How to stop incontinence when giggling?

Ever laughed so hard that you accidentally leaked a little? That’s giggle incontinence—yes, it’s a real thing! This condition is distinct because it is characterized by bladder emptying when you laugh or giggle.¹

While it might seem like just a socially embarrassing mishap, it can be frustrating and impact your confidence. The good news? There are ways to manage it and still keep your sense of humor intact.

Giggle incontinence is exactly what it sounds like—an unstoppable emptying of the bladder either during or immediately after laughing or giggling.¹ It is slightly different from stress incontinence, which happens when pressure on the bladder (from laughing, sneezing, coughing, or jumping) causes a small leak.¹

If you're curious about urge incontinence, here’s a helpful resource.

There are a few different reasons for why you could experience involuntary leakage or incontinence. One cause is weakened pelvic floor muscles.² Think of these muscles like a trampoline holding everything up—when they’re strong, they keep your bladder in check. But when they weaken, even simple things like laughing or jogging can lead to leaks.

So, what weakens these muscles in the first place? Here are some common culprits:

• Pelvic Floor Disorders – If you have an issue with your pelvic floor, it can make it harder to control leaks.²
• Pregnancy & Childbirth – Carrying a baby puts pressure on your bladder. For some, childbirth can also strain and weaken the muscles that help keep urine in.²
• Menopause – As hormone levels fluctuate, the pelvic muscles can become weaker, making leaks more common.²
• Lifestyle Habits – Love your coffee or a glass of wine? Caffeine and alcohol can irritate the bladder, making leaks more likely.²

Ever wonder why something as fun as laughing can lead to something as annoying as a bladder leak? It all comes down to pressure. When you laugh, it places pressure on your bladder and if your pelvic muscles are weak, they might not be able to keep everything in place—cue the unexpected leak.²

And it’s not just laughter! Other activities can trigger leaks too, including:

• Sneezing & Coughing – Just like laughing, these sudden bursts of pressure can overwhelm weak pelvic floor muscles.²
• Jumping or Running – High-impact movements make it even harder for weak pelvic muscles to keep the bladder sealed.²
• Lifting Heavy Things – Straining your core while lifting can put extra downward force on your bladder. ²

Experiencing a little ‘oops’ moment while laughing is surprisingly common. Studies show that stress incontinence (which includes leaks from laughing, sneezing, or coughing) affects around 1 in 3 women at some point in their lives.³

While bladder leakage can happen to anyone, some groups are more likely to experience it²:

• Women – Pregnancy, childbirth, and menopause increase the risk.²
• Teenagers & Young Adults – Though less common, giggle incontinence can occur in younger women, especially those with a history of this syndrome.¹
• Older Adults – As we age, pelvic muscles naturally weaken, making leaks more likely.²

If this sounds familiar, don’t stress—you’re not alone, and there are ways to strengthen your pelvic muscles so you can laugh, sneeze, and exercise without worrying about leaks!

If bladder leaks are cramping your style, don’t worry—there are simple ways to take control. A combination of pelvic floor exercises, lifestyle changes, and bladder-friendly habits can make a big difference.

Here are some easy adjustments that can help:

Watch Your Fluid Intake

Avoid overhydrating before starting an activity.² You can also pair this with bladder training to stretch out the amount of time before each trip to the bathroom.²

Avoid Bladder Irritants

Coffee, alcohol, and fizzy drinks can make leaks worse by irritating the bladder.²

Strengthen Your Pelvic Floor

Doing targeted exercises can help strengthen the muscles that control urination.² Need some inspiration? Look below.

Kegels

Kegel exercises are one of the best ways to strengthen your pelvic floor muscles and improve bladder control.² They work by holding, tightening and relaxing the muscles that help stop urine flow.²

How to do kegels:

• Find the Right Muscles – The easiest way is to try stopping your urine midstream (but don’t do this regularly—just as a test!).⁴
• Squeeze & Hold – Contract your pelvic muscles and hold for 3-5 seconds.⁴
• Release & Relax – Let go and rest for the same amount of time. ⁴
• Repeat – Try to do 10 reps, three times a day. ⁴

Building this habit takes time, but staying consistent can lead to stronger muscles, better bladder control, and fewer leaks!Learn more about pelvic floor exercises here.

Strengthening Exercises

Aside from Kegels, other exercises, like Pilates can also help build pelvic floor strength and improve bladder control.⁵

By making a few lifestyle tweaks and sticking to a strengthening routine, you can say goodbye to giggle dribble and laugh with confidence again!

If laughing, sneezing, or coughing leads to unexpected leaks, incontinence pads can help you stay fresh, dry, and worry-free. Unlike regular menstrual pads, these are specifically designed to absorb urine, control odor, and keep moisture away from your skin.

What to look for in a good incontinence pad:

• Absorbency Level – If you only experience light dribbles, a thin liner like TENA Women’s Light Incontinence Liners provides discreet protection. For slightly heavier leaks, TENA Moderate Women’s Incontinence Pads offer extra absorbency while remaining comfortable.
• Comfort & Fit – A good pad should feel soft and breathable. TENA’s incontinence products are designed with Body-Close Fit™ technology, ensuring they stay securely in place without irritation.
• Discretion – No one wants bulky protection! Slim, contoured designs like those in the TENA Women’s Incontinence Collection stay invisible under clothing, so you can move with confidence.
• Odor Control – Incontinence pads are made with odor-neutralizing technology to keep you feeling fresh all day. TENA pads help lock in moisture and odors, preventing that uncomfortable damp feeling.

The right pad keeps you fresh, dry, and carefree—so you can laugh till you cry (minus the leaks).

Giggle incontinence might be annoying, but it doesn’t have to cramp your style. With the right pelvic floor exercises, a few lifestyle tweaks, and the right protection, you can take control and laugh without worry. So go ahead—share that funny meme, laugh at your favorite sitcom, and enjoy life’s moments with confidence. After all, laughter should be contagious, not something to hold back.

How do I stop peeing when I sneeze?

Leaking when you sneeze happens for the same reason as when you laugh—sudden pressure on the bladder overwhelms weak pelvic floor muscles.² But you can train your body to gain better control and reduce leaks.

Try these quick fixes:

• Engage Your Pelvic Floor Before Sneezing – If you feel a sneeze coming, squeeze your pelvic muscles or cross your legs to reduce pressure.
• Strengthen Your Pelvic Floor – Regular Kegel exercises and other pelvic-strengthening workouts can make a big difference.²
• Manage Bladder Irritants – Cutting back on caffeine and alcohol may help reduce the need to frequently visit the bathroom.²

For more tips, check out this guide on why you urinate when sneezing or coughing