Why Target the Nervous System?
During early motherhood, the body may stay on high alert due to ongoing caregiving demands. Frequent night waking, hormonal fluctuations, and the need to respond quickly to infant needs keep the nervous system active.
Diaphragmatic Breathing
Why These Exercises?
These regulation strategies are informed by principles of Polyvagal Theory. This theory helps explain how the body responds to stress and safety cues, and why periods of transition, such as early motherhood, may leave individuals feeling physiologically alert even when rest is needed.
What does it do?
Diaphragmatic breathing helps shift the body into a more regulated state by promoting our parasympathetic nervous system responsible for relaxation and readiness for rest.
How do I do it?
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Sit or lie down comfortably
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Place one hand on your chest and one on your belly
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Slowly inhale through your nose, allowing your belly to rise, and try to keep your chest relatively still
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Exhale slowly through your mouth
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Continue for 10 breath cycles or for 3-5 minutes
Where do I find it?
Humming to Support Vagal Tone
What does it do?
Humming creates gentle vibrations in the throat that can stimulate the vagus nerve. This may support your body's ability to shift out of stress mode and into a calmer state that is more ready for rest.
How do I do it?
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Breathe in through your nose, taking a deep diaphragmatic breath
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As you breathe out, gently hum a comfortable sound
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Focus on the vibration you feel in your throat and chest
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Repeat for 1-2 minutes before attempting sleep
Where do I find it?
What is the Vagus Nerve?
The vagus nerve helps your body switch from “fight or flight” to “rest and relax.” It supports calming your heart rate and breathing so your body can prepare for sleep
Calming Together Before Bed
What does it do?
Co-regulation uses calm connection with another person or animal to help your nervous system settle after long periods of caregiving. Being near a loved one who is calm can support your body's shift from alertness to relaxation.
How do I do it?
Sit or lie beside a trusted partner or support person. Spend a few quiet minutes talking, holding hands, or resting together before attempting sleep. Co-regulation can also occur with a pet. If a partner or pet are not available, calm connection with a trusted support person, a brief phone call, or even quiet time spent holding your baby may help your nervous system settle before sleep.