How to Stress Less Postpartum (and Why It Matters for Milk Supply)
The postpartum season is beautiful and messy. It’s a time of deep love, sleepless nights, and a nervous system that’s constantly trying to find its footing. For many new moms, stress and overwhelm show up as tension in the body, anxiety in the mind, and often… a dip in milk supply.
Let’s unpack why that happens and how simple somatic and mindfulness practices can help you reconnect, rebalance, and flow again (literally).
The Science: How Stress Affects Milk Supply
When you’re stressed, your body releases cortisol and adrenaline, signaling that survival—not digestion, rest, or lactation is the top priority.
This stress response can temporarily inhibit oxytocin, the hormone that triggers the milk ejection reflex (letdown).
Even if your body is making enough milk, it might not release it efficiently when you’re tense, anxious, or rushing between feeds.
You might notice:
Milk not flowing as easily
Baby getting fussy at the breast
Shorter feeds or longer pumping sessions
The feeling that “nothing is coming out” even though your breasts feel full
The good news? You can gently train your body back into safety so oxytocin and relaxation can take the lead again.
Somatic Practices to Regulate Your Nervous System
Somatic means “of the body.” These practices help release built-up stress so your nervous system can shift from fight-or-flight to rest-and-digest—the state where milk flows best.
1. The 60-Second Shake-Off
Animals instinctively shake after stress to discharge tension. You can do the same.
Stand up, let your knees soften, and shake your arms, legs, and shoulders for one minute.
Breathe through your mouth and let any tension release from your jaw.
Bonus: Finish with a big exhale and a gentle sigh.
2. Chest-Opening Breath
Sit comfortably. Place one hand over your heart and one over your belly.
Inhale slowly through your nose, expanding your ribs and heart space.
Exhale softly through your mouth as if you’re blowing out a candle.
This activates the vagus nerve, signaling calm and improving milk letdown.
3. Grounding Through Touch
Before nursing or pumping, place one hand on your heart and one on your belly (or your baby’s back).
Feel the warmth under your palms.
Remind yourself: I am safe. My body knows how to nourish my baby.
Even 20 seconds of mindful touch can lower stress hormones and cue oxytocin release.
Meditation for a Calmer Milk Flow
You don’t need 30 minutes of silence or a fancy app.
Try this 5-minute “Letdown Meditation” anytime you feed or pump:
Close your eyes.
Notice your breath moving in and out.
Picture your baby drinking peacefully or milk flowing easily.
Silently repeat: Inhale calm. Exhale tension.
Over time, your body will associate this calm ritual with feeding—creating a conditioned letdown response that makes breastfeeding easier.
Simple Lifestyle Reminders
Hydrate: Water, coconut water, or herbal teas like moringa and anise support milk flow.
Eat enough: Skipping meals can trigger stress hormones. Pair proteins with whole carbs and healthy fats.
Ask for help: Whether it’s a friend folding laundry or a postpartum doula, receiving support keeps your nervous system regulated.
Sleep when you can: Even short naps or early bedtimes matter for hormone balance.
Final Thoughts
You don’t need to be perfectly calm to make milk.
But when your body feels safe, supported, and grounded, milk flows more easily—because your hormones can finally do their job.
Start small: one deep breath before feeding, one slow shake after a hard cry, one loving reminder that you’re doing enough.
Your body is wired for connection—and that connection begins with you.
