Everything you need to know about free bleeding

Tired of juggling tampons, pads, and unexpected leaks?

Free bleeding (or instinctive flow), also known as menstrual continence, could change your daily life. Learning to read your body’s signals to avoid using period products is possible.

This menstrual management technique is eco-friendly and economical. It also changes the way you relate to your cycle by boosting your independence, protecting your intimate health, and giving you a deeper connection with your body. Practicing FIL helps you get to know yourself better and realize that your body is amazing and capable of truly surprising things!

Don’t let your period control you—take charge!
Discover how this practice, based on listening to your body and the temporary storage of blood, can transform your period into a calmer experience. Ready to reinvent your period? Louloucup is here to help you get started, of course with a few pretty period panties on hand to make the transition smoother!

Free bleeding (FBL) is a method of managing your period without any protection. It may sound surprising, but it is possible.

This technique originated in the United States in 2012 and became popular in France through social media. It involves holding menstrual blood in the vagina by contracting the pelvic floor muscles, then releasing it when you go to the bathroom.

Also known as "menstrual continence," this practice is learned gradually. According to Kiffetoncycle, it’s a bodily skill to develop with patience, by observing your menstrual cycle as well as your entire body and intimacy.
Contrary to popular belief, FIF doesn’t rely on the muscular strength of the pelvic floor, but on body awareness. This may seem abstract to many of us, as Western populations have long moved away from body consciousness with the advent of modern medicine.
By recognizing your body's signals (uterine contractions, heaviness in the pelvis), you can reduce the use of period products. More and more women are choosing this practice for its eco-friendly (zero waste), economical (no recurring costs), and feminine (reconnecting with oneself, one's intimacy, and one's body) aspects.
Thanks to FIF, you learn to listen to yourself and get to know your body, your uterus, your cycle, and yourself.

Did you know? Some users report less painful periods, though these effects are subjective and not scientifically proven.

Menstrual blood, made up of uterine tissue and blood vessels, is expelled in waves by uterine contractions. After each contraction, it temporarily accumulates in the vaginal fornices (upper part of the vagina). This brief storage gives you 30 to 45 minutes to get to the bathroom and release the blood by relaxing your pelvic floor. This window, explained on Emancipées, is possible because of the blood’s viscosity, unlike urine. Learning to recognize this "hidden window" turns periods into an intuitive practice.

Unlike urine, menstrual blood doesn’t flow out immediately. As highlighted by Free Flow Instinctive, this viscosity allows for gradual control. FFI takes place over a cycle of 4 to 8 days, with an average volume of 6 to 70 ml. Variations in flow (heavy, light) affect how easy it is to learn.

Good to know: the IUD requires having a restroom nearby that’s easy to access.

To start, choose a calm moment, without stress or people around you. Try it on a vacation day or a weekend at home. Most people do their first tries with period underwear as backup to avoid leaks and especially stains on your clothes.

Start by going to the bathroom every hour, paying attention to your body’s signals: pressure in your lower abdomen, a slight cramp, or even the urge to pee. Over time, these clues become obvious. Note that it usually takes 4 to 5 cycles to learn. Initial leaks are normal, but decrease as you get the hang of it. Patience and kindness are key.

Here’s a tip that’s often overlooked: use a small stool to elevate your feet while on the toilet. This position helps relax your pelvic floor.

What you should know: Free bleeding isn’t suitable for all situations. At night, muscles naturally relax, making menstrual continence harder. Comfortable period underwear helps prevent nighttime leaks. When you’re out or have a heavy flow, backup protection is always helpful. As Mmelovary points out, it’s a gradual process: adapt it to your pace without pressure. The goal is freedom, not stress. If you’re just starting out, don’t hesitate to alternate between free bleeding and period underwear for your first few cycles until you find your rhythm.

Free bleeding is a natural approach to period management. By listening to your body, you swap out protection for active control of your flow, gaining more independence. This method, accessible after gradual learning, offers economic, ecological, and mind-body benefits. It’s part of a holistic approach to well-being, in line with current trends of waste reduction and reconnecting with your body.

Disposable period products create 4.5 billion pieces of waste annually in France. FIL eliminates this waste, reducing plastic pollution. Individually, saving €100 to €150 a year cuts your cumulative costs over 39 years of menstruation.

FIL turns your period into a manageable experience. By learning to recognize bodily signals (cramps, heaviness), the stress of leaks disappears. A study shows that 81% of women worry about using period products. FIL eases daily anxiety by aligning hygiene with self-confidence.

This practice boosts self-esteem. The fear of leaks disappears, replaced by a sense of accomplishment. By normalizing menstruation, menstrual continence frees women from the constraints of their cycle. One in two users says they’ve regained a peaceful relationship with their body after a few months of practice.

The FIL reduces the risk of Toxic Shock Syndrome (TSS) linked to prolonged tampon use. It also preserves the vaginal flora, which is sensitive to disruptions from period products. By avoiding friction and chemicals, it maintains an acidic pH (3.8 to 4.5), which is a natural barrier against infections. This microbiome is fragile and can be disrupted by substances like perfumes or scented body washes.

By eliminating contact with pads, the FIL method preserves your body’s natural balance. Menstrual blood doesn’t disrupt this fragile ecosystem. For women prone to yeast infections, this method could reduce recurring discomfort by 40%. However, regular gynecological check-ups remain essential to monitor for any imbalances.

Learning free instinctive flow (FIF) comes with challenges you shouldn’t underestimate. Knowing your limits helps you approach this practice with realism and self-compassion, while also finding ways to make it easier. This emerging method appeals to those seeking a natural, body-connected approach, but its success depends on anticipating the obstacles.

For those with a very heavy flow, a pad requires frequent bathroom trips. If your flow is heavy, you can use heavy flow period underwear as backup protection. At night or during physical activity, it’s harder to stay focused. Intense uterine contractions require a quick response to prevent leaks. If your flow is irregular, planning ahead becomes a daily challenge.

After childbirth, a weakened pelvic floor makes muscle contractions more difficult. Pelvic floor rehabilitation, often recommended for 6 to 8 weeks, may be necessary before trying the FIL. People with endometriosis, fibroids, or adenomyosis may have unpredictable flows, making it harder to listen to their body’s signals.

Heavy periods, exceeding 80 ml per cycle, can make things more challenging: regular hydration, frequent bathroom breaks, and using high-capacity period underwear are helpful solutions.

The learning phase of the Symptothermal Method requires constant attention to bodily sensations. This initial mental load decreases over time, but it can be tiring at first. Logistical challenges (limited access to bathrooms, long days without breaks) can also make it harder. For an active woman, juggling work, kids, and self-care takes careful planning, especially during stressful or tiring times.

Mastering the ICF takes time—often several menstrual cycles. Accidents are normal and part of the learning process. Every small success is a victory worth celebrating. Practicing daily will gradually build your self-confidence and harmony with your cycle.

Menstrual underwear, like those offered by Louloucup, are invaluable allies during the learning phase. They provide peace of mind without interfering with the process of learning the ICF, helping to prevent leaks and the anxiety that comes with them. They combine practicality and style, without compromising the freedom that the ICF offers.

Interested in the FIL? Want to feel even more in tune with your body and your cycle? Totally understandable! And how nice would it be to ditch those often inconvenient period products. To get started gently and stress-free, we recommend menstrual underwear. Here’s what you need to know.

Period panties or period briefs are the perfect ally for trying out free bleeding. This washable, hygienic lingerie acts as a safety net, letting you focus on your body’s signals without worrying about stains or leaks.

Designed with absorbent layers and breathable fabrics like organic cotton or Tencel, period underwear offers optimal comfort thanks to flat seams and stretch. It’s a simple way to combine bodily freedom and peace of mind.

Use it preferably on heavy flow days or at night, when your flow is harder to manage (especially at first, when you’re still getting used to it). Period underwear is also handy when you’re out and about, especially on public transportation or in public places where bathrooms are scarce.

This is a gentle transition to pads, helping reduce anxiety about leaks. Don’t hesitate to check out the period underwear guide to help you choose the right style for your daily life, with the right absorbency for your flow and a fit that suits your body shape.

At Louloucup, every body type and flow finds its match. We don’t leave anyone out: new moms, teens, plus sizes, heavy flows, and light flows. In short, every woman can find what she needs at the Louloucup shop.

Our advice: above all, choose one or more styles you really like—a pretty high waist with lace, gold trim and finishes, a floral print, etc.

Another tip: of course, choose the model(s) based on your flow. At Louloucup, we offer a range: light, medium, heavy, or very heavy.

In short, as you can see, at Louloucup, every detail is designed with your well-being in mind!

Did you know? Louloucup underwear combines multi-layer technology and durability. Reusable for several years, they replace up to 150 disposable products per year and drastically cut down on waste. Their leak-proof system holds menstrual flow for hours, making them ideal for beginners in FIL.

They also combine hygiene (Oeko-Tex certified materials) and savings, with your investment paying off in just a few months. Explore the collection to find your perfect style, tailored to your needs and taste.

Free bleeding is an invitation to relearn your body’s signals. This technique is about listening to your body to naturally release menstrual blood, based on understanding physiological mechanisms: blood collects in the vaginal fornices before flowing out.

This practice is both economical and eco-friendly, reduces exposure to chemicals found in disposable products, and helps you connect with your body by fostering autonomy and well-being. However, heavy flows, daily challenges, or the initial mental load require patience and self-kindness. Period panties, like those from Louloucup, are great allies for starting out with confidence, combining safety and comfort. By supporting yourself with kindness, you can turn your period into a more peaceful experience. Ready for this new journey?