Breathe, Breastfeed and Bathe - Helping Heal your Postparum Body
Jan 12, 2020
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published January 12, 2020
Direct Answer
Postpartum healing centres on three simple things: breathing to send oxygen and calm to your body, breastfeeding and bonding with your baby, and bathing to soothe your perineum with warm, herb-infused water. Slowing down for these basics, rather than rushing back into pre-pregnancy activity, gives your core and pelvic floor the best chance to recover fully.
Key Takeaways
- Postpartum recovery is often rushed — healing takes priority over "bouncing back" quickly.
- Practicing core breathing during pregnancy makes it a ready-to-use recovery tool after birth.
- Warm herbal baths or sitz baths can help soothe and support perineal healing.
- Breastfeeding time can double as bonding and recovery time, not just feeding time.
- Rushing back to intense exercise too soon raises the risk of mummy tummy and a weakened pelvic floor.
Three Key Components of Postpartum Care
Aside from sleeping, eating, and drinking a ton of water, this is all you should be focused on after your babe is born:
- Breathe into your body to send healing oxygen around
- Breastfeed and bond with your new baby
- Relax in warm baths filled with healing herbs to help soothe and restore your perineum
That’s it!! You need to take time to heal your postpartum body.
The Importance of Recovery Time
The importance of postpartum recovery is so often overlooked. Moms are anxious to feel like themselves again, to move in a non-pregnant body, and to get back into their pre-pregnancy clothes, but too much too soon can spell disaster for the postpartum body.
By taking time to heal, to rest, and to support your body, you will better restore your form and function, leaving you less likely to experience the common postpartum complaints of mummy tummy and a weak pelvic floor.
Breathe
Restoring your body actually starts while you are pregnant. By learning and practicing core breathing throughout your pregnancy you will maintain a strong and functional core and you will be well versed in the best restorative exercise there is!
The best part is you won’t have to learn something new on top of learning to breastfeed, dealing with little sleep, and transitioning into your new role as a mom.
Core breathing trains the deep core system functionally by embracing the relationship of the diaphragm and the pelvic floor. Core breathing naturally strengthens the abdominals and pelvic floor while also fostering length and ease in this often tense part of our body.
As soon as the baby is born, begin your core breathing to help the body relearn the proper function, circulate oxygen to the healing tissues and naturally restore tone and strength to the midsection and the pelvic floor. The beauty is that core breathing can be done while breastfeeding either seated or side-lying.
Breastfeed
Breastfeeding allows us to bond with our baby, but it also encourages rest and healing. Each time you breastfeed oxytocin is released, which decreases blood pressure and instils calm in the mother.
It also stimulates the uterus to contract which aids in its return to its pre-pregnancy size. These uterine contractions also serve to slow down postpartum bleeding.
And the beauty of breastfeeding is that it can be done anywhere – even the bath – which provides a beautiful opportunity for skin to skin contact.
Bathe
Bathing is a gentle, soothing way to help heal the perineum after birth. Even if there was no tearing, the tissues still need time to heal and restore.
Ice in the first 24 hours will help reduce swelling and will feel very soothing. After that, try soaking postpartum pads in healing herbal remedies and then freezing them for use in between baths.
Ensure there is a thin layer between your skin and the pads – those tiny little baby clothes are ideal! Use these same herbs and add them to sitz baths or full baths and immerse yourself in restoration.
Bathing is time for you, time to heal, time to bond with your baby and embrace motherhood.
Related Articles
- 5 Tips for Perineal Healing Postpartum
- C-Section Recovery – Tips to Optimize Healing
- Kegel Your Way to a Stronger Core
- What is "THE CORE"?
Recommended Programs:
The Buff Muff App
The Buff Muff App will help you finally get clarity on the elusive kegel and teach you how to activate your pelvic floor appropriately and then add it to movement. There is a ton of free content available to anyone who downloads the app including a 7-day pelvic floor fitness challenge to introduce you to the concept of a whole-body fitness approach to pelvic health. Once the free challenge ends you have the option to join the membership for ongoing support from me, your very own vagina coach.
Frequently Asked Questions
What are the three key components of postpartum healing?
Breathing to send healing oxygen through your body, breastfeeding and bonding with your baby, and bathing in warm, herb-infused water to soothe your perineum. Together with rest, food, and hydration, these form the foundation of early recovery.
Why is core breathing useful for postpartum recovery?
Core breathing coordinates your diaphragm and pelvic floor, and if you practice it during pregnancy you'll already know how to use it as a gentle, restorative exercise once your baby arrives, without needing to learn something new.
How can herbal baths help postpartum healing?
Warm sitz baths or full baths with healing herbs can help soothe and support a healing perineum while also giving you dedicated time to rest and bond with your baby.
How soon should I return to exercise after birth?
There's no universal timeline, but rushing back into intense exercise before your body has healed raises the risk of issues like mummy tummy and a weakened pelvic floor. Prioritize breathing, rest, and gentle movement first.
If you enjoyed this article, you might also like our episode:
Optimizing Postpartum Recovery with Dr Labib Ghulmiyyah
Listen to the episode
