Leaking When You Cough, Sneeze or Jump? This Is Your Body Asking for Support
Have you ever crossed your legs when you laugh…
or avoided jumping, running, or even sneezing too hard-
just in case?
If you’ve ever worried about leaking, you are not alone.
But here’s something I want you to hear clearly:
Just because it’s common… doesn’t mean it’s normal.
And it definitely doesn’t mean it’s something you have to live with.
It’s Not a Failure - It’s a Disconnection
Bladder leaking - whether it’s a small dribble when you cough or a bigger fear when you run - is often a sign of something deeper.
Not weakness.
Not damage.
But disconnection.
Your pelvic floor and deep core muscles are part of your body’s foundation. They work together to support your organs, manage pressure, and help you move with strength and confidence.
But most women were never actually taught how to feel or use these muscles properly.
So over time… we lose that connection. Whether it's from pregnancy and labour, or stress of life's demands and sitting a lot for work; the disconnect can happen easily. But the good news is, we can reconnect.
Why “Just Do Kegels” Isn’t the Full Answer
You’ve probably heard it before:
“Just do your Kegels.” (Thanks a lot, Dr. Kegel).
But here’s the missing piece:
These muscles aren’t meant to just contract.
They also need to relax, respond, and coordinate with your breath and movement.
Think about it like this:
You wouldn’t do one squat and expect strong legs for life. You don't hold your bicep in a curl all day long to achieve strong arms.
Strength - and function - comes from consistent, intentional practice of both letting go and contracting.
Your inner core (including pelvic floor) is no different.
The Mistake I See All the Time
One of the most common patterns I see as a Physiotherapist and Health Coach - especially moms - is this:
They’re so afraid of leaking…
that they hold and tense all day long.
They brace.
They grip.
They try to stay in control.
But here’s the truth:
When your pelvic floor is always “on,” it actually stops working well.
Because muscles that don’t know how to fully relax
can’t contract effectively when you need them to.
So in trying to prevent the problem…
we often make it worse.
A Simple Place to Start
If you take one thing from this, let it be this:
Your ability to let go is just as important as your ability to engage.
- Close your eyes and breathe slowly. Notice what your body is doing inside. Take inventory - are you tensing? Does it feel like you're holding your bladder (and maybe bowel too?). If you are, try to inhale and give yourself permission to let go and open. The breath will feel much deeper and fuller, if you can fully let go. Another bonus here is that this will lowers stress and cortisol levels, allowing better nervous system regulation.
- Next time you go to the bathroom, try this:
- Don’t rush
- Don’t push
- Don’t brace
Instead, let your body soften.
Let your breath drop.
Let your pelvic floor relax fully.
It may feel unfamiliar at first - but this is where reconnection begins. Learn more HERE.
This Is About More Than Leaking
Yes - this work can help you stop worrying about leaks.
But it goes deeper than that.
This is about:
- Running without fear
- Jumping, laughing, and moving freely
- Feeling confident in your body again
And long-term?
It’s about how you age.
Because constantly rushing to the bathroom…
or worrying about control…or having to wear depends...
doesn’t just affect your workouts.
It affects your independence.
Your safety.
Your quality of life.
Rebuilding Your Foundation (For Life)
This isn’t a quick fix.
It’s not something you do once and check off the list.
It’s something you learn, reconnect to, and practice over time - just like any other form of strength.
That’s exactly why I created my Foundational Core Reset program.
It’s a collection of simple, effective practices designed to help you:
- Reconnect with your deep core and pelvic floor
- Build strength from the inside out
- Move through your life with confidence again
And because this is a lifelong skill…
You’ll have lifetime access - so you can come back to it whenever your body needs a reset.
Ready to Start?
If this resonated with you -
if you’re tired of worrying, holding back, or feeling disconnected from your body…
This is your invitation.
Because your body isn’t broken.
It just needs to be reconnected.
With so much love and light,
Tatianna 🫶🏼
Questions? Connect anytime! I genuinely love talking about this stuff.
Tatianna Graham is an experienced Physiotherapist, Women's Health Coach and Yoga Teacher with a passion for Preventative Health and helping women thrive into their 40s and beyond through mindfulness, movement and deep connection to self. She is the founder of The Move With Ease Method; join her community by sending her an email [email protected].
