3 Self-Care Practices for the Perinatal Journey

The perinatal period—from pregnancy through postpartum—is filled with joy, anticipation, and significant physical and emotional changes. Throughout this journey, it’s important to remember that kindness begins with how we treat ourselves. For expectant and new parents especially, self-care isn’t selfish—it’s essential for their well-being and that of their growing family.

Research consistently shows that perinatal self-care practices can significantly reduce stress, anxiety, and depression while promoting bonding with your baby (Hajure et al., 2024). Yet many parents struggle to prioritize their own needs during this demanding time. Let’s explore three evidence-based self-care practices that honor your journey and the spirit of kindness.

1. Lotus Mudra for Mind-Body Connection

During pregnancy and postpartum, your body undergoes remarkable changes that sometimes feel overwhelming. Practicing mindful body connection through intentional mudras (hand gestures) helps nurture your changing body with kindness and appreciation.

The Lotus Mudra symbolizes the beauty of opening while maintaining a strong foundation—much like the perinatal body, which both transforms and remains resilient. Focused mudra practices create a neurological connection between hand gestures and specific brain regions, enhancing body awareness and promoting nervous system regulation (The Minded Institute, 2025). This mind-body connection through mudra practice allows you to honor your perinatal journey with reverence rather than resistance.

To practice:

• Find a comfortable seated position that supports your body
• Bring your palms together at your heart center
• Keep the base of your palms, thumbs, and little fingers connected
• Allow the rest of your fingers to open outward like lotus petals blooming
• As you hold this mudra, direct your breath toward your belly (during pregnancy) or any area needing attention (postpartum)
• With each inhale, imagine nourishing energy flowing into your body
• With each exhale, visualize your body softening and releasing tension
• Hold for 3-5 minutes, acknowledging the wisdom and strength of your body’s journey

2. Boundary Setting as Self-Compassion

The perinatal period often brings well-meaning but sometimes overwhelming attention from family, friends, and even strangers. 

Boundary setting during the perinatal period can protect against burnout and emotional depletion (Koutsimani et al., 2019). By framing boundaries as an act of kindness toward yourself—preserving your energy to care for your baby and yourself—you transform what might feel like saying “no” into honoring your needs. 

The PAUSE technique builds on established boundary-setting frameworks (Alexandria Art Therapy, n.d.; Amen, 2023). When faced with requests or situations that may drain your energy:

• Pause and take a breath
• Assess your current capacity honestly
• Understand your actual needs in this moment
• Set a boundary with kindness (to yourself and others)
• Express gratitude for understanding

For example, instead of immediately saying yes to visitors when you’re exhausted, you might say: “Thank you so much for wanting to see the baby. We’re still adjusting to our new rhythm, but we’d love to see you next week when we’ve had more time to settle in”.

Learning to set kind but clear boundaries is an act of self-compassion that preserves energy for what matters most.

3. Community Connection with Authenticity

The saying “it takes a village” exists for a reason, yet many parents feel isolated during the perinatal journey. Creating authentic connections with others on a similar path provides crucial emotional support during this transformative time.

Studies have demonstrated that perinatal social support significantly reduces anxiety, depression, and stress while enhancing confidence in parenting abilities (Kay et al., 2024). Unlike casual social media scrolling, intentional community engagement creates meaningful connections that sustain you through pregnancy and early parenthood challenges.

• Try setting aside time each week to connect with like-minded parents
• Create a simple ritual before engaging (lighting a candle, taking three deep breaths)
• Enter each interaction with the intention of both giving and receiving support
• Share one authentic challenge and one joy from your journey
• Express gratitude for the shared wisdom in the community
• Reflect afterward on insights gained from these connections

Finding the right community makes all the difference. The Peaceful Parenting Collective offers a structured, expert-guided space where you can connect with other professionals navigating the delicate balance between career and early parenthood. Through monthly live Q&A sessions, specialized discussion spaces, and evidence-based resources, you’ll find support tailored to your unique journey—whether you’re planning, expecting, or navigating early parenthood.

The Ripple Effect of Self-Kindness

These self-care practices might seem focused on you, but their impact extends far beyond. When you treat yourself with compassion and kindness, you maintain the energy needed to be present with your baby and create a home atmosphere of self-compassion that your child will absorb. You will also build resilience to navigate the inevitable challenges of parenthood and connect more authentically with your partner and support system.

Your perinatal journey deserves gentle care, beginning with how you treat yourself. Remember that one of the most powerful acts of kindness is treating yourself with the same compassion you so readily offer others. 

Join us at Yogamazia’s Parent Beginnings programs to explore more self-care practices in a supportive community setting. Whether through our in-person support or online offerings, we’re here to support your journey toward peaceful parenting that begins with kindness toward yourself.

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References:

Alexandria Art Therapy. (n.d.). Art therapy and counseling for healing. Retrieved from https://alexandriaarttherapy.com

Amen, T. (2023, May 19). Master the art of setting boundaries with the pause method. Retrieved from https://brainmd.com/blog/how-to-set-boundaries-using-pause-method/

Hajure M, Alemu SS, Abdu Z, et al. (2024). Resilience and mental health among perinatal women: a systematic review. Front. Psychiatry, 15:1373083. 

Kay TL, Moulson MC, Vigod SN, et al. (2024). The Role of Social Support in Perinatal Mental Health and Psychosocial Stimulation. Yale J Biol Med, 97(1):3-16.

Koutsimani P, Montgomery A and Georganta K. (2019). The Relationship Between Burnout, Depression, and Anxiety: A Systematic Review and Meta-Analysis. Front. Psychol, 10:284.  

The Minded Institute. (2025, January 23). Let your hands change your brain. Retrieved from https://themindedinstitute.com/let-your-hands-change-your-brain/