Postpartum Depression, Hormonal Balance, and Natural Wellness Techniques (While Breastfeeding)

Victoria Chavez
Apr 3
3 min read

Becoming a mother is a transformative experience, but it can come with unexpected emotional lows. Many women experience postpartum depression (PPD)—a deeper, longer-lasting version of the “baby blues.” For breastfeeding mothers, the emotional toll is often compounded by hormonal shifts and the physical demands of milk production.

Let’s explore how to nurture your mind, body, and hormones naturally—without compromising breastfeeding.

Gentle Postpartum Exercises to Support Mood, Energy, and Hormonal Health

Movement is one of the most natural ways to balance hormones, improve circulation, and lift mood—especially when dealing with postpartum depression. But it’s important to choose exercises that are safe, non-depleting, and respectful of your healing body.

Here are some postpartum-safe exercises that are also lactation-friendly:

1. Breath-Driven Core Activation

Start with diaphragmatic breathing to re-engage your core and pelvic floor:

Sit or lie comfortably, one hand on your chest, one on your belly.
Inhale deeply through your nose, expanding your belly (not your chest).
Exhale slowly through your mouth, gently drawing your navel in.
Do 5–10 rounds, 2–3 times a day.

Benefits: Calms the nervous system, supports pelvic floor healing, and improves oxygen flow.

2. Pelvic Tilts and Bridge Poses

Gentle pelvic tilts or bridges on your back can reawaken deep abdominal and glute muscles:

Lie on your back with your knees bent and feet flat on the floor.
Press your lower back into the floor, then tilt your pelvis slightly upward.
Progress to raising your hips into a gentle bridge for 5–10 seconds.
Repeat for 10 reps.

Benefits: It rebuilds core strength, supports the lower back, and improves blood flow.

3. Postpartum Yoga

Choose beginner or postpartum-specific yoga sessions. Focus on:

Cat-cow stretches for spinal release
Seated twists and forward folds for digestion and hormone flow
Child’s pose for relaxation
Legs up the wall for circulation and rest

Benefits: Balances cortisol, lifts mood and eases tension in nursing shoulders and hips.

4. Walking with Baby

A simple 15–30 minute walk with your baby in a stroller or carrier does wonders:

Improves circulation and lymphatic flow
Enhances serotonin and endorphin levels
Helps reset circadian rhythms (especially with morning light)

Bonus: Your baby benefits from the fresh air and bonding time!

5. Low-Impact Strength Moves

If cleared by your provider (usually 6–8 weeks postpartum), incorporate light resistance work:

Bodyweight squats
Wall pushups
Light dumbbell rows or bicep curls
Resistance band side steps

Benefits: Supports bone density, improves insulin sensitivity, and boosts energy.

6. Stretching for Breastfeeding Relief

Nursing moms often deal with tight necks, shoulders, and backs. Gentle stretches like:

Neck rolls
Shoulder openers
Chest expansion poses
Spinal twists

Benefits: Reduce breastfeeding-related muscle strain, open posture, and ease emotional tension.

Tips for Exercising While Breastfeeding:

Wear a supportive nursing bra to avoid discomfort.
Stay hydrated before and after movement.
Feed or pump before exercise to avoid engorgement during workouts.
Listen to your body: rest is still productive healing.

Final Thoughts

Postpartum healing is multidimensional—it’s emotional, physical, and spiritual. Gentle movement supports hormonal balance and mood and helps you reconnect with your body in a positive, nurturing way.

When combined with proper nutrition, herbal support, and emotional care, a safe movement practice can become a cornerstone of postpartum wellness—without compromising breastfeeding or recovery.