5 Ways to Calm Your Nervous System
Wondering how to calm your body after childbirth?
In this blog post, we will talk about five exercises and herbal remedies you can integrate into your life right now to help soothe your nervous system after childbirth.
How to Calm Your Nervous System after Birth Trauma
1. Breathing Exercises
The number one way to calm your nervous system is through breathing. As a Pilates, Yoga, and Fitness instructor for over 20 years, I can attest that it always comes back to breathing. Here are two exercises you can practice daily to feel calmer and present with your family:
Heart Breath: Place your hand on your heart, close your eyes (unless you’re driving), and take a deep breath into your heart. Breathe out while envisioning all the things you’re grateful for. Practice gratitude lists to combat depression and anxiety.
Square Breath: Envision a square and inhale for the full length of the square, hold your breath, and exhale for the same duration. Repeat this pattern to calm your nervous system.
2. Herbal Medicine
Herbal medicine is another effective way to calm your nervous system.
In my course, "The Present Momma," I teach moms how to use herbal teas and tinctures to quiet the nervous system, aid sleep, and manage depression.
Depending on whether you’re breastfeeding or not, you can use safe botanicals like ashwagandha, reishi, chamomile, and lemon balm. Combining adaptogens and nervines can prevent burnout and soothe the nervous system.
3. Presencing
Presencing means staying calm and present amidst the chaos. During my Lyme disease treatment, I learned a breathing mantra from Primal Trust:
Breathe in and say, "I"
Breathe out and say, "am"
Breathe in and say, "here"
Breathe out and say, "now"
Breathe in and say, "In"
Exhale and say, "This." This mantra, coupled with slow breaths, can help you stay calm and present, teaching your children to mirror your calmness.
4. Vagus Nerve Exercises
Stimulating the vagus nerve, which extends from the brainstem through the heart, lungs, and digestive tract, can help calm your nervous system. The Voo breath is an effective exercise:
Inhale deeply
Exhale and say "Vooo." Humming or singing can also soothe the vagus nerve, helping to manage panic attacks and anxiety.
5. Homeopathy
Homeopathy offers a fast and safe way to manage panic attacks and soothe the nervous system. For example, Aconite can help if you wake up startled and anxious around midnight. Homeopathic remedies are easy to use and can be very effective, especially in acute situations like middle-of-the-night panic or croup in children.
Postpartum Post-Traumatic Stress Disorder
Trauma from birth is common. Additionally, if you had trauma before childbirth, it tends to arise after childbirth, causing great confusion.
To heal naturally, we need a variety of modalities to feel calm again. Nervous system regulation is key to feeling safe in your body and feeling like your children are safe, so everyone can sleep at night.
Conclusion
In the video, I describe how you can calm your nervous system after childbirth so you can feel calm during the day in order to stay focused and get things done, and at night, you feel safe enough to drift off to sleep. Nervous system regulation is key to healing birth trauma.
