SUPPORTING YOUR NERVOUS SYSTEM IN POSTPARTUM

Bringing a baby into the world is one of the most profound transitions a woman can experience. Amid the sleepless nights, hormonal shifts, and physical recovery, many mothers find themselves feeling overwhelmed, anxious, or even stuck in a constant state of stress. This is because postpartum life places a significant demand on your nervous system—the body’s command center for safety, stress, and relaxation.

The Science Behind Postpartum and Nervous System Regulation

Research shows that the postpartum period is a time of heightened neuroplasticity, meaning the brain undergoes significant changes to adapt to motherhood.

Studies have found that maternal brain regions responsible for emotional regulation, bonding, and stress response are particularly active during the postpartum period (Kim et al., 2010).

However, chronic sleep deprivation, hormonal fluctuations, and the psychological demands of caring for a newborn can lead to the activation of the sympathetic nervous system (SNS) for a long period of time, contributing to increased anxiety and stress (Groer et al., 2015).

We know that when the parasympathetic nervous system (PNS) is engaged, mothers experience increased feelings of calm, improved digestion, better sleep, and enhanced bonding with their baby.

Supporting nervous system regulation can help relieve postpartum mood disorders and promote overall well-being.

Why Postpartum Can Overload the Nervous System

The nervous system is made up of two key systems:

• The Sympathetic Nervous System (SNS) – Also known as the "fight-or-flight" system, this kicks in during stress, exhaustion, or moments of overwhelm.

• The Parasympathetic Nervous System (PNS) – This is the "rest-and-digest" system, responsible for relaxation, healing, and a sense of safety.

In postpartum, mothers are often running on high alert—waking frequently, caring for their baby, and experiencing disrupted sleep and unpredictable days. This can keep the SNS in overdrive, making it harder to feel calm and present.

5 Ways to Regulate Your Nervous System in Postpartum

Regulation means bringing your body back into a state of balance. Here are some simple, effective ways to support your nervous system:

1. Prioritize Deep Breathing

Slow, intentional breathing signals to your body that it is safe. Research has shown that diaphragmatic breathing can reduce cortisol (the stress hormone) and enhance parasympathetic activity (Ma et al., 2017).

Try box breathing: Inhale for 4 seconds, hold for 4, exhale for 4, and hold for 4. Repeat a few times, especially in moments of stress.

2. Ground Yourself in the Present

When you feel anxious or overwhelmed, use grounding techniques like:

• 5-4-3-2-1 Method: Name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste.

• Walking barefoot outside or placing your hands on your heart to reconnect with yourself.

• Close your eyes and repeat grounding mantras such as ‘Be here now’ or ‘I am safe’

3. Nourish Your Body with Comforting Foods

Postpartum is not the time for depletion. Warm, nutrient-rich foods like bone broths, healthy fats, protein and easy-to-digest meals help stabilize blood sugar and support nervous system regulation. Research shows that omega-3 fatty acids and nutrient-dense diets can positively impact postpartum mental health and stress resilience (Freeman et al., 2006).

4. Create Small Moments of Rest

Your brain and body need rest and moments of pause to regulate. Even if sleep is broken, take 5 minutes to lie down, close your eyes, and breathe deeply.

Ask for help when needed and allow yourself moments of true rest. Research suggests that even short rest periods can reduce the SNS from being activated for long periods of time (Dinges et al., 1997).

5. Use Gentle Movement to Release Stress

Tension builds up in the body, so movement can help to release stored stress.

• Stretching or yoga (even just 5 minutes!)

• A short, slow walk outside

Research highlights that light physical activity postpartum can decrease cortisol levels and increase endorphins, promoting nervous system balance (Blum et al., 2014).

Your Nervous System Deserves Care Too

Regulating your nervous system isn’t about eliminating stress altogether, this would be highly unrealistic of us to achieve—it’s about creating pockets of calm in your day.

As a postpartum mother, you are holding so much. Supporting your nervous system allows you to feel more grounded, connected, and resilient as you care for yourself and your baby.

If you need more support in your postpartum journey, I’d love to help. Whether through postpartum planning, nourishment, or in-home care, I’m here to guide you towards a more easeful, supported, and nourished postpartum experience.

With love and nourishment x