怎么在不能上厕所时憋住尿

憋尿是个既艰辛又痛苦的过程，有的时候没有合适的时间、地点、机会和私人空间如厕的话，你可以试试一些憋尿小技巧。下文“憋尿”的部分讲的是紧急时刻的一些憋尿技巧。这些技巧只是一些建议，未经任何科学验证，并且可能时灵时不灵。而“提前锻炼膀胱”这一部分是有足够的科学依据的，提前操练能帮你应对之后的紧急状况。

步骤

憋尿

1. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/3\/34\/Eradicate-and-Stop-Negative-Thoughts-Step-17.jpg\/v4-460px-Eradicate-and-Stop-Negative-Thoughts-Step-17.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/3\/34\/Eradicate-and-Stop-Negative-Thoughts-Step-17.jpg\/v4-728px-Eradicate-and-Stop-Negative-Thoughts-Step-17.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 1 想象关闭尿道的过程。尿道是连通外界的大门，也是尿液排出的通道。想象自己在让其它肌肉放松的情况下，收缩尿道周围的肌肉。这些肌肉就是你尿尿中途想收住尿流而挤压的肌肉。放松骨盆和腹部，避免它们向膀胱施加额外的压力。让不必要的肌肉紧张不仅徒劳，还可能让情况更糟。
2. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/5\/5b\/Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-2.jpg\/v4-460px-Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/5\/5b\/Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-2.jpg\/v4-728px-Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 2 换个姿势。憋尿的时候你可能需要多次变换姿势。变换姿势可以适当减少膀胱压力，让憋尿更容易。请参考一下几点：
   • 不要挤压下腹部，否则会增加膀胱压力。
   • 交叉双腿站立。站立的时候交叉双腿会挤压尿道和其四周，感觉起来就像把尿道关闭了一样，有利于憋尿。
   • 坐着的时候尝试交叉或者打开双腿。变换姿势可以缓解膀胱的压力。
   • 放松但坐直。弓着背，抬高上半身，这样可以减少膀胱的压力。放松腹部，但不要伸展腹部，否则会适得其反。
   • 不要向前倾。提高前侧骨盆，或者向内收缩腹部。
3. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/e\/e8\/Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-3-Version-2.jpg\/v4-460px-Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-3-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/e\/e8\/Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-3-Version-2.jpg\/v4-728px-Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-3-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 3 想打屁的话，最好把气都排出来。肠道里堆积的气体会给膀胱施压，通过打屁的方式缓解压力可以让你更舒服，或许还能让你憋尿憋更久。
4. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/2\/2a\/Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-4.jpg\/v4-460px-Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-4.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/2\/2a\/Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-4.jpg\/v4-728px-Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 4 保暖。盖毯子、开暖气或者蜷缩身体，尽可能地给自己保暖。有一种生理现象叫冷利尿，即在急剧受冷的情况下，人会产生排尿的冲动。^[1]
5. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/1\/1d\/Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-5-Version-2.jpg\/v4-460px-Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-5-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/1\/1d\/Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-5-Version-2.jpg\/v4-728px-Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-5-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 5 避免震动或者摇晃身体。这些动作都会给膀胱施压，并让你感觉不适。
   • 如果你正坐着，请保持坐着的状态。动作过多会刺激膀胱，让你感觉不适。如果某个姿势让你觉得舒服，那就保持这个姿势，等到你感觉不适后再调整姿势。
   • 不要突然变换姿势。避免一切紧张、仓促或者突然的举动。
   • 走路或者从事其它活动时，尽量保持动作流畅、从容。
6. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/c\/cf\/Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-6.jpg\/v4-460px-Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-6.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/c\/cf\/Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-6.jpg\/v4-728px-Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-6.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 6 不要联想水、瀑布或者雨。如果你把想上厕所的事告诉了朋友，他们可能会故意描述瀑布、河流、冲水厕所等各式各样的水流，并以此为乐。冷静、沉着地回应，让他们知道这一招对你没用。如果他们没有停止的意思，淡定地离开。如果摆脱不了他们的话，不妨堵上耳朵，闭上眼睛，大声哼哼。如果你不能闭上眼睛，或者不想堵住耳朵，就尽量大声地哼哼。转身离开，让他们明白除非他们停止捉弄你，否则你不会和他们说话。
7. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/8\/86\/Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-7-Version-2.jpg\/v4-460px-Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-7-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/8\/86\/Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-7-Version-2.jpg\/v4-728px-Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-7-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 7 在你想尿尿的时候，尽量少喝东西。为了维持体内正常的水分，你可以适当饮水，但不要在不必要的时候喝水。
8. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/e\/e7\/Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-8.jpg\/v4-460px-Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-8.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/e\/e7\/Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-8.jpg\/v4-728px-Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-8.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 8 想想其它事情。过滤掉所有关于排尿、水或者厕所的念头。
   • 内心不要纠结自己是要尿尿还是憋尿。
   • 除非你找到厕所了，否则不要想着上厕所。
   • 不要刚到厕所就想着尿尿。不然还没来得及脱裤子，你可能就尿出来了。
9. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/3\/36\/Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-9.jpg\/v4-460px-Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-9.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/3\/36\/Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-9.jpg\/v4-728px-Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-9.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 9 可能的话，找个地方解决。找找厕所，没有的话，就在野外或者田地等地方解决。
10. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/0\/0f\/Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-10-Version-2.jpg\/v4-460px-Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-10-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/0\/0f\/Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-10-Version-2.jpg\/v4-728px-Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-10-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 10 不要以为只尿一点点可以缓解你的窘境。这完全没用。只尿一点点出来其实是不可能的，在你尿出一点点后，膀胱很可能就失控了，然后你就尿裤子了。
11. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/f\/fe\/Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-11.jpg\/v4-460px-Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-11.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/f\/fe\/Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-11.jpg\/v4-728px-Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-11.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 11 不要笑，也不要想任何好笑的事情。笑这个动作可能会导致肌肉收缩，从而压迫膀胱。
    • 避开那些会让你笑的朋友和环境。
12. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/9\/9d\/Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-12.jpg\/v4-460px-Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-12.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/9\/9d\/Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-12.jpg\/v4-728px-Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-12.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 12 除非你打算直接尿在水里，否则不要游泳。如果你之前游过泳，可能有过进到冷水里就突然想尿尿的经历。这个情况叫做浸泡利尿现象或者冷浸泡利尿现象。^[2]

提前锻炼膀胱

1. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/3\/39\/Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-13-Version-2.jpg\/v4-460px-Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-13-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/3\/39\/Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-13-Version-2.jpg\/v4-728px-Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-13-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 1 了解膀胱训练技巧。如果你常常找不到地方或者没有时间如厕，考虑事先锻炼自己的膀胱。这样你能憋尿憋更久，从而延长如厕的间隔时间。
2. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/6\/67\/Exercise-for-a-Flat-Stomach-Step-3-Version-2.jpg\/v4-460px-Exercise-for-a-Flat-Stomach-Step-3-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/6\/67\/Exercise-for-a-Flat-Stomach-Step-3-Version-2.jpg\/v4-728px-Exercise-for-a-Flat-Stomach-Step-3-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 2 尝试凯格尔健肌法。这个锻炼法能加强盆底肌，而且男女适用。你可能不知道盆底肌到底在哪里。凯格尔健肌法可以让你轻松锻炼到这块肌肉。首先模拟小便，然后收住尿流，而这时你收缩的肌肉就是盆底肌。^[3] 当你知道如何收缩盆底肌后，便可以随时随地进行凯格尔健肌锻炼了。
   • 你随时随地都可以运用凯格尔健肌法，比如电视节目的时间，坐着或躺着的时候，甚至连给汽车加油的时候也不例外。
   • 试着每天练习三次，每周练习三到四天左右。
3. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/7\/76\/Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-15.jpg\/v4-460px-Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-15.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/7\/76\/Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-15.jpg\/v4-728px-Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-15.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 3 延长每次排尿的间隔时间。安排并记录下自己的排尿时间。如果你每隔两小时尿一次，那么从下周起可以试试每隔两个半小时排尿一次。
4. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/9\/9c\/Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-16.jpg\/v4-460px-Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-16.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/9\/9c\/Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-16.jpg\/v4-728px-Hold-in-Pee-when-You-Can%27t-Use-the-Bathroom-Step-16.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 4 不要一有尿意就去排尿。专家们曾说如果尿意不是很强的话，可以适当憋一憋，这样可以略微伸展膀胱。^[4] 等上5到15分钟，看是否还有尿意，再决定上不上厕所。

警告

• 如果你经常尿急，甚至是尿失禁，请去看医生。药物治疗、锻炼和改变生活习惯都能增强你控制膀胱的能力。
• 憋尿可能引起回流，即尿液流回肾脏。这可能引起泌尿道感染，并且损伤肾脏。