How to Heal Incontinence Naturally

A Holistic Guide to Bladder Control & Pelvic Floor Healing (Without Pads or Surgery)

If you’re here, chances are something familiar has happened.

You laughed.
You sneezed.
You jumped…
And suddenly — oops — a little urine escaped.

If that moment came with embarrassment, frustration, or a quiet sense of ‘Is this just my life now?’ — please know this first:

You are not broken.
And incontinence is not something you have to live with.

Welcome, beautiful.
You’re in the right place.

Understanding Incontinence

Incontinence is the involuntary leakage of urine.
It’s common — but it is not normal.

And most importantly:
It is healable naturally.

While many women are told to “just do Kegels” or “wear a liner,” incontinence is actually a sign that something deeper in the pelvic system needs support, coordination, and care.

The Two Most Common Types of Incontinence

1. Stress Incontinence

This occurs when pressure is placed on the pelvic floor, such as when you:

  • Cough
  • Sneeze
  • Laugh
  • Run
  • Jump

Leakage happens because the pelvic floor muscles are not responding correctly — often due to weakness, poor coordination, or loss of fascial support.

2. Urge Incontinence

This is the sudden, intense urge to urinate — often with very little warning.

It’s commonly caused by the bladder muscle (the detrusor) contracting at the wrong time. Over time, many women respond by gripping or clenching the pelvic floor, which can create a tight but weak pelvic floor — worsening symptoms.

Many women experience both types at once, especially if they’ve been doing excessive or incorrect Kegels.

Who Experiences Incontinence?

You are far from alone.

At least 60% of women experience incontinence after childbirth.
Many cases go unreported.
It affects women in their 20s, 30s, 40s, 50s and beyond.

Triggers commonly include:

  • Pregnancy and birth
  • Menopause
  • Trauma
  • Chronic stress
  • Long-term pelvic and lifestyle habits

The Root Causes of Incontinence

Incontinence is not the problem — it is a symptom.

1. Early Conditioning

From nappies to potty training to “hold it until we get there,” many of us learn early to disconnect from our bladder signals. This conditioning can linger subconsciously for decades.

2. Birth & Hormonal Change

Pregnancy, birth, and menopause all change the pelvic structures. Without conscious retraining, leakage can occur — even years later.

3. Habitual Patterns

  • Poor posture
  • Hovering over the toilet
  • Straining (often due to constipation)
  • Holding too long
  • Tight clothing

All interfere with natural bladder function.

4. Emotional & Nervous System Holding

The pelvis is deeply emotional.

Unprocessed fear, shame, grief, or trauma often show up as tension or holding in the pelvic floor — disrupting healthy bladder response.

Why Kegels Alone Often Don’t Work

Kegels are not inherently bad — but they are incomplete.

Problems include:

  • Incorrect technique
  • Strengthening without releasing
  • Over-tightening already tense muscles
  • Isolating one layer instead of the whole pelvic system

The pelvic floor needs:

  • Strength AND softness
  • Coordination, not gripping
  • Integration with breath, posture, and the nervous system

‘I’ve been using the Jade Egg, as part of my Yoga for the Vagina practice,  for six months and let’s just say the practice has reawakened me in ways I didn’t think possible. Light bladder leakage problems have resolved and I have become very juicy when it matters most!’
– Anna, 63-years-old, Australia.

How to Heal Incontinence Naturally

Healing requires a whole-body approach.

1. Posture & Alignment

Correct pelvic alignment allows your organs to rest naturally — without downward pressure.

Simple cues:

  • Neutral pelvis
  • Weight grounded evenly
  • Crown drawing up, sit bones drawing down, creating space in the pelvis

I explore these elements and take you through a guided practice of healthy posture on my podcast. It’s Episode 69: The Posture Shift Every Woman Needs to Ease Back Pain & Enjoy Pelvic Harmony.

2. Healthy Bathroom Habits

  • Fully relax when urinating, and don’t push it out
  • Never hover
  • Avoid stopping mid-stream
  • Use a stool to elevate feet if needed

3. Release Trauma & Conditioning

Gentle journaling, somatic awareness, breath, and hands-on pelvic connection can begin to unwind long-held tension patterns. This allows you to get to the root of the problem and heal incontinence naturally.

You can learn how to journal on my podcast.
Have a listen to Episode 20: Journaling. The Cheapest Therapy Around.

4. Internal Pelvic Floor Re-Education

The pelvic floor must learn to:

  • Contract
  • Release
  • Respond automatically (without you needing to think about it)

This is not one muscle — it’s a system.

Yoga for the Vagina: A Proven Approach

This is exactly what we teach inside Yoga for the Vagina.

With regular practice:

Many women see improvement in 2–3 weeks.
Most are free from incontinence within a few months.

Inside the program, you learn:

  • How to strengthen and release all layers of the pelvic floor
  • How posture affects bladder control
  • Healthy toilet habits
  • Breath-pelvis coordination
  • Emotional release practices

This is not just exercise.
It’s retraining your body and brain to function naturally again.
And learning how to come into communication with your body, so  you can listen to what needs to be released, what needs to be heard, and what needs to be allowed in.

The Emotional Piece (Always)

Your bladder reflects your relationship with control, safety, and trust.

As emotional holding softens, physical holding follows.

Healing happens when the body feels safe enough to let go.

Why Healing Is Possible

Incontinence is not inevitable.
It is not ‘just part of being a woman’.

It is a message — and messages can be listened to.

When you restore alignment, coordination, awareness, and emotional ease, the body responds quickly.

Resources to Support Your Healing

🧘‍♀️ Yoga for the Vagina – Online Course
A holistic, step-by-step program for restoring pelvic floor function, bladder control, and confidence. Filled with heart-opening, restorative practices that guide you into a healthy relationship with your body.

🎧 I Love Me Podcast
Recommended episodes:

Episode 26: Three Truths Women MUST Know About Their Pelvic Floor.
Episode 27: Is My Pelvic Floor Weak Or Strong? How To Tell The Difference.
Episode 20: Journaling. The Cheapest Therapy Around. 

A Final Word…

You don’t have to cross your legs in fear.
You don’t have to avoid laughter.
You don’t have to live around leakage.

Your body knows how to heal — it just needs the right conditions.

And they are absolutely within reach.

Frequently Asked Questions About Healing Incontinence Naturally

Q1: Can incontinence really be healed without surgery or medication?

Yes. Most incontinence resolves when posture, pelvic coordination, habits, and emotional holding are addressed. In Yoga for the Vagina you learn this through guided practices, PDF worksheets, audio and video tutorials, so you can heal incontinence naturally, in a way that leaves you with a much greater awareness of how the female body works.

Q2: How long does healing take?

Women who take part in my Yoga for the Vagina online program usually see improvement within weeks. Consistent practice typically resolves symptoms within a few months. A consistent practice looks like around 3 half hour practices per week. But you can certainly see results sooner, if you can dedicate more time to the practice.

Q3: Are Kegels enough?

No. Kegels alone often worsen symptoms if the pelvic floor is tight or poorly coordinated. There are many reasons for this, which I explain in depth on my blog post Kegel Exercises: Do they really work? But in a nutshell, the pelvic floor is more than just one muscle. It’s actually 16 muscles that interact with other muscle groups in the body. Unless you are working with these muscles in an integrated way, then trying to heal incontinence naturally, can be really difficult.

The other problem with Kegels is that the main focus is on contracting the pelvic floor. In order to have a well functioning pelvis floor, it needs to be able to contract, yes, but it also needs to be able to release. Otherwise you risk building pelvic tension, as opposed to tone, which leads to a weak pelvic floor. In Yoga for the Vagina there is an equal focus on strengthening and releasing for this very reason.

Q4: Does Yoga for the Vagina help urge and stress incontinence?

Yes. The program addresses both by retraining the entire pelvic system. If you come into the program overly tight in the pelvis or overly loose, you will find that the practice helps bring your pelvic muscles back to a balanced state of health, while working with the adjoining muscle groups for optimal stability and healthy functioning.

Q5: Is leakage after birth or menopause normal?

Common — yes. Normal — no. And it is very treatable. You simply need to retrain your pelvic floor to function in a balanced way again. This is what I teach in Yoga for the Vagina, so you can finally heal incontinence naturally.