Step-by-step (Roman Urdu, daily schedule + exercises)
Record 3 days:
Pee-log (time + amount + urgency 1-10) + sleep hours + panic episodes.
(Yeh baseline measure karega.)
Doctor Check (Recommended):
Basic urine test (urinalysis) to rule out infection, and blood sugar.
(Agar test abnormal ho to plan adjust karenge.)
Maqsad: body ko "safe" signal dena — panic/freeze kam karna — bladder alerts reduce karna.
Technique (long-exhale): 4 sec inhale (naak), 8 sec slow exhale (mounh se ya naak). Do 10 rounds (2–3 min).
Kyoon: slow exhale vagus stimulate karta hai — calm mode laata hai.
Step: Deep inhale — exhale karte hue socho pelvic area "go soft". Har exhale pe relax karne ki practice. 3 sets × 1–2 min.
Goal: pelvic floor ko "relax" re-program karna (tightness → urgency).
Lower abdomen pe hot water bottle 5–7 min ya warm foot soak 5–10 min before bed.
Reduce liquid 1–2 hours before bed. Start timed voiding (gradually increase interval: 45 min → 1 hour → 1.5 hour).
🎯 Week-1 Target: Urgency 15–30% kam, raat ka interruption thoda kam, panic spikes thoda kam.
Maqsad: freeze break karna, autonomic balance change karna, arousal system ko "on" karna.
Brisk walk 10 min ya joint mobility routine. Exercise increases dopamine / energy.
5–10 min practice of slow interoceptive focus (toes → pelvis → chest); combine with long exhale. Makes arousal circuit safer.
🎯 Week-5 Target: Freeze bouts reduce 40–60%, arousal faster when relaxed, urgency further reduce.
Maqsad: nervous system ka naya default banana, sexual sustain training.
Practice: Say "no" to one small ask daily; set a boundary. Reduces baseline sympathetic tone.
🎯 Week-8 Expected: 60–80% functional improvement — erections sustain longer, urgency much less, freeze rare.