🤰 Prenatal Blog: Leaking in Pregnancy — You’re Not Alone

Leaking when you sneeze, laugh, or cough during pregnancy is so common that many women are told it’s just part of the process. But while common, it isn’t something you simply have to put up with.

Your pelvic floor is a dynamic system of muscles and connective tissue designed to support and respond. It should contract, relax, and lengthen in coordination with your breath. If it’s always tight or not functioning in sync, symptoms like leaking can show up — especially as your growing baby increases pressure in your abdomen.

One of my members shared her experience:

“I started at 33 weeks pregnant with bad hip pain and leaking every time I coughed or sneezed! Since the first session where we focussed on relaxing & lengthening the pelvic floor, I do a session most nights before bed and I've had no hip pain since. I have also stopped leaking when I sneeze or cough, even now at 38 weeks pregnant! Thanks so much again for teaching me such simple movements and breathwork that have made a world of difference.”

This is exactly why focusing on function — not just strength — makes such a difference. A functional pelvic floor knows when to contract, but also when to soften and lengthen. And when paired with correct breathing patterns, it becomes more responsive and resilient.

Try this (Prenatal):

Spend a few minutes each day lying on your side, one hand on your belly and one on your ribs. Inhale slowly, feeling your ribcage widen and pelvic floor gently lengthen. As you exhale, let everything soften rather than forcefully pulling up. Over time, this connection between breath and pelvic floor helps reduce tension, improves function, and supports you through birth prep.

Remember: no movement is ever “bad.” What feels difficult now might feel easier with the right support, and you don’t have to struggle alone.

💛 If you’re experiencing leaking right now, please know it’s not your fault — and with the right support, things can change.

Love,
Meghan x