By Team Mamala
In the weeks after giving birth (a period refer to as the '4th trimester' but what we at Mamala refer to as 'acute postpartum'), many women expect physical recovery—but few are prepared for the emotional and neurological impact of the postpartum period. Between sleep deprivation, hormone crashes, overstimulation, and constant vigilance, your nervous system can spiral into fight-or-flight mode. The result? Exhaustion, anxiety, and a loss of grounding.
So, what can we do? There are a number of daily, low-effort rituals can re-regulate your system. Here’s how to calm your body, reset your energy, as you adjust to a new normal:
1. The 3-Minute Breath Reset
Your breath is a direct line to your nervous system. One of the fastest ways to shift out of overwhelm is through vagus nerve activation. Try this:
- Inhale through your nose, expanding your ribs outward and back.
- Exhale with a soft, audible “Haaa” like you’re fogging a mirror.
- Repeat slowly for 3 minutes. This breath helps regulate heart rate, calm stress hormones, and increase oxygen flow to the brain.
2. Weighted Warmth
Postpartum bodies crave safety. Applying gentle, evenly distributed weight (like a warm rice pack or weighted blanket) can signal "you’re safe" to your nervous system. Try it across your chest or low belly while lying down to feel instantly grounded.
3. Aromatic Anchors
Scent is powerful. Create an aromatic ritual using essential oils like lavender, frankincense, or orange peel. Inhale while repeating a calming mantra: “I am safe. I am healing. I am whole.” You can keep a roller or diffuser nearby for moments of tension.
4. Gentle Grounding Movement
Skip the HIIT workouts and try some grounding moves instead. These simple movements bring awareness back into the body and help discharge excess energy.
- Supported child’s pose with pillows
- Foot rolling on a massage ball
- Wall-assisted squats with breath
5. The Sacred Pause (with a Support Snack™, of course)
Build one moment a day where you do nothing except nourish yourself. Make a cup of herbal tea, pair it with a Mamala Support Snack™, sit and consume slowly. Let this be a pocket of pleasure, presence, and pure nervous system reset.
Frequently Asked Questions About Calming Your Nervous System as a Mother
Q: Why do I feel so overstimulated after having a baby?
A: The postpartum period can trigger sensory overload due to sleep disruption, hormonal shifts, and nonstop caregiving. Your nervous system stays in high-alert mode, which can feel like anxiety, irritability, or emotional exhaustion.
Q: What are small daily rituals that actually help new moms feel calm?
A: Short, repeatable actions—like slow breathing, holding warmth across your chest, or pausing for tea—can signal safety to your nervous system. These gentle cues help retrain your body to shift out of stress mode.
Q: How can scent be used as a tool for emotional recovery?
A: Scents like lavender or citrus can anchor the body in moments of overwhelm. Paired with a simple affirmation or breathing practice, aromatherapy can become a powerful sensory “reset” to ground your energy.
Q: Is movement still important if I'm exhausted and not ready for workouts?
A: Yes—but think in terms of nervous system support, not calorie burn. Restorative movements like supported child’s pose or foot massage help regulate overstimulation and reconnect with your body. If you're looking for a gentle, step-by-step guide created by a physical therapist, check out our full movement guide for early postpartum recovery
Q: What is "wighted warmth," and why does it help new moms?
A: Weighted warmth—like a heated rice pack or light weighted blanket—gently stimulates pressure receptors and helps down-regulate the nervous system. It’s a fast, sensory way to feel safe and settled, especially during rest or feeding times.
Q: What's one low-effort self-care habit I can build postpartum?
A: Create a “sacred pause”—just 5 minutes daily to eat something nourishing and be fully present. This mini ritual builds consistency, slows your pace, and reinforces that you are worth tending to.
Q: I've hear about vagus nerve stimulation, how dos that work for new moms?
A: The vagus nerve helps regulate your body's stress response. Activating it through extended exhales (like a slow "Haaa" breath) or cold exposure can cue the body to relax, supporting mood, digestion, and even lactation.
Q: What if I can't meditate or journal, are there other grounding tools?
A: Absolutely. Grounding doesn’t require stillness. Sensory rituals—like scent, pressure, slow chewing, or even rhythmic touch—can create the same calming effect, especially for moms who feel too restless to sit still.
Q: What are some somatic practices for postpartum healing?
A: Somatic tools focus on body-based healing—like breathwork, touch, and gentle movement—to help release tension stored in the nervous system. They’re especially effective in the early postpartum months.
Q: How can I feel more grounded when my body doesn't feel like mine?
A: When you're disconnected from your body after birth, grounding rituals like foot massage, holding warmth to your core, or slow scent breathing can help you feel present and rooted again.