Postpartum Relaxation: Why it's Important, the Benefits and Tips

November 28, 2023

Postpartum Relaxation: Gentle Ways to Make Time for Yourself

Relaxation techniques are essential for new mothers because the transition to motherhood can be overwhelming, physically and emotionally.

These early weeks and months form part of the fourth trimester, a period of significant adjustment for both mother and baby. Simple relaxation practices can offer opportunities to:

pause during a demanding day
slow down and focus on the present moment
create small periods of quiet
release everyday physical tension
make time for gentle self-care

Here are some reasons why postpartum relaxation techniques are absolutely vital:

Creating Moments of Calm:

The postpartum period can feel intense as mothers adjust to caring for a newborn alongside their own physical and emotional recovery.

Simple practices such as slow breathing, mindfulness or sitting quietly for a few minutes can provide an opportunity to pause and focus on the present moment. Relaxation does not need to involve a lengthy routine — sometimes a few undisturbed minutes can be valuable.

Rest Alongside Recovery:

Rest and recovery after birth are individual, and relaxation techniques are not a substitute for appropriate medical care. However, creating opportunities to slow down can form part of a gentler approach to postpartum recovery.

Rest might mean lying down while somebody else looks after the baby, taking a quiet shower, listening to music or simply allowing yourself a few minutes without another demand to meet.

Rest When Sleep Is Disrupted:

Sleep can be fragmented when caring for a newborn. A relaxation routine cannot guarantee better sleep, but creating a quieter environment before an opportunity to rest may help some mothers wind down.

When possible, accepting help from a partner, family member or friend can also create opportunities for rest that may otherwise be difficult to find.

Bonding with Baby:

Relaxation techniques provide an opportunity for mothers to be present and fully engaged with their newborn. Quiet moments can also provide an opportunity simply to be present with your baby. Skin-to-skin time, sitting together or taking a gentle walk can create moments of connection without placing pressure on either mother or baby.

Simple Postpartum Relaxation Ideas:

Slow Breathing:
Take a few slow, comfortable breaths, allowing yourself to focus on the sensation of breathing rather than everything happening around you.

Guided Imagery:
Some people find it relaxing to close their eyes and imagine a familiar or peaceful place. Audio-guided relaxation can also be useful if you prefer some direction.

Progressive Muscle Relaxation:
This involves gently tensing and releasing different muscle groups while paying attention to areas where you may be holding everyday tension. Stop if anything feels uncomfortable.

Mindfulness or Meditation:
A few minutes focusing on the present moment can provide a pause from the mental demands of the day. It doesn't need to be a long or formal meditation practice.

Gentle Movement:
When appropriate for your individual recovery, gentle movement such as walking can offer a change of environment and some time outside. After birth — particularly following a C-section or complications — follow the advice of your healthcare professional about returning to exercise.

Making Space for Yourself

Relaxation during the postpartum period does not need to be elaborate. A warm drink, comfortable clothing, a favourite candle, a quiet bath when appropriate, or simply having someone else take care of an everyday task can create a small moment that belongs to you.

Thoughtful support from other people can be just as valuable. Bringing a meal, making a cup of tea, taking care of household tasks or giving a mother time to rest can help create the space in which self-care is actually possible. If you're choosing something for a new mother, our guide to postpartum gifts explores thoughtful ways to put her care and wellbeing at the centre of the gift.

What Helps Postpartum Recovery?

For more practical ideas around rest, nourishment, emotional support and gentle self-care, read What Helps Postpartum Recovery?

Final Thoughts

Finding time to relax with a newborn is not always easy, and self-care should never become another task a new mother feels she has to complete perfectly.

Small moments count. A few quiet minutes, accepting practical help, stepping outside or simply allowing yourself to stop can all create valuable breathing space during early motherhood.Postpartum recovery is individual.

If you are concerned about your physical or emotional wellbeing after birth, speak to your midwife, health visitor, GP or another appropriate healthcare professional.

Remember that neither self-care nor relaxation are selfish; they are essential and crucial for your emotional and psychophysical wellbeing as well as your ability to care for your baby.

Take some time each day to incorporate these one or more of these relaxation techniques, even if it's just for a few minutes. As you relax, you rejuvenate and you'll find yourself better equipped to navigate the joys and challenges of motherhood.