Stop the Leak: How Breathing Can Help You Stay Dry During Activity

If you’ve ever leaked a little urine while sneezing, jumping, or lifting, you’re not alone—and you’re definitely not broken. This type of leakage, known as stress urinary incontinence, is incredibly common, especially during and after pregnancy. But just because it’s common doesn’t mean it’s normal or untreatable.

In fact, one of the most powerful tools to reduce leaking might already be in your toolbox: your breath.

In this blog, we’ll break down how breathing impacts your pelvic floor and which breathing strategies you can start using today to regain control.

Why Leaking Happens During Movement

Leaking with activity happens when the pressure inside your abdomen increases (like when you cough, laugh, jump, or lift), and your pelvic floor muscles aren’t able to counteract that pressure effectively. Think of it like a pressure valve system: if the pressure builds too quickly or the support system isn’t working well, you get a release—often in the form of leakage.

This is especially common when someone is:

• Holding their breath during movement or exertion

• Bearing down instead of coordinating a lift through the pelvic floor

• Experiencing pelvic floor weakness or poor timing (muscles not activating when they should)

The fix? Learn to breathe and move in a way that manages pressure instead of fighting it.

The Core Breath: Your First Line of Defense

One of the foundational tools we teach in pelvic floor therapy is called the “core breath.” It’s a way to intentionally coordinate your breathing with your pelvic floor and deep core muscles to reduce downward pressure and support your bladder during movement.

Here’s how to do it:

1. Inhale gently through your nose, letting your belly, rib cage, and low back expand in all directions (this is your 360° diaphragmatic breath).

2. As you inhale, your pelvic floor should lengthen or relax—you might feel a subtle widening or softening.

3. Exhale through pursed lips or softly through your mouth. As you do, gently engage your pelvic floor by imagining you're lifting the area around your vagina and anus (like picking up a blueberry). If pregnant, you can also think of gently hugging your baby or drawing your lower belly inward.

4. Time this breath with movement. For example, exhale and engage as you lift your baby, push a stroller uphill, or stand up from a chair.

This strategy helps you manage intra-abdominal pressure, coordinate your core and pelvic floor muscles, and stay dry during daily tasks and workouts.

When Do I Use It?

Use this exhale-and-engage breath before and during any movement that tends to trigger leaking, such as:

• Lifting (weights, laundry baskets, car seats)

• Standing up from the floor or a chair

• Pushing a stroller

• Jumping, sneezing, coughing

• Going up stairs or hills

If you’re leaking during any of these actions, try exhaling on the effort while gently engaging your pelvic floor. Over time, this pattern can become second nature.

What to Avoid

While practicing breathing techniques, there are a few common habits you’ll want to avoid:

• Breath-holding: This increases pressure in your abdomen and pushes down on your pelvic floor.

• Forceful bracing or sucking in your abs: This can actually disrupt your core system and create more downward pressure.

• Bearing down: Straining can weaken the pelvic floor over time and increase leakage.

Instead, focus on gentle, coordinated movement—breathing, engaging, and moving in sync.

You Don’t Have to “Just Deal With It”

If you’re leaking with activity, your body is trying to tell you something—and the good news is, it’s treatable. Breath training is just one piece of a larger puzzle that includes pelvic floor strength, coordination, posture, and mobility.

At [Your Business Name], we specialize in mobile pelvic floor physical therapy, helping you retrain your body where you feel most comfortable. Whether you’re pregnant, newly postpartum, or years past your last delivery, we’re here to help you feel dry, strong, and in control again.

Have questions or want to learn more? Reach out to schedule a visit or chat with a pelvic floor therapist today.