Gentle release

1. Settle. Support your head and knees, or lie comfortably on your side with a pillow between your knees. Let your jaw, shoulders, belly, buttocks, and inner thighs release their effort.
2. Breathe. Allow gentle movement in your lower ribs and belly without deliberately pushing your belly out. Let air leave without squeezing or holding your breath.
3. Soften. On an easy in-breath, imagine the area around your urethra and back passage releasing its grip. No pushing down. On the out-breath, allow natural recoil without adding a clench. There is no need to hold anything open.
4. Rest. Return to ordinary breathing. Let go of trying to make something happen. Notice comfort, without testing your control or measuring success by urine flow.

If urine flows into your diaper, let it happen without pushing or deliberately stopping and restarting the stream. If nothing flows, do not work harder or prolong the session.

This practices easing pelvic muscle tension. The internal urinary sphincter/bladder neck is not under direct voluntary control, and neurological dyssynergia may persist despite relaxation. The guide cannot determine whether the bladder emptied or whether its pressures are safe. Leakage and pain relief cannot confirm either.

Stop for increasing pain, pressure, spasms, dizziness, or uncomfortable breathing. Return to normal breathing and follow your established bladder care plan. Do not delay scheduled emptying or catheterization to finish the timer, deliberately fill your bladder, bear down, or press on your lower belly.

Sudden inability to urinate or severe new/worsening lower-abdominal pain/fullness needs urgent care. Fever or chills with flank/back pain also needs prompt medical assessment.

Keep your usual fluid intake, bladder-management schedule, and medical follow-up. Share these cues with your pelvic floor therapist or neuro-urologist. They can check your muscle response, use biofeedback if appropriate, and assess residual urine if emptying seems to change.

Open this HTML file in a browser. Everything needed for the guide, including both narration voices, is contained in the file. No account, connection, or installation is needed. Keep a copy anywhere convenient.

Use “Listen to the voice” to choose your preferred narration before starting. The voice guides the practice stages; the optional breathing circle is a visual rhythm. Spoken guidance does not count every breath.

“Focus view” clears the settings while keeping the guide and stop controls visible. The guide pauses if you switch away from it or your screen locks. Return and press Continue when comfortable. Screen-awake support depends on your browser.

Space pauses or continues when you are not using a form control. Escape stops the practice. Your settings are saved only in this browser where storage is available. Your comfort responses are not saved.

Narration is synthesized: Kokoro Heart and the installed Apple natural voice. Typography: Figtree and Literata, distributed under the SIL Open Font License. Audio was prepared locally from the fixed guide script.