Nervous system regulation practices for postpartum moms
Why Nervous System Regulation Matters Postpartum
The postpartum period can be a time of immense pressure on new moms, both physically and emotionally. The constant demands of caring for a newborn, constant sleep deprivation, the unpredictability of a baby’s needs, and simply adjusting to new motherhood can easily trigger stress responses in your body. Over time, if left unchecked, a stress response in overdrive can take a toll on your mental, emotional, and physical wellbeing, contributing to feelings of overwhelm, anxiety, burnout, or even illness.
This is where nervous system regulation comes into play. Our nervous system is responsible for managing the "fight-or-flight" response when we experience stress. Practising nervous system regulation helps restore balance and brings your body back to a state of calm. This process not only supports your mental and physical health, but also improves your ability to handle the ups and downs of new motherhood. Plus, many parents find that when they feel calmer, their babies seem calmer.
By incorporating simple yet effective practices, you can shift from a state of stress to a place of ease. I’ve included practices that you can do in as little as one minute or take up to 30 minutes, depending on how much time and energy you have available. With these tools for nervous system regulation, you’ll be better equipped to handle the unique challenges of the postpartum journey while nurturing your own well-being.
If You Have One Minute
You can create small moments of calm through quick nervous system regulation practices that can be done anytime, anywhere - perfect for busy postpartum mamas. Within just one minute, you can reset and regain a sense of control. These short self-care practices can add up to have a powerful effect on your overall wellbeing - helping you to not only feel more grounded, but more capable of handling the challenges of new motherhood.
Deep Breathing
One of the quickest and most effective ways to calm your nervous system is through deep, diaphragmatic breathing. Techniques like 4-7-8 breathing (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds) or box breathing (inhale for 4 seconds, hold for 4, exhale for 4, hold for 4) activate the parasympathetic nervous system, which helps shift your body out of “fight-or-flight” mode. A simpler approach is simply to take in a few deep breaths, ideally extending the exhale longer than the inhale. Sighing out the breath or fluttering the lips (‘horse lips’) can also feel really good. In as little as one minute, these intentional breathing practices can bring immediate relief, lower your heart rate, and provide clarity in stressful moments. You can do this during a feeding session, during skin-to-skin, or even on the toilet - anytime you need a quick reset.
Grounding
Grounding exercises help bring your awareness back to the present moment, reducing feelings of overwhelm. A simple technique is to feel where your body meets the surface beneath you - your feet firmly on the ground, a chair against your thighs, your back against a pillow. Sense the stability of the earth holding you, and yourself being held. Notice your body relaxing into this support. Sensing that you are safe and supported can help to calm your nervous system and shift your focus away from anxious thoughts.
Singing or Humming
‘Vocalizing’ through singing or humming is thought to stimulate the vagus nerve, which plays a key role in calming the nervous system. Even a few moments of humming a tune while rocking your baby or singing softly during a feeding can help regulate your body’s stress response. This practice not only soothes you but also can create a calming atmosphere for your baby - the power of co-regulation! Sing songs you like, though - unless nursery rhymes are your jam, this practice is for you.
Hand or Foot Massage
Personally, I find a foot massage extremely grounding. If a foot rub isn’t your thing, then a quick hand massage can do wonders for relieving stress and promoting relaxation. Gently massaging your hands or feet can bring you into the present moment and help your body to release tension. You don’t need any fancy tools - just a minute of focused pressure on your palms or soles can restore a sense of calm and reset your nervous system. I find that paying attention to finding what feels good really helps my thoughts to stop racing. This is a great way to practice self-care while engaging your baby, too - a little massage for you, and then a little massage for them!
If You Have 15 Minutes
Fifteen minutes may not seem like a lot of time, but it is a significant chunk of time when you have a baby! And it certainly is enough time to significantly calm your nervous system and reset your body and mind. When you have a slightly longer window, you can dive into these activities that promote deeper relaxation and rejuvenation.
Yoga Nidra
Yoga Nidra, often called "yogic sleep," is a form of guided meditation that induces a state of deep relaxation, similar to the restfulness of sleep. This practice allows your body to restore and your nervous system to reset. Lying down in a comfortable position, you listen to a guided meditation that takes you through various stages of relaxation, from body awareness to breathing and visualization. It’s particularly effective for reducing stress, improving sleep quality, and calming the mind, making it a great option for postpartum moms who may not have much energy. You know those times when you should be sleeping when baby is sleeping, but you just can’t seem to fall asleep? Yoga Nidra can be excellent for these times, because you’re still getting rest, and all rest counts during postpartum (who knows, you might find it relaxes you enough that you do actually end up falling asleep!) There is an abundance of free Yoga Nidra practices available on YouTube, where you’ll find 10- to 15-minute sessions that can easily fit into your day.
Gentle Movement
Slow, mindful movement is an excellent way to release tension and help regulate the nervous system. Simple stretching or a short yoga sequence can ease physical discomfort from holding and caring for your baby. Movements like gentle neck rolls, shoulder stretches, or cat-cow stretches can help alleviate the strain that often accumulates in the back, neck, and shoulders. In addition to easing physical discomfort, mindful movement helps release stored stress from the body and can have a calming, centering effect on the mind. My favorite stretch for postpartum moms is anything that gets the neck and shoulders moving, to compensate for being hunched over a baby all day (although being mindful of your posture throughout the day will help with that, too!)
Pranayama
Pranayama, sometimes referred to as breathwork, goes beyond simple deep breathing to regulate the nervous system. These practices can be easily done while holding or feeding your baby, to offer a quick yet effective reset for the mind and body. Pranayama is a key aspect of the 8 limbs of yoga. If you’re in the Cayman Islands, Mirabelle D’Cunha teaches pranayama, and is an experienced mother herself!
Tidy
While it may not seem like a traditional nervous system regulation practice, tidying up can have a profound effect on your mental and emotional state. A calmer physical space can reduce sensory overload and help regulate your nervous system, leaving you feeling more at peace. Looking around at my messy house sends my nervous system straight into stress, especially when it feels like it will take me ages to clean. Yet this sense of overwhelm actually prevents me from just getting on and cleaning. I find it can help to set a timer and clean as much as I can. I often find that once I get started, it doesn’t take nearly as long as I expected, and I feel more motivated to keep going! For 15 minutes, focus on decluttering a small area, folding laundry, or organizing a space. Tidying provides a sense of control and accomplishment in what can often feel like a chaotic environment.
Warm Shower
There’s nothing better than an everything shower, especially when you haven’t showered for… well… let’s not talk about how long you haven’t showered for. Beyond meeting your self-care hygiene needs, the warmth of the water can relax your muscles and stimulate circulation, helping to soothe the nervous system. In those few moments of solitude, you have the opportunity to focus solely on yourself, allowing you to reset emotionally and physically. This one might be less relaxing though if you hear constant phantom crying!
Journaling
Journalling can be a powerful way to process emotions, clear mental clutter, and bring mindfulness and self-compassion to your day. Writing down your thoughts can help you work through any anxieties or frustrations you’re experiencing as a new mom, allowing you to release them onto the page. It’s a way to check in with yourself and explore your emotions in a safe, non-judgmental space. If you’ve never journalled before, it’s a really low barrier to entry. All you need in something to write with, whether that’s a pen and paper or the notes app in your phone. Start with whatever thought is at the forefront of your mind, and then just follow your stream of consciousness. This can calm a racing mind down, as your thoughts slow to match your speed of writing.
If You Have 30 Minutes
When you carve out 30 minutes for yourself, you can engage in practices that provide a deeper level of relaxation and restoration. These longer sessions allow for more comprehensive self-care, enabling you to address physical, emotional, and mental well-being.
Warm Bath
While a quick shower can be refreshing, a longer warm bath is an incredibly restorative experience that offers multiple benefits. The warm water envelops you, easing muscle tension and promoting relaxation. To enhance this experience, consider adding Epsom salts, which can help reduce inflammation and muscle soreness, or essential oils like lavender or chamomile, known for their calming properties. Creating a peaceful atmosphere - dim the lights, add candles, or play soft music - can further enhance your experience. A warm bath allows you to take a break from the hustle of motherhood, offering a moment of solitude to unwind and recharge both physically and mentally. Taking this time for yourself not only soothes your body but also provides a necessary emotional reset. The only caveat: if you are extremely tired and run the risk of falling asleep in the bath, perhaps this one isn’t for you. In this case, taking these 30 minutes for a nap might be a more productive (and safer) use of your time!
Spend Time in Nature
Although it takes a bit more forethought and preparation, nature is one of my favorite ways to ground and feel restored. Living in the Cayman Islands, I take advantage of the beach for walks, baby in a carrier - but a walk in a local park or garden are great options, too! Fresh air and sunlight can do wonders for your mood. You can even try mindful walking, focusing on the sensation of your feet touching the ground or the sounds around you, which can help calm your nervous system and bring you back to the present moment. Nature can be a reminder of life’s rhythm, offering perspective when you’re in the seemingly never-ending cycle of feeding and diaper changes. In my experience with my own baby and with caring for babies as a postpartum doula, I have never met a baby who doesn’t love being outside - so time in nature may not only be calming for you, but your baby too, making it a perfect self-care practice for the postpartum period.
Creative Practice
Many people find that postpartum can be an incredibly creative time. Whether it’s drawing, painting, knitting, or even cooking, creative expression can bring joy and a sense of purpose. Some of my fondest memories of my postpartum experience was having my baby nap in a carrier for hours at a time while I painted. Engaging in a creative activity is a wonderful way to tap into your parasympathetic nervous system and promote relaxation. The act of creating not only provides a distraction from daily stressors but can also helps you connect with your inner self. Creativity can serve as a therapeutic outlet, enabling you to process feelings and explore your thoughts in a joyful manner. It can be a way to explore and express the emotional transition of new motherhood. Find a creative project that excites you, and let go of expectations or perfection (a lesson that is perfect for new moms). This time for creativity can leave you feeling fulfilled and revitalized, reminding you of the importance of play and self-expression.
Restorative Yoga
Restorative yoga is a gentle yet impactful way to allow your body and mind to relax and recover. This is one practice for postpartum rejuvenation recommended by Dr Oscar Sellerach, an expert in helping moms to feel their best postpartum. This practice involves long-held, supportive poses designed to facilitate deep relaxation and rest. Poses such as legs-up-the-wall or supported child’s pose help alleviate tension in the body, promote circulation, and enhance mental clarity. As you settle into these poses, focus on your breath, allowing it to guide you into a state of calm. Restorative yoga offers the opportunity to tune into your body and emotions, encouraging mindfulness and acceptance during a time that can often feel overwhelming. It’s a nourishing way to practice self-care as your body adjusts to the changes of motherhood.
Skin-to-Skin
I’m including this here in the 30 minute section, but skin-to-skin can really be done for any amount of time to support nervous system regulation for both baby and mother. This intimate connection promotes the release of oxytocin, often referred to as the "bonding hormone." During this time, you can snuggle your baby against your chest, allowing both of you to experience deep comfort and security. Most healthcare professionals will tell you about how skin-to-skin contact has been shown to reduce baby’s stress levels, enhance emotional bonding, improve lactation outcomes, and support baby’s development. But as a mother, I will tell you that the benefits of skin-to-skin aren’t just for your baby. There is nothing that makes me feel more at peace than my baby resting on my chest, where I know he is safe and loved, and I can focus on soaking him up.
Tailoring Nervous System Regulation to Your Needs
The reality is, postpartum life comes with its challenges - but this is why it’s even more essential to honor your unique needs and capacities. When I was a new mom, the last thing on my mind was self-care - there simply wasn’t time for it, or so I thought. But self-care doesn’t always have to look extravagant or take hours. The beauty of nervous system regulation lies in its flexibility; as we’ve seen, even a small moment of intentional care can have a profound impact.
Self-care as a journey of discovery. Your well-being is a vital part of your postpartum journey. It nurtures not only yourself, but also your connection to your baby and the world around you. Starting small is the key. These are some great options, and as you discover what works best for you, over time you can build your own toolbox of personalized regulation practices that feel manageable and nurturing.
Even the smallest steps toward self-care can lead to significant changes in your overall health and happiness. Whether you can spare one minute or a full 30, reach for whatever practice resonates with you in that moment. Remember, even just one minute of focused breathing or a quick stretch can help calm your nervous system and enhance your emotional wellbeing.
Inviting gentle exploration into these practices allows you to discover what truly supports you. There’s always room to adjust your approach based on your daily needs - but the point is, nervous system regulation practices are crucial for your wellbeing, no matter the circumstances. Nervous system regulation is an ongoing practice, and can shift and change as you grow into your role as a mother.
I challenge you to take just one minute (or a full 30!) right now and try out one of these practices. And then send me a DM over on Instagram to let me know how it went!
ABOUT THE AUTHOR
Ceridwen is a postpartum doula and lactation counsellor based in the Cayman Islands. She offers personalised, evidence-based information to help pregnant families prepare for their baby’s arrival. After birth, she helps postpartum families to feel calm, confident, and cared for, with a focus on lactation and mental health.
Learn more about Ceridwen here.
