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Mind Body Healing After Childbirth

September 8, 2025by Dr. Rashi Gandhi

The birth of the child is often associated with joy but we cannot overlook how profound transition that takes place in a mother’s mind and body . As a core part of motherhood it is instinctual to put your child first , however it is crucial to remember that a mother mental health is foundation of her ability to take care of the child. You cannot pour from an empty cup . Taking care of yourself is necessary act of love for you and your baby .

Your body has just gone through a massive change and your hormones may be all over the place. It’s okay to feel a mix of joy , anxiety , sadness and overwhelm, all at once. Allow yourself to feel whatever emotions you feel without judgement. You are not expected to have this all together. Your life has shifted in a way you have never imagined. Decisions about your work life may have changed, your relationship with your partner may be evolving and dynamics of your family is new. Giving yourself time to accept this change with grace is the key.

To help your body heal new mothers can benefit from a structured 5-5-5 postpartum rule. This structured recovery rule helps in gentle healing after childbirth :

  • 5 days in bed: This is primarily for you to physically rest and let your body heal from delivery trauma .
  • 5 days on the bed: For the next 5 days , you can do activities on the bed like breast feeding, journaling or any other seated activities.
  • 5 days near the bed: This phase encourages light movement like slow walks or standing to prepare breakfast. You can move around in your house.

This approach allows a gentle transition to adjust emotionally and mentally . It is a reminder to slow down and listen to your body and heal at your own pace.

Mindfulness activities can help you to navigate through the emotional stress during the postpartum period :

  1. Self -Care: Indulge in self care activities daily to connect with your own self . It could be a warm bath, listening to your favourite song or just reading . Remember that your mental health is directly proportional to how well you can take care of your child .
  2. Mindful Movement: A mindful walk after childbirth can be a wonderful way to reconnect with your body and mind. Before you start walking, take a moment to set an intention for your walk. It could be to relax, to connect with nature, connect to your own emotions or just to enjoy the moment.
  3. Guided Meditation: You can listen to guided meditation audios which can help you reset your nervous system and lower down the emotional stress. This can also improve your sleep quality.
  4. Self- compassion: Self- compassion is very important during this time. Be kind to yourself and keep on telling yourself that you don’t need to figure out everything now.
  5. Breathing Exercises: You can practice taking long deep breaths whenever you feel overwhelmed by your thoughts or emotions. Deep breathing can help you calm down your nervous system.
  6. Professional Help: Don’t shy away from asking for help . If you think you are not able to manage your emotional stress please seek for a therapist who can support you during this time and equip you with better coping tools

Mindfulness practices and self care are not luxury during this time but they are  essential for recovery. Waiting to get your body back to how it was before delivery is normal but it is important to set realistic goal . Genetics, lifestyle , eating habit, type of delivery , support system all play an important role. Focus on bringing gradual changes and give your body time to heal and recover.

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