INTEGRATING YOGA, MEDITATION, AND MINDFULNESS INTO YOUR BREASTFEEDING JOURNEY
Breastfeeding can often be accompanied by various emotional challenges for mothers. Often the primary focus is on the health benefits and bonding experience breastfeeding can provide, it is essential to acknowledge and address the emotional toll it can have on mothers. Incorporating Yoga, meditation, and other forms of mindfulness into your breastfeeding journey may alleviate some of the emotional and possibly physical strain of breastfeeding.
The demands of breastfeeding can be an overwhelming responsibility. Breastfeeding means being the sole provider of nourishment to hormonal fluctuations and societal pressures, it can bring forth a rollercoaster of emotions. Many women find themselves struggling with feelings of inadequacy or guilt if they struggle with milk supply, latching difficulties, or other breastfeeding challenges. This can lead to self-doubt and a sense of failure in fulfilling their maternal duties. The demands of breastfeeding can also take a toll on a mother's mental health. Sleep deprivation, which often accompanies early motherhood, can exacerbate feelings of exhaustion, irritability, and overwhelm. Hormonal changes during lactation can heighten emotional sensitivity, leaving mothers more susceptible to mood swings and postpartum blues. These emotional upheavals can be particularly challenging for women who already have a predisposition to postpartum depression or anxiety. Along with the challenges are the joys of breastfeeding such as bonding, immune support, and child development.
MINDFULNESS
Mindfulness is the practice of being fully present and engaged in the present moment. When applied to breastfeeding, mindfulness can bring about a sense of calm, focus, and connection, allowing both mother and baby to experience the benefits of the breastfeeding journey fully. One of the fundamental aspects of mindfulness in breastfeeding is the emphasis on being present. As a mother focuses her attention on her baby, she becomes aware of the subtle cues and needs that arise during breastfeeding. Mindfulness helps mothers tune in to their baby's hunger levels, latch quality, and even their own milk let-down reflex. By involving oneself presently, a mother can establish a nurturing and responsive breastfeeding relationship.
MEDITATION
Meditation is also a great way to enhance your overall experience and promote a sense of calm and relaxation for both you and your baby. Like practicing mindfulness, meditation includes being aware, but then turning that awareness into actual thoughts and practice. Examples of meditation include focusing on breathing before a feeding session or a pumping session. Deep, mindful breathing while reciting affirmations can help you become present and centered before you begin. While feeding this may look like focusing your thoughts on describing sensations you are experiencing. Such as the warmth of your child’s body, the tingling of a letdown, or the rhythm of their suckle, and how all of these sensations are nourishing your child. These are just a couple of examples. It is important to be patient with yourself and to adapt these practices to what feels most comfortable and beneficial for you and your baby. Over time, you may find that meditation becomes a natural and enjoyable part of your breastfeeding routine.
YOGA
Lastly, yoga is a great way to incorporate the two into a physical event. While breastfeeding, focus on your posture. Sit with a straight back, relaxed jaw and shoulders to ensure comfort and prevent strain. Incorporate gentle stretches and movements that can be done while breastfeeding. For example, you can do ankle circles, neck stretches, or shoulder rolls to release tension and maintain flexibility. Choose gentle and comfortable yoga poses that you can do while breastfeeding. For example, sitting cross-legged (easy pose), side stretches, or seated forward folds can be done while nursing. These poses can help alleviate any tension in your body and encourage relaxation. Yoga can be performed before or after a feed as well.
Remember that consistency is key and that you can start with only minutes a day, working up to longer periods. Mindfulness, meditation, and yoga are a few examples of ways to work through emotional challenges on your breastfeeding journey. The ultimate goal is to create a nurturing and enjoyable journey while breastfeeding, supporting both your well-being and your baby's development.
Written by T’Kia Walterscheid, IBCLC, CLC, Doula
