How Slowing Down Your Nervous System Can Help Restore Your Core Postpartum
Postpartum life is full of challenges—your body feels different, your energy is drained, and you’re juggling more than ever before. If you’re dealing with core weakness, diastasis recti, or back pain, you’re not alone.
Here’s something many moms don’t realize: healing your core starts with calming your nervous system. When your body is stuck in stress mode (hello, postpartum chaos), it struggles to prioritize healing. But when you slow down, breathe, and move with intention, your body can do what it’s designed to do: heal.
Why Your Nervous System Matters for Core Healing
Your nervous system plays a major role in how your body functions. When it’s in a constant state of fight-or-flight, your body focuses on survival, not repair. This can make it difficult for your core muscles to activate properly or heal after pregnancy.
By calming your nervous system, you:
- Engage your deep core muscles more effectively.
- Promote circulation and oxygen flow to your muscles.
- Reduce inflammation that can slow down the healing process.
This connection between your nervous system and your core is the key to moving from pain and frustration to strength and confidence.
How Slowing Down Can Help You Heal
When I work with moms, I often see them pushing too hard or skipping the basics of core healing because they feel like they don’t have the time. But healing doesn’t require hours of workouts or intense routines. It starts with small, intentional actions.
✨ Here’s what’s possible when you slow down:
- You can lift your kids without wincing in pain.
- You can play on the floor without worrying about backaches.
- You can feel strong and supported in your body again.
3 Steps to Begin Slowing Down and Restoring Your Core
- Practice Diaphragmatic Breathing
Deep breathing is one of the simplest ways to calm your nervous system and activate your deep core. Here’s how:
- Sit or lie down in a comfortable position.
- Place one hand on your chest and one on your belly.
- Inhale deeply through your nose, letting your belly rise while keeping your chest still.
- Exhale slowly through your mouth, feeling your belly fall.
Try this for 2 minutes in the morning or before bed to create a foundation of calm and connection.
- Focus on Alignment
The way you hold your body impacts how your core functions. To find proper alignment:
- Stand tall with your feet hip-width apart.
- Stack your ribs directly over your hips.
- Avoid arching your lower back or flaring your ribs.
When your body is aligned, your core muscles can engage more effectively, supporting your movements and reducing strain on your back.
- Start with Gentle Core Movements
Core healing doesn’t require intense exercises. In fact, going slow and controlled is more effective. Try these:
- Pelvic Tilts: Lie on your back with knees bent. Gently tilt your pelvis upward, pressing your lower back into the floor. Hold for a few seconds and release.
- Bridge Pose: Lie on your back with knees bent. Slowly lift your hips toward the ceiling, engaging your glutes and core. Lower back down with control.
Focus on quality over quantity—just a few reps done intentionally can make a big difference.
Realistic Tips for Busy Moms
Healing your core while managing a busy schedule can feel overwhelming, but small, consistent steps add up.
Here are some practical tips:
- Start small: Add 2 minutes of breathing or one gentle movement to your day.
- Create reminders: Pair these exercises with daily activities, like before a shower or during nap time.
- Be patient: Healing takes time, but every step you take is progress.
Resources to Support Your Healing Journey
- Guided Diaphragmatic Breathing Exercise Video: https://www.youtube.com/watch?v=kgTL5G1ibIo
- Printable Postpartum Core Healing Checklist: [Insert download link].
- Recommended Tools:
- Foam roller for back releases.
- Door frame for alignment stretches.
- Resistance bands for gentle core activation.
- Books for Postpartum Healing:
- The Postnatal Depletion Cure by Dr. Oscar Serrallach.
- Diastasis Recti by Katy Bowman.
- My Free Resource: 7-Day Gut Health Reset to complement your core healing with inflammation-reducing foods. [Insert link to guide].
Ready to Take the Next Step?
Healing your core doesn’t have to feel like another chore. I’ve created a 7-Day Gut Health Reset to help reduce inflammation, support your body’s natural healing processes, and restore your energy.
💌 Click here to download your free guide and start your journey today!
Your body has been through so much, and it deserves care, patience, and love. By slowing down, calming your nervous system, and moving with intention, you’re giving yourself the best chance to heal and feel strong again.
What’s one small step you can take today toward restoring your core? Share in the comments—I’d love to hear your story!
