In the weeks after birth, most new mothers are told to focus on the baby; feed her, track her and figure out her sleeping patterns. Meanwhile, the person who just went through pregnancy, labor, delivery, and a massive hormonal shift is quietly expected to “bounce back” on her own.
But moms also need to be supported, in a way that's gentle and inentional. The good news is that meaningful care doesn’t require spa days, long workouts, or elaborate routines. Five minutes a day, done with intention, can make a real difference in how your body heals and how your nervous system stabilizes in this new chapter.
We talked to herbalist and Mahmee wellness coach, Jovanka Ciares, who gave us tips on how moms can spend a little bit of time each day to take care of themselves.
The first place to start is touch. After birth, many women feel disconnected from their bodies, especially if delivery was difficult or medicalized. Taking a moment to physically reconnect can be grounding. At the end of a shower, or before getting into bed, apply a small amount of oil or lotion to your skin and slowly massage your arms, legs, feet, or abdomen. It’s about reminding your body that it’s safe, supported, and still yours. Even thirty seconds of intentional touch can calm the nervous system and reduce stress hormones that interfere with healing. Don't you just feel calmer after reading that?
Breath is another powerful, often overlooked tool, said Jovanka. Postpartum life is full of shallow breathing - holding tension in the chest while feeding, rocking, worrying. Taking just a minute to slow the breath can shift your body out of fight-or-flight mode. Try inhaling deeply through the nose, letting the belly expand, then exhaling slowly through the mouth. Do this three or four times. It signals to your body that it can soften, which supports everything from digestion to hormone regulation to emotional steadiness.
Hydration and nourishment also play a critical role in recovery, especially for breastfeeding mothers. In the early weeks, many women forget to drink enough fluids or eat regularly, simply because they’re exhausted. One simple habit is to pair hydration with an existing routine, like drinking a full glass of water or warm tea every time you feed your baby. Herbal teas like ginger, fennel, or lemon balm can be both soothing and supportive, offering gentle nourishment without requiring much effort. These small, repeatable habits help replenish what pregnancy and birth depleted.
Postpartum care is also about warmth and grounding. Many traditional cultures emphasize keeping the body warm after birth, recognizing that the body has lost blood, fluids, and energy. Even something as simple as wearing cozy socks to bed, using a warm compress on the lower abdomen, or choosing warm foods over cold ones can support circulation and comfort. These practices may seem subtle, but they help the body feel contained and cared for during a time of vulnerability.
Perhaps the most important five-minute practice is giving yourself permission to slow down. Postpartum recovery isn’t linear, and it isn’t meant to be rushed. There will be days when your body feels strong and days when it feels heavy or unfamiliar. Taking a moment each day to check in; asking yourself how you feel physically and emotionally, for example; creates awareness. That awareness makes it easier to notice when something feels off and to seek support before a small issue becomes a bigger one.
Caring for your body is a must during postpartum. Five minutes a day won’t solve everything, but it can anchor you in your body, support healing, and remind you that you matter too.
In a season where so much attention flows outward, these small moments of care can quietly restore what’s been given so freely.
To get your own doula, and more, usually covered by your insurance, head over to Mahmee.
