A mindful guide to postpartum recovery for body and mind
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what to expect during postpartum recovery, including a timeline for post c-section and natural births. Plus, 10 essential tips to care for your mental health.
Welcoming a new baby is life-changing, but one of the most significant challenges is navigating postpartum recovery. This journey is unique for every mother and involves both physical and emotional healing.
What is postpartum recovery?
Postpartum recovery is a period of physical and emotional adjustment and healing that starts right after the birth of your baby. During this time, your body slowly begins to return to its pre-pregnancy state, and every mother's experience with postpartum recovery is unique.
Listen to your body, take things at your own pace, and seek support when needed. By understanding what to expect, you can cope with this experience more comfortably and confidently.
1. Physical changes: After delivery, your body will start to recover from childbirth. Your uterus will shrink, tears or cuts from childbirth will heal, and you may experience postpartum bleeding and cramps as your uterus contracts. It's also common to feel sore, particularly if you had a c-section, episiotomy, or vaginal tearing.
2. Hormonal adjustments: Your hormones adjust after childbirth, causing a range of changes, from physical symptoms like hair loss or skin changes to emotional impacts like mood swings, feelings of sadness, or the "baby blues." These feelings are normal and usually temporary, but if they persist or worsen, talk to your healthcare provider.
3. Breast changes: If you're breastfeeding, you'll notice changes in your breasts as they begin to produce milk, which can include engorgement or tenderness. Breastfeeding can be challenging, so don’t hesitate to seek advice from lactation consultants or healthcare providers if you're experiencing difficulties.
4. Rest and recovery: The postpartum period requires plenty of rest. Your body is healing, and you're adjusting to the demands of caring for a newborn. Prioritize sleep when you can and ask for help from family, friends, or caregivers.
5. Emotional wellbeing: Your emotions might be all over the place after childbirth. You might feel joy, anxiety, exhaustion, or a mix of feelings. Acknowledge these emotions and seek support if you're overwhelmed. Taking care of your mental health is crucial in postpartum care.
Postpartum recovery timeline
Factors like the type of delivery, your overall health, and individual circumstances will influence your postpartum recovery process and timeline. It's important to give yourself time and prioritize your health and wellbeing. If you have any concerns about your recovery, reach out to your healthcare provider for guidance and support.
1–2 weeks postpartum
Physical recovery: In the first two weeks, your body begins its healing process. You may experience soreness, particularly if you had a c-section or vaginal tearing. Lochia, or postpartum bleeding, is common, but keep an eye on it and consult your healthcare provider if you notice any unusual signs.
Emotional changes: You may experience the highest highs and the lowest lows, emotionally. Remember that it’s normal to experience the "baby blues," including mood swings and weepiness. Don’t hesitate to ask for help.
Breastfeeding: Many breastfeeding mothers run into difficulty learning to feed their babies. You might face challenges like sore nipples or engorgement. Talk to lactation experts whenever you need help.
3 weeks postpartum
Emotional fluctuations: Emotional changes can continue into the third week. Monitor your mental health and seek support if you're feeling overwhelmed, or signs of postpartum depression emerge.
Sleep patterns: Sleep deprivation is common as you adjust to your baby's sleep schedule. Rest whenever you can, and seek help to ensure you're getting enough sleep.
Physical recovery: Continue with prescribed physical activity, like pelvic floor exercises, which are just as important after childbirth. If you've had a c-section, be mindful of your incision scar and follow your doctor's advice for care.
6 weeks postpartum
Postpartum checkups: This is typically the time for a postpartum checkup with your healthcare provider. They’ll assess your physical and emotional recovery and discuss contraception, breastfeeding, and any concerns you have.
Physical healing: By six weeks, many women start to feel physically stronger. Your uterus has likely returned to its pre-pregnancy size, and postpartum bleeding has usually stopped.
Activities: Depending on how you feel, you might be able to resume some pre-pregnancy activities. However, it's important to listen to your body and not rush this process.
10 mindfulness techniques for postpartum mental health
Caring for your mental health is just as important as physical recovery after childbirth. Mindfulness techniques can be a powerful tool to help you navigate the emotional complexities of the postpartum period.
1. Gentle yoga routines
Yoga can help you reconnect with your body and reduce stress, improve sleep, and boost your mood. Look for postpartum yoga classes that focus on relaxation and restoring strength.
2. Journaling
Keep a journal to help you understand and process your thoughts, feelings, and experiences during the postpartum period.
3. Mindful breathing exercises
Breathing exercises can be done anywhere and anytime you feel overwhelmed. Focusing on your breath can help center your thoughts and calm the nervous system. Try inhaling for four counts, holding for seven counts, and exhaling for eight counts.
4. Guided meditation
Explore the Calm app for guided meditation and relaxation exercises. These can be particularly useful during feeds, or when you have a few minutes to yourself.
5. Support groups
Shared experiences from a community of other new mothers can provide incredible comfort and reassurance. Look for local postpartum groups or online communities.
6. Gratitude practice
Reflect on what you’re grateful for to shift your focus from challenges to positives. This can be as simple as acknowledging one thing each day that made you smile or feel good.
7. Professional therapy or counseling
If you find it challenging to manage your mental health, find a therapist specializing in postpartum issues to provide support and coping strategies.
8. Mindful movement
Walking or stretching can be meditative. When you’re up to it, take a short walk with your baby to help you feel refreshed and clear your mind.
9. Self-care
Allocate some time each day for self-care activities that you enjoy. This could be a warm bath, reading, or a hobby. Self-care isn't selfish. It's essential for your wellbeing.
10. Self-compassion
Be kind to yourself during this time. Understand that it's okay not to have everything figured out and to feel a range of emotions.
10 mindful postpartum self-care tips
The postpartum period requires knowledge and a gentle, mindful approach to your recovery. Adding these mindful recovery tips into your daily routine can help ensure a smoother and more balanced postpartum period. Your wellbeing is just as important as taking care of your baby.
1. Prioritize rest and sleep
Sleep might seem like a luxury with a newborn, but it’s essential for your healing. Try to rest when the baby sleeps and ask for help from your partner or family members so you can get some much-needed shut eye.
💙 Try this Sleepy Rhythm Meditation from the Postpartum Healing series to help you get deep rest.
2. Stay hydrated and eat nutritiously
Good nutrition and staying hydrated are critical for your recovery, especially if you're breastfeeding. Focus on a balanced diet rich in proteins, vitamins, and minerals. Keep a water bottle on hand so you can drink throughout the day.
3. Engage in light exercise and movement
Gentle movement can also aid your recovery. Start with light walks and gradually increase your activity level as you feel comfortable. Avoid strenuous exercise until your doctor gives you the go-ahead, especially after a c-section.
💙 Mel Mah’s Daily Move can help you feel better in your body and build strength during this time of transition. Just be sure to move mindfully in ways that feel supportive to your healing body.
4. Learn mindful relaxation techniques
Techniques such as deep breathing, meditation, or gentle stretching can be incredibly beneficial. They can help manage stress and improve your mood and sleep quality.
💙 Try this Breathwork for Postpartum Anxiety meditation from the Postpartum Healing series.
5. Do pelvic floor exercises
Start pelvic floor exercises as soon as it’s comfortable post-delivery. These exercises can aid in recovery and help prevent long-term issues like incontinence, or the loss of bladder control.
6. Properly care for your incision scars
If you had a c-section or episiotomy, take care of your incision as instructed by your healthcare provider. Keep the area clean, and watch for signs of infection.
7. Seek support for breastfeeding
If you breastfeed and encounter challenges, seek help from lactation consultants or breastfeeding support groups.
8. Monitor your mental health
It’s normal to experience a range of emotions during the postpartum period, but if you feel overwhelmed, it’s important to seek support for your mental health. Talk to your healthcare provider if you have concerns about postpartum depression or anxiety.
💙 Support your mind by Feeling Baby Blues with Love during this meditation from the Postpartum Healing series.
9. Set realistic expectations
Your body has gone through a lot. Give yourself time to heal.
💙 In this Daily Calm meditation, Tamara Levitt discusses the importance of Self-Compassion.
10. Lean on your support network
Reach out to family, friends, or postpartum support groups. A support network can make a significant difference in your recovery.
Postpartum recovery FAQs
What is the 5-5-5 rule for postpartum?
The 5-5-5 rule in postpartum can help new mothers manage their wellbeing. It suggests taking five days in bed, five days on the bed, and five days around the bed, to be sure you’re getting adequate rest.
The first five days are intended for a mother to rest in bed, and have skin to skin bonding time with the baby. The next five days are meant to include activities on the bed like sitting up and playing gently with the baby, or having an older child meet their sibling and spend some gentle time with them while mom still gets to rest. The next five days are intended for some light activity within close proximity to the bed so you can still rest and have bonding time with your baby for skin to skin and nursing.
What is the average recovery time for postpartum?
The initial healing phase is typically considered to be 6-8 weeks, especially for physical recovery. However, it's important to note that full recovery, including both physical and emotional, can take several months. The type of delivery, complications during birth, and individual health conditions can impact the recovery timeline.
How long is postpartum recovery?
Postpartum recovery can vary based on individual experiences and circumstances. Physically, many women start to feel better within 6-8 weeks of delivery, but it can take several months or even a year to feel completely back to normal. Adjusting to life with a new baby, changes in your body, and lack of sleep can also impact your emotional wellbeing, so allow yourself time to recover.
How long does it take to get your body back after having a baby?
Wanting to get your body back to the way it was pre-pregnancy is common, but it's important to have realistic expectations. For some, it may take a few months to return to your pre-pregnancy body, while for others, it may take longer. Genetics, lifestyle, type of delivery, and your body's natural response to postpartum changes all play a role. Focus on gradual, healthy changes and give your body the time it needs to heal and adjust. Your body has done something incredible by bringing a new life into the world, and it deserves time and care to recover.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
