Does free, instinctive flow intrigue you but seem completely inaccessible? Have you heard about women managing their periods without any protection and are wondering if it's really possible, or if it's just an internet myth? Between curiosity and skepticism, you've come to the right place.
This menstrual management method is generating a lot of buzz. Between enthusiastic testimonials and alarmist warnings, it's hard to see clearly. This article separates fact from fiction, explains concretely how it works, who can use it (and who should avoid it), the realistic learning curve, and, above all, why it doesn't work for everyone. No bullshit or injunctions.
The Answers You Are Looking For
Free Instinctive Flow: What It Really Is (And What It Isn't)
Free flow instinct (FIL), also called free flow instinct or menstrual continence, is a method that allows you to manage your period by evacuating blood directly into the toilet, without wearing sanitary protection. No tampon, no pad, no cup. Just your body and your ability to feel when blood is coming.
Basically, you learn to identify when blood is flowing into your vagina, go to the bathroom, and release it voluntarily. It's a bit like holding back the urge to urinate and going to the bathroom at the right time. Except here, it's with your period.
The preconceived idea that circulates everywhere (and which is false)
We often read that the FIL consists of "holding back your blood with the perineum". This is inaccurate and this formulation creates a lot of confusion. The FIL is NOT a permanent contraction of the perineum to block the blood. It is a careful listening to your body to release blood at the right time, that is, in the toilet.
The nuance is crucial. You're not learning to hold your blood indefinitely (which would be exhausting and potentially harmful), but to feel when it's coming down and to get it out before it spills into your pants. It's a matter of feeling, no raw muscle strength.
How Blood Flows During Menstruation
To understand the FIL, you first need to understand how your period actually works. Contrary to popular belief, blood doesn't flow continuously like an open faucet. It's released in waves, in time with uterine contractions.
Your uterus contracts to expel the endometrium (the lining that has thickened to accommodate a potential embryo). Blood passes through the cervix, enters the vaginal fornix (small pockets at the entrance to the cervix), and then travels down the vagina. This journey takes time, approximately 30 to 45 minutes from the time the uterine contraction occurs until the blood reaches the vaginal opening.
During this time, blood temporarily stagnates in these vaginal cavities. The vagina, formed by two walls pressed against each other, naturally slows the descent of the fluid. It is this window of time that makes the FIL possible. If you pay attention to your sensations, you can perceive this descent and go to the bathroom before the blood flows.
Finally, a menstruating person loses on average only 30 to 80 ml of blood per cycle. The equivalent of 5 to 15 tablespoons spread over several days. It is not a continuous and massive flow, but small amounts released in phases. This physiological reality explains why FIL is technically feasible.
Why Some Choose This Method
The motivations for attempting FIL are varied and often very personal. Far from being a simple fad, this practice responds to concrete concerns.
Massive long-term savings
A menstruating person spends between €150 and €300 per year on disposable protection. Over 40 years of periods, that's €6000 to €12000. The FIL costs zero euros. For those experiencing period poverty, it's a free solution to an impossible budget.
Zero ecological impact
A single person throws away between 100 and 150 kg of sanitary products in their lifetime. Globally, billions of tampons and pads take 500 to 800 years to decompose. FIL eliminates 100% of this waste, with no recycling or sorting required.
Health and absence of chemicals
No more risk of toxic shock syndrome from tampons. No more irritation caused by disposable pads and their questionable ingredients. Some practitioners also report less painful periods, although no scientific studies formally confirm this.
Reconnecting with your body
The FIL requires you to observe your cycle, understand your sensations, and listen to the signals from your uterus. For some, it's a way to reclaim their periods and put an end to the shame they've been taught. An act of bodily reappropriation in a society that often disconnects us from our intimate perceptions.
How to Learn Free Instinctive Flow: The Real Instructions
The FIL is not something you just start doing one morning and say, "Hey, I'll try it." It requires several learning cycles, patience, and, above all, favorable conditions (easy access to the toilet, not too heavy a flow at first, time available to concentrate on your sensations).
Phase 1: Observe and decipher (Cycles 1-2)
Before even attempting to practice FIL, spend a cycle or two simply observing. Wear your usual protection but pay attention to the details.
- Note what times of day your flow is strongest (often in the morning when you wake up and at the end of the day)
- Identify the sensations that precede the flow: pressure in the lower abdomen, feeling of wetness, slight contraction
- Observe the impact of your activities: does movement, coughing, or a sneeze trigger a discharge?
- Keep a cycle journal to spot regular patterns
Phase 2: Strengthen and feel the perineum (Now and continuously)
The pelvic floor, the hammock-like set of muscles between your pubic bone and tailbone, plays a key role. But be careful: it's not about constantly contracting it. You just need to learn to feel it and consciously mobilize it when necessary.
Kegel exercises (3 times a day)
- Contract your perineum as if you were holding back the urge to pee
- Hold the contraction for 5 seconds
- Release completely for 10 seconds
- Repeat 10 times
After 3-4 weeks of daily exercises, you'll really feel the difference. Your perineum will be more toned, and you'll have developed a keener awareness of this area.
Phase 3: First tests with safety net (Cycles 3-4)
Don't go in blind. Wear period underwear as backup protection. Your brain has to understand that there's no more tampon or pad, but you're still giving yourself some room for error.
- Choose a weekend or days when you are at home for your first attempts
- Go to the bathroom every 2 hours, even without any particular sensation, to get used to it
- When you feel a uterine contraction or a sensation of descent, go to the bathroom immediately
- Sitting on the toilet, relax completelyBreathe calmly. The blood will flow down naturally.
- Wait a few minutes, blood is more viscous than urine and takes longer to flow
- Visually observe what comes out to assess the quantity and adjust the frequency of your trips to the toilet
Phase 4: Refine the technique (Cycles 5-6)
You're starting to pick up on subtle sensations. Now we refine them.
- Try to gradually extend the intervals between trips to the toilet.
- Try the FIL without Period Panties for a few hours (staying at home at first)
- Wear dark clothing to minimize stress in case of a small leak
- Drink plenty of water: the more you urinate, the more opportunities you have to release your menstrual flow as well.
- Accept leaks as part of learning (a stain is not a failure)
How long does it really take? Most practitioners report that it takes between 3 and 6 cycles to truly master the FIL. Some achieve it faster, while others take a year. Every body is different. The first cycle is simply a phase of observation and experimentation, not a performance to be achieved.
Concrete Exercises to Strengthen Your Pelvic Floor
A toned perineum is an asset for the FIL, but also for your quality of life in general (urinary continence, sexual pleasure, pelvic stability). By strengthening these muscles, you gain body awareness.
Exercise 1: Fast Contractions
Contract your pelvic floor quickly and then immediately release. Like blinking, but with your pelvic floor. Do 10 repetitions, 3 times a day. This exercise improves the responsiveness of your muscles.
Exercise 2: Long contractions (classic Kegel)
Contract, hold for 5-10 seconds, then completely release for 10 seconds. Repeat 10 times. You can do this exercise anywhere: at the office, on public transport, or in front of the TV.
Exercise 3: The bridge (overall strengthening)
Lie on your back with your knees bent and your feet flat. Raise your glutes while contracting your abs and perineum. Hold for 5 seconds, then lower. Repeat 10 times. This exercise strengthens the entire pelvic floor.
Exercise 4: The "pee-stop" (control test)
When you urinate, try to stop the stream halfway, then release it. Do this no more than once a week (no more, otherwise there is a risk of a urinary tract infection). This is a good test to check that you are contracting the right muscles.
⚠️ If perineal exercises are painful
Pain when contracting the perineum may signal a problem (hypertonicity, vaginismus, after-effects of childbirth). Consult a physiotherapist specializing in perineal rehabilitation or a midwife. Forcing is useless and can make the situation worse.
Managing Specific Situations with the FIL
FIL at home on the weekend is one thing. But at work? At night? During sports? Each situation has its own constraints.
The night
Good news: when you lie down, gravity works in your favor. The flow slows down naturally. Many women find it easy to sleep without protection after a few training cycles.
Tip: Always go to the bathroom just before going to bed and as soon as you wake up. If you get up to urinate during the night, take the opportunity to release your flow as well. Keep Period Panties on for the first few weeks while you gain confidence.
At work
Regular access to the restroom is essential. If your job doesn't allow it (cashier, surgeon, teacher during classes), the full FIL will be difficult.
solution: Drink plenty of fluids to urinate often (= opportunities to release the flow). Schedule breaks every 2-3 hours. Wear safety mesh Period Panties. Dark clothing for the first few months.
During the sport
Physical activity increases flow. Movements, jumps, and abdominal contractions push blood out.
Realistic: Yoga and Pilates (FIL) are possible. Running, HIIT, and CrossFit (Period Panties or a cup are recommended). Swimming (cup required). Weight training (FIL) is possible if the bathroom is easily accessible between sets.
On the move / Travel
Public transport, planes, long car journeys: delicate situations for the FIL because access to toilets is limited.
Pragmatic: Keep Period Panties or a cup for commuting days. The FIL is not a religion; you can mix methods depending on the situation.
Free Instinctive Flow: Dangers, Risks, and Toxic Shock
We read all sorts of stories about the dangers of ICF. Some talk about the risks of infection, endometriosis, and toxic shock. Others claim it's the safest method available. Let's sort the facts from the lies.
The risk of toxic shock with FIL: almost non-existent
Toxic shock syndrome (TSS) is caused by a toxin released by Staphylococcus aureus, which thrives in stagnant blood inside the vagina, typically from a tampon or cup left in too long (more than 6-8 hours).
With FIL, blood doesn't stagnate for hours in the vagina. It's evacuated regularly in the toilet (every 2-4 hours on average, since we urinate about 6 times a day). The contact time is much shorter than that of a tampon or cup. The risk of TSS is therefore considered almost zero by doctors familiar with the method, including Dr. Martin Winckler.
Risk of infection: low but watch for signs
Some doctors suggest a theoretical risk of infection if the blood remains stagnant for too long. Since the vagina is not sterile, bacteria could proliferate in the retained blood.
In reality, this risk seems minimal if you practice correctly (regular evacuation, no voluntary retention for hours). The blood stays in the vagina for a shorter time than with a tampon or cup. However, be aware of warning signs: foul-smelling vaginal discharge, unusual itching, burning, fever. If these symptoms appear, consult a doctor.
Safety rule: Never try to "hold" your blood for hours. FIL is about releasing blood regularly, not blocking it indefinitely.
FIL and endometriosis: no proven link, but caution
Some warn: if you "block" the blood in the vagina, could it flow back up to the uterus and then the fallopian tubes and cause endometriosis (migration of endometrial cells out of the uterus)?
Theoretically, the FIL does not block blood at the uterine level; it temporarily retains it in the vagina, downstream. The blood naturally descends due to gravity and uterine pressure; it does not rise. However, no scientific study has specifically evaluated this risk.
If you already have endometriosis, talk to your gynecologist before trying FIL. Listen to your feelings. If you notice a worsening of your symptoms, stop.
Risk assessment: When performed correctly (regular evacuation, no prolonged retention), IUD presents very few health risks. It is even considered safer than tampons and cups in terms of toxic shock. However, the lack of specific scientific studies on this practice requires us to remain vigilant and listen to our bodies.
Honest Limits: Who Thread Doesn't Work For
The FIL is the subject of much discussion on social media, with sometimes very enthusiastic testimonials. But the reality is that this method isn't suitable for everyone. And that's normal. No bodywork practice is universal.
Situations where FIL is difficult or even impossible
- Very heavy flow (menorrhagia): If you lose more than 80ml per cycle, going to the bathroom every hour becomes unmanageable. IDF requires too much attention and too many trips to the bathroom.
- Weakened perineum: After a difficult delivery, with age, or in the case of prolapse, perineal control is reduced. Start with perineal rehabilitation before considering I.F.
- Irregular cycles: If you never know when your period is coming, it's hard to mentally prepare and organize your week.
- Jobs without free access to toilets: Cashier, operating room nurse, surgeon, pilot, teacher... some jobs don't allow you to go to the bathroom at will. FIL becomes a source of stress rather than release.
- Intense social life: If you are often on the move, in meetings, at events, managing the FIL can become an additional mental burden.
- Just don't want to: It's a valid reason. You don't have to justify yourself. Period Panties or the cup also do the job very well.
Social pressure around FIL
On some forums and social networks, we observe a moralizing discourse: "If you don't manage the FIL, it's because you're not connected enough to your body / you're not making an effort / you have a problem." This is false and guilt-inducing. The FIL is a choice among others, not a moral obligation or a rite of passage towards "true womanhood." There is no hierarchy between FIL practitioners and tampon users. You are free to try it, abandon it, mix methods. Your rules, your rules.
Accidents Are Part of Learning
Even expert practitioners have leaks. A sneeze, a fit of laughter, a moment of inattention, and blood escapes. It's normal. It's part of the process. A stain is not a failure.
Escape Survival Kit
- Always keep a spare pair of panties in your bag
- Have an emergency stain remover: Marseille soap, wet wipes, or even salt and cold water
- Wear dark clothes for the first few weeks of learning
- Sweater or jacket to tie around the taille in case of visible stain on the pants
Need a Safety Net to Learn Thread?
Whether you practice FIL with a safety net or simply need comfortable and eco-friendly protection, our Period Panties are with you without compromise.
Testimonials: What They Really Say About FIL
Beyond the theory, it's the feedback that really helps you plan ahead. Hundreds of women have been practicing FIL for several years. Their testimonies vary, ranging from enthusiasm to pragmatism.
"I started slowly, with mesh Period Panties. The first few cycles, I could only pass a few milliliters in the toilet. Now, after 6 months, I can go a whole day without protection. But I still wear Period Panties at night, and I don't care. It's not a competition."
Maëlle, 32 years old
"The FIL has allowed me to get to know my body better. I now feel uterine contractions, I know when the blood is coming. But I only do it on weekends. At the office, it's too stressful with meetings where I can't go out. I mix it up with the cup during the week."
Inès, 28 years old
"I tried for 4 cycles. I can't do it. My flow is too heavy, I have to go to the bathroom every hour. I feel less free with the FIL than with my cup. I stopped and I don't feel guilty. It's not for me, period."
Wendy, 35 years old
"It took time, almost a year to really master it. But now it's become second nature. At night, I sleep without protection. I instinctively feel when I need to go to the bathroom. My periods have also become less painful, I don't know if it's related."
Pauline, 29 years old
What emerges from the testimonials is that the FIL works for some, not for others. The most successful practitioners are often those who put the least pressure on themselves, accept leaks as part of the process, and adapt the method to their lives rather than the other way around.
Figures to Know
Let's concretely compare FIL to other menstrual management methods in terms of cost, ecological impact and lifespan.
Economic assessment: Over 40 years of periods, you spend between €6000 and €12000 on disposable protection. Even if you buy Period Panties and a cup, you won't spend more than €2000. The FIL, on the other hand, is completely free. But it requires time to learn (3 to 6 months on average) and is not suitable for all life situations.
The Thread and Menstrual Precarity
In France, 1,7 million women are in a situation of menstrual insecurity, they cannot afford sanitary protection. Could FIL be a solution?
Yes and no. FIL is free, environmentally friendly, and doesn't force anyone to choose between eating and buying tampons. In this sense, it's a valuable alternative for those who have no other choice. But be careful not to make FIL the default solution imposed on people in precarious situations. The political issue is that everyone has access to decent protection, whether it's tampons, Period Panties or the choice to practice FIL.
When marathon runner Kiran Gandhi ran the 2015 London Marathon by free bleeding (voluntarily letting her blood flow without protection), it was a political act to denounce the precarity and stigma surrounding periods. The message: periods should neither be hidden nor be an economic burden.
Your First Cycle in FIL Mode: Complete Action Plan
You've decided to give it a try. No pressure, no obligation to perform. Just a gentle exploration of your body and its capabilities.
Before the first day: material and mental preparation
- Start Kegel exercises now (3 sets of 10 per day)
- Buy one or two Period Panties as a safety net
- Prepare your emergency kit: spare underwear, Marseille soap, wipes
- Choose a week when you are at home or have easy access to the restroom (teleworking, vacation, long weekend)
- Plan dark clothes for the entire week
Day 1 of your period: pure observation
- Wear Period Panties (don't aim for pure FIL from day one)
- Go to the bathroom every 2 hours, even if you don't feel any particular sensation.
- At each pass, note: is blood flowing? How much? What sensations in the stomach?
- Identify times when the flow seems stronger
- Try to feel for uterine contractions (like mini-cramps)
Days 2-3: Active training
- Keep the Period Panties but now try to consciously hold them back
- When you feel a contraction or blood flow: gently contract your perineum and head towards the toilet.
- In the toilet: relax completely, breathe, wait for the blood to go down (it can take 2-3 minutes)
- Drink plenty of water to urinate often = opportunities to release the flow
- Accept panty leaks without judgment
- Record your progress in a notebook: how many times did you feel the flow coming? How many times were you able to evacuate it in the toilet?
Days 4-5: Test the FIL without a net (light flow)
- The flow generally decreases at the end of the period: the ideal time to try the FIL without Period Panties
- Remove the protection for a few hours (stay at home)
- Go to the bathroom every hour
- If it works, gradually extend the durations
- If it doesn't work: it's not a problem. Put the period panties back on and try again next cycle.
Essential reminder: the first cycle is a cycle oflearning, no performanceYou don't have to achieve 100% success. The goal is to understand how your body works. Most practitioners say it takes 3 to 6 cycles to truly master the FIL. Some more, some less. There is no set pace.
Resources for Further Reading
If you want to go deeper, several resources exist to help you learn FIL.
The reference book
"The Guide to Instinctive Free Flow" by Mélissa Carlier (Éditions Jouvence). This is THE French-language reference on the subject. Mélissa explains the method step by step, with illustrated exercises and testimonials from practitioners.
Instagram accounts and blogs
@melissa_carlier.cyclointima (Mélissa Carlier on Instagram), blogs green echoes, Maëlle Mériaux, and the dedicated forums where practitioners exchange tips and testimonials.
Professional support
Midwives and physiotherapists specializing in perineal rehabilitation can support you, especially if your perineum is weakened. They can teach you how to better feel and control it.
Your Body, Your Rhythm, Your Choices
Free instinctive flow is one option among many. Not an obligation. Not an ideal to be achieved at all costs. It's a method that requires time, patience, favorable conditions, and a certain type of bodily sensitivity. It works for some people, not for others. And both are OK.
You don't have to choose just one method for life. You can mix it up: FIL at home on weekends, period panties at work, cup at the pool. You can try it, stop, start again. Your period, your management, your freedom. No guilt, no pressure, no judgment.
Sources & References
This article is based on scientific studies concerning the physiology of the perineum and the menstrual cycle, as well as on testimonies from practitioners and reference works on free instinctive flow.
Physiology of the perineum and menstrual cycle
- Micussi MT, et al. (2015). Is there a difference in the electromyographic activity of the pelvic floor muscles across the phases of the menstrual cycle? Journal of Physical Therapy Science. DOI: 10.1589/jpts.27.2233
- Garcia-Arrabé M, et al. (2024). At What Point in the Menstrual Cycle Are the Pelvic Floor Muscles at Their Weakest? Medicine. DOI: 10.3390/medicina60081301
- Silva CP, et al. (2022). The influence of the menstrual cup on female pelvic floor muscles variables: a prospective case series. Women's Health. DOI: 10.1080 / 03630242.2022.2155901
- Frawley H, et al. (2021). An International Continence Society (ICS) report on the terminology for pelvic floor muscle assessment. Neurourology and Urodynamics. DOI: 10.1002/nau.24658
Menstrual flow and menstruation
- Fraser IS, et al. (2001). Estimating menstrual blood loss in women with normal and excessive menstrual fluid volume. Obstetrics & Gynecology. DOI: 10.1016/S0029-7844(01)01581-7
- Levin RJ, et al. (1986). Absorption of menstrual discharge by tampons inserted during menstruation. Bjog. DOI: 10.1111/j.1471-0528.1986.tb07964.x
Reference books on free instinctive flow
- Carlier M. (2020). The Guide to Instinctive Free Flow. Jouvence Editions. ISBN: 978-2889536375
- Thiébaut E. (2017). This is my blood: A short history of periods, those who have them and those who make them. La Découverte Editions. ISBN: 978-2348025488
Medical warning : This article is for informational purposes only and is not a substitute for professional medical advice. If you have any questions about your cycle, pelvic floor, or period management, consult a gynecologist, midwife, or physician.
