 1 to 2 weeks to get down.

Step 1. Consult with your doctor. This is extremely important. Please consult with your doctor and let him or her know what the problem is. Paruresis may be the underlying symptom of a more serious medical condition. Make sure that you are physically able and healthy enough to undertake the shy bladder cure training program.

Step 2. Learn to hold your breath. Once you have gotten the go ahead from your doctor, you are ready to move on the next step. It’s very simple. You must practice holding your breath. This step will take the longest, but it is the most important step. It may take you some time to learn to hold your breath comfortably without feeling like you will pass out.

I personally began practicing the breath holding while I was lying down on my back in bed. Once I felt comfortable enough, I moved to practicing while sitting down in a chair. The more you practice, the more quickly you will progress. I personally practiced while I was at work, sitting in my office chair. The nice thing about the exercises is that you can do them anywhere. And no one knows you are holding your breath! Make it into a game, how long can you hold your breath.

Then, I began practicing the breath hold while standing up.For the next week or so you will need to learn to hold your breath. You can do this anywhere, sitting down in your office, or watching TV. At first, start holding your breath for 5 seconds at a time.

Then, try holding it for 10 seconds. Then, 15, 20, until you can hold you breath for 40 seconds. This could take you a few days. Once you can hold your breath for 40 seconds without struggling, you’re ready for the next step…

Continued: Paruresis Breath-Hold Technique Part 2 Of 2

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