Mindfulness is popping up everywhere, and for good reason. We're all a bit stressed in our day to day lives and that includes lactation too.
Parenting takes a lot of work and the mental load we take on with a new babee can be stressful as well. If you are stressed your babee and body will feel it too. When you are anxious you create cortisol which inhibits oxytocin the milk releasing hormone and prolactin, our milk making hormone.
Have you thought about using breath work with breastfeeding too? Not only is it beneficial for pregnancy and childbirth, it works to relax and relieve the anxiousness around making enough milk for your babee.
Breathing and visualizing the milk letting down or an overflow of milk helps to set the tone for the feeding and your milk supply, relax you and relax your babee. The goal of mindfulness is to meet you where you are and instill the confidence that you are enough.
But there's a way to work it out. Take a moment to breathe it out honey with Let It Go, Let It Flow expanding circle below. I offer private breath work and therapeutic breast massage sessions specifically for lactation to help you relax, relieve fears or anxieties surrounding your birth possibly into your breastfeeding journey.
Mindful breathing can help breastfeeding parents relax, improve milk flow, and create a calming environment for both parent and babee. Here’s a simple guide to follow before or during a breastfeeding session:
Step 1: Find a Comfortable Space
• Sit in a quiet, comfortable spot where you feel safe and supported.
• Ensure you have a breastfeeding pillow or cushions to support your back, arms, and baby.
• Keep water nearby to stay hydrated.
Step 2: Set an Intention
• Take a moment to center yourself.
• Silently set an intention for the session, such as “I nourish my baby with love and peace” or
“I am calm, and my babee is calm.”
Step 3: Ground Yourself
• Place both feet flat on the ground if you’re seated.
• Feel the connection between your body and the surface supporting you.
• Gently close your eyes to eliminate distractions.
Step 4: Inhale Slowly Through Your Nose
• Breathe in for a count of 4 to 5 seconds.
• Feel your belly expand as you breathe in deeply.
• Imagine drawing in calm, loving energy.
Step 5: Hold the Breath
• Hold the inhale for 2 to 3 seconds.
• Use this moment to visualize warmth and peace flowing through your body.
Step 6: Exhale Gently Through Your Mouth
• Slowly release the breath for a count of 6 to 7 seconds.
• Imagine letting go of tension, stress, or intrusive thoughts.
• Feel your shoulders relax as you exhale.
Step 7: Repeat the Cycle
• Continue this breathing pattern for 5 to 10 cycles (about 2-3 minutes).
• If your mind wanders, gently bring your attention back to your breath or babee.
Step 8: Engage in Baby Connection
• While breathing mindfully, place a hand on your babee or make gentle eye contact.
• Notice your babee’s breathing, movements, and sounds.
• Synchronize your breath with your babee’s if it feels natural.
Step 9: Use Affirmations or Visualizations (Optional)
• Silently repeat affirmations such as:
• “My body knows how to feed my babee.”
• “I trust my baby and my body.”
• Visualize your milk flowing smoothly and your babee feeling comforted and nourished.
Step 10: End with Gratitude
• Once the feeding session is complete, take a moment to express gratitude.
• Acknowledge your efforts, your body’s ability to nourish, and the bonding time with your babee.
Tips for Success
• Practice this routine regularly to build a habit.
• Use calming background music or white noise if it helps you relax.
• Incorporate aromatherapy (lavender or chamomile) if safe for you and your babee.
This practice promotes relaxation, enhances your let-down reflex, and strengthens the emotional bond with your babee.
Repeat and see how you feel afterwards.
Come back to this circle when the journey feels too heavy. We're here for you!
You got this, honey!
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