5 Tips for Reconnecting with Your Body Post Baby

Your body changes so much after having a baby. Your abdomen organs must find their way back, your hips and pelvic bowl re-organize themselves, you might notice changes in how your body responds sexually, your breasts and nipples change shape and size, and that’s just some of it! 

So if you are feeling like you’re disconnected from your body or want some practical self-care tools for connecting with yourself after having a baby you’re in the right place.  

These are 5 simple and easy ways to practice self-care and connection with your body in a way that honors how busy you are as a mother. 

Tip 1: Find the In-Between Moments 

Before you have a baby self-care usually feels a lot more spacious. Long yoga classes, long quiet mornings, full nights of uninterrupted sleep… Things you never realized were self-care can start to feel like luxuries when you have a baby. So instead of trying to find hour-long chunks of time where you can sneak away and get alone time (which might not be realistic for a little while) try to find the moments in between to get connected to your breath and tune in with your body.  

This can look like 5 minutes doing a body scan while you’re holding them as they sleep. Or taking a little longer in the shower and savoring the way you touch your body while you wash it. It’s the in between moments where you can find breath, listen to your body, and make space to feel all the emotions that come along with motherhood that will help you feel more connected to your own sense of self, and your body.  

Tip 2: Warmth and Water Are Your Friends 

The healing power of water can be incredibly soothing for a postpartum body. You might indulge in a warm bath with Epsom salts to relax muscles and give you that sense of being held. Water is a great way to relieve stress and tension in the body, and warmth gives you a sense of comfort.  

Staying warm also means your body doesn’t have to work as hard to keep you warm, which will give you more energy for all of the other things you are doing. You can connect with water and warmth in the shower, letting yourself take a few minutes to feel how good the heat and pressure feel on your skin. Or! Enjoy a nice long soak after baby goes to bed.   

Tip 3: Gentle Breathwork 

Connecting with your breath can be a powerful way to reconnect with your body and will help you ground and feel more capable in moments when you feel stressed or tired. Start with simple belly breathing, where you breathe a slow deep inhale into your belly, allowing it to rise and fall. As you exhale see if you can extend the exhale so that it goes longer than the inhale, this can help signal the nervous system to go into para-sympathetic mode, otherwise known as the “rest and digest” mode.  

Belly breathing can help reduce stress, promote relaxation, and even improve core stability subtly. Practicing for a few minutes each day can also enhance your energy levels and emotional resilience. 

Tip 4: Gentle Floor Movements 

Incorporate gentle, non-linear, restorative floor movements into your daily life. Lay out a yoga mat, put on your favorite music, and hands and knees or on your back let your body move and sway in a way that feels nourishing. You can connect these movements to your belly breathing for a deeply restorative practice. Think of it as part free form, part inspired dance, and part stretching.  

Movements such as pelvic tilts, cat-cows, or gentle twisting can be incorporated into your movement as well. These exercises not only aid physical recovery but also help you feel more present and grounded in your body. 

Tip 5: Body Oiling as Loving Self-Touch 

Nourishing and hydrating your skin is a great after shower ritual that can allow you time to touch and connect with your body. All you need is your favorite body oil, and then with as much love, care, and attention as you can place in your hands gently massage your body.  

Focus on areas that need extra care and attention, such as your belly, thighs, breasts, and neck. This practice not only moisturizes the skin but also helps in creating a moment of intimacy and appreciation for your body’s strength and resilience. 

With these 5 practices you’ll be able to find little moments throughout the day to bring loving touch and awareness to what your body wants and needs. Remember that it’s not about finding large chunks of time where you can go to the spa (which is also wonderful) it’s about building little moments throughout your day. If you utilize these practices over many weeks and months, your sense of connection to your body, and your relationship with self-care will feel alive and well.  

Vittoria Allen

Vittoria is a writer based in San Diego. A lover of good food, slow living, and a good novel, she shares her life with her husband and two daughters trying to squeeze out the beauty in every moment.