How to Support Your Nervous System After Birth (A Mother’s Guide)
Becoming a mother is one of the most profound transformations a woman can go through not just physically, but emotionally, mentally, and spiritually. After birth, your nervous system has been through a huge transition. If I am honest it was this that I found most challenging after the birth of my twins. Finding the ground again was hard and what was even harder was that the ground had changed, my foundation felt rocked and my body and nervous system completely new.
So I want to say that even though you may be deeply in love with your baby, it’s also common to feel depleted, wired-yet-tired, anxious, or disconnected from yourself. I have written about the reasons for this, but in this blog I wanted to share some gentle practises that might support your nervous system can be supported, gently and steadily, with daily practices that help you feel more grounded, connected, and resourced.
This guide offers compassionate, (hopefully) realistic ways to nurture your nervous system after birth even when your time and energy feel limited.
1. Prioritise Rest (Even in Small Moments)
Your body has just done something extraordinary and it’s natural to need more rest than usual. Full nights of sleep may not be possible right now, but short pockets of deep rest can make a difference.
For me, I found it hard to sleep when I got the chance so I leant into Yoga Nidra. Yoga Nidra, is guided meditation often called “yogic sleep.” You lie down, close your eyes, and are guided through relaxing the body, breath, and mind. Even a 20-minute practice can leave you feeling as though you’ve had hours of restorative rest - there is so much research backing this too.
This can be done while your baby naps or even with your baby lying beside you.
2. Connect with Nature’s Rhythm
Nature has a way of helping the body remember its own balance. Research shows that spending time in green spaces can lower cortisol, reduce anxiety, and improve mood¹.
In the early days it could be:
Sitting under a tree with your baby.
Feeling the grass or earth beneath your bare feet.
Watching clouds from your balcony.
Listening to birdsong while feeding your baby.
When you’re with your baby, nature can be both a grounding force for you and a soothing sensory experience for them. When possible, also find moments of solo nature time, even if it’s just five minutes of stillness in your garden.
3. Move Your Body Gently
After birth, movement can feel different perhaps slower, heavier, or even foreign. Instead of forcing yourself into intense exercise, focus on gentle, intuitive movement that brings you back into your body.
One simple practice is putting on a song you love and letting your body sway or stretch in whatever way feels nourishing. Research has shown that even brief, mindful movement can regulate the nervous system and improve emotional well-being².
This isn’t about “working out” it’s about listening to your body’s cues, stretching out tension, and allowing yourself to feel alive and present.
4. Lean into Connection
Human nervous systems are designed for co-regulation and we calm more easily in the presence of others. This could mean:
Sitting with a friend while the babies play or feed.
Joining a local mothers’ group.
Calling someone who listens without judgment.
If in-person connection isn’t possible, consider connecting with the more-than-human world by placing your hands on the trunk of a tree, watching the ocean, or talking out loud to the wind. These simple acts can help you feel held and less alone.
5. Practice Self-Compassion Daily
It’s easy to feel like you’re not doing enough or not “handling” motherhood well. But every day you are showing up in the best way you can. Research shows that self-compassion which is treating yourself with the same kindness you’d offer a friend, is strongly linked to resilience and lower stress³.
This might look like:
Taking a deep breath before responding to your baby’s cry.
Reminding yourself, “I am learning, and that’s okay.”
Your nervous system heals more easily when it feels safe, understood, and cared for especially by you.
Finding Ground Again
You do not have to “fix” yourself after birth. You are in a natural season of transition. By weaving in these gentle practices rest, nature, movement, connection, and compassion you give your nervous system the steady nourishment it needs to find its balance again.
Continue Reading
Why Taking Care of Your Body and Nervous System is the Greatest Gift to Your Child
A Mother’s Guide To Understanding and Regulating Your Nervous System
Sleep Deprivation in Motherhood: How Exhaustion Affects Your Nervous System & Parenting
References
Twohig-Bennett, C., & Jones, A. (2018). The health benefits of the great outdoors: A systematic review and meta-analysis of greenspace exposure and health outcomes. Environmental Research, 166, 628–637. https://doi.org/10.1016/j.envres.2018.06.030
Koch, S. C., et al. (2014). Effects of dance movement therapy and dance on health-related psychological outcomes: A meta-analysis. The Arts in Psychotherapy, 41(1), 46–64. https://doi.org/10.1016/j.aip.2013.10.004
Neff, K. D., & Germer, C. K. (2018). The mindful self-compassion workbook: A proven way to accept yourself, build inner strength, and thrive. New York: Guilford Press.
