Have you recently given birth and feel unsure where to begin with recovery?
You’re not alone. So many new mums feel overwhelmed in those early weeks — caught between caring for a newborn and trying to feel “normal” again. Here’s one key reminder: It took around 9 months to grow your baby — it will take at least that long (and often more) to truly recover.
So take the pressure off.
Start small.
Let your healing be slow, steady, and supported.
Here are 5 foundational steps to guide your postpartum recovery journey.
1. Rest
During pregnancy, many of us can’t wait to give birth — imagining we’ll finally "get our body back." But the reality is, after birth, the body often feels disconnected. No matter what kind of birth you had (vaginal, assisted, or c-section), your body has done something massive — and it needs time to recalibrate.
If you can, follow the simple rhythm of 5-5-5:
5 days in bed
5 days around the bed
5 days in the house
In many traditional cultures, rest is sacred. In Chinese medicine, the first 40 days after birth are known as a “golden window” — a time for deep rest and nourishment, where family support allows the mother’s body to be reborn into better long-term health.
2. Nourish
Your body has just done a marathon of marathons — now it needs replenishing. If you’re breastfeeding, you’re also giving nutrients to your baby, so your food matters even more. Eating warm, nourishing meals with healthy fats, iron, and minerals can support your recovery and energy.
No family around?
Plan ahead by preparing freezer meals, setting up a meal train with other mums, or reaching out to local support like Bellyful NZ, which delivers meals to families with new babies.
And if support is limited, consider a postpartum doula — someone who can walk alongside you in those early weeks.
3. Breathe
We often hear: “Start doing Kegels after birth.”
But here’s the truth: please don’t jump into Kegels unless you’ve been assessed by a pelvic floor physio. Most of us actually have a tight pelvic floor after birth — and more squeezing can make things worse, not better.
Instead, start with breath.
I teach what’s called umbrella breathing — a 3-dimensional breath that moves the ribs, diaphragm, and pelvic floor together. This kind of breath not only calms your nervous system, but also gently reintroduces the connection between your breath, core, and pelvic floor — without strain.
Watch: What is Umbrella Breathing? See below the Instagram Reel.
4. Move
One of the hardest things in our modern world is the pressure to “bounce back.” You may hear things like:
“Wow, you’ve bounced back so fast!”
“You should try postnatal yoga or fitness to lose the baby weight.”
Here’s what I want to say back: Your body just created a human. It doesn’t need to bounce back — it needs to be honoured.
Instead of rushing back into high-impact fitness, it’s so important to rebuild from the inside out. Start with someone trained in postnatal recovery — someone who understands how to use breath, alignment, and functional movement to support your healing. You deserve movement that respects where you are, not where you “should” be.
5. Connect
It truly does take a village — not just to raise a baby, but to hold the mother too.
We humans are social animals. And in early motherhood, community matters more than ever. Whether it’s a mum group, a supportive class, or a few close friends — being seen, heard, and understood is a huge part of postpartum wellbeing.
Look for groups where the conversations go deeper than “How are you?” Find spaces where you can be real, share the highs and lows, and feel safe being vulnerable. That kind of support can make all the difference.
Postpartum recovery is not a checklist or a 6-week milestone. It’s a tender, layered, ongoing process — one that deserves time, care, and support. These five steps — rest, nourish, breathe, move, and connect — can help you rebuild gently, piece by piece, from the inside out.
If you're looking for postpartum yoga or movement support in Wellington, I’d love to welcome you into one of my classes. We focus on healing, not bouncing back — and you’ll be in good company with other mamas navigating this wild, beautiful season too.