The Awkward Pelvic Floor Questions You’ve Been Googling at 11pm

(And Other Pelvic Floor FAQs You’re Too Embarrassed to Ask)

Some pelvic health questions are easy to bring up in conversation.This post is not about those questions.

At Webb PT, we hear the other stuff. The weird, awkward, slightly “cringy” things no one warned you about—like unexpected noises in yoga class or feeling pressure where you didn’t before.

Spoiler alert: none of these questions are weird, awkward nor cringy. They’re normal.

Let’s talk about the symptoms you’ve Googled at 11pm but never said out loud. We promise: you’re not alone, you’re not broken, and you’re definitely not gross.

“Why does my vagina make noises during yoga?”

This sound—commonly called a queef—is caused by air getting trapped in the vaginal canal and then released as your body changes position.

It usually happens during exercises or movements where your legs are elevated, hips are open, or there’s rapid movement from one position to another (like rolling back from happy baby to a seated pose, or lifting into bridge). These transitions can create suction, especially in people with:

• Pelvic floor weakness or poor coordination

• More flexibility or joint hypermobility

• Postpartum tissue changes

• Prolapse or widened vaginal canal

• Certain breathing patterns or alignment issues

In most cases, it’s totally harmless.But that doesn’t mean it feels great when it happens in a quiet yoga class.

“Okay, but I’m mortified. What can I do about it?”

You’re not alone. Embarrassment around queefing is real—but it doesn’t mean anything is wrong with you. It also doesn’t mean you have to stop doing the things you love.

Here are a few things you can try to minimize it:

Adjust your breath and core connection

Sometimes queefing is more likely when your breathing and core coordination are off. Learning to exhale during effort (e.g. when lifting into bridge pose or rolling up from the floor) can reduce intra-abdominal pressure and help the pelvic floor engage in a more controlled way.

Slow your transitions

Quick, floppy movement—especially from wide-leg or knees-to-chest positions—can increase suction. Try slowing down, using your hands to guide your legs and hips back to neutral, and adding core support as you move.

Try different yoga modifications

Poses like Happy Baby, Deep Squats, Plow, or Shoulder Stand may increase queefing for some people. That doesn’t mean you need to avoid them—but working with a pelvic floor therapist can help you find better control, or substitute with similar postures that feel more comfortable.

Strengthen AND release the pelvic floor

It’s not always about doing more Kegels. Some people queef because of tight, overactive muscles, while others have weakness or lack coordination. A personalized pelvic floor program (not just a list of exercises) helps you retrain both strength and release—so you feel more in control.

If it happens… let it go

Seriously. Everyone’s body makes noise. Laugh, shift, move on. The more we talk about these things, the less awkward they become. But if you’re avoiding movement or feeling ashamed of your body, that’s where we come in.

“What if I’m leaking too?”

Many people who experience queefing also notice leaking during workouts, yoga, or sneezing. That’s often a sign your pelvic floor isn’t coordinating well with your breathing and movement.

This is where pelvic floor therapy can make a huge difference.We’ll help you:

• Understand what’s actually happening

• Rebuild confidence in your body

• Learn new ways to move that support your pelvic floor

• Release shame and start feeling strong again

You’re Not Weird. You’re Not Broken. You’re Not Alone.

We can’t say this enough:Your body is not embarrassing. It’s just asking for support.

Pelvic floor symptoms—whether it’s queefing, leaking, heaviness, or pain—are incredibly common. They’re just not talked about enough. At Webb PT, we’re here to change that.

“Why do I feel pressure down there when I lift something heavy?”

That “heaviness” or bulging sensation in the vagina could be an early sign of pelvic organ prolapse—especially postpartum or during perimenopause.

It doesn’t mean you can’t lift. But it might mean you need support, alignment adjustments, and breath/core strategies to lift safely and protect your pelvic floor.

This is where pelvic floor therapy shines: we look at your whole body—how you move, breathe, and manage pressure—to help you feel strong and supported again.

“Can Kegels make things worse?”

Surprisingly, yes.

Kegels are often seen as the go-to fix for pelvic health—but if your muscles are already tight, clenched, or overactive, doing more Kegels can actually make things worse.

This is why assessment matters. Some bodies need more release and relaxation before they build strength. We’re here to figure out what your body needs—not hand you a one-size-fits-all solution.

TL;DR: If something feels off… there’s probably a reason.

You don’t have to live with symptoms just because they’re common.You don’t have to be embarrassed.And you definitely don’t have to figure it out on your own.

Pelvic floor therapy is gentle, private, and way less awkward than you think. Whether you’re leaking, feeling pressure, or just tired of dealing with weird symptoms in silence—we’re here for you.

📍Located in Lawrence, KS? We specialize in pelvic health and whole-person care for women at every stage of life.