More Milk, Faster Weight Gain: The Power of Mindful Breastfeeding
A very simple intervention can make starting breastfeeding a lot easier - relaxation techniques and mindfulness. Let's explore how these simple practices can enhance your breastfeeding experience and improve your overall well-being and your baby’s. A brand new JAMA meta-analysis demonstrates how helpful these techniques can be so both you and your baby can thrive!
Why Stress Management for Breastfeeding Matters
Breastfeeding is a natural and wonderful way to nourish your baby, but it can also come with its challenges. Stress, anxiety, and other mental health struggles can impact your milk supply and your baby's growth. That's where mindfulness techniques come in. Studies have shown that incorporating mindfulness practices into your routine can significantly boost milk production and support your mental health.
Before we begin it’s important to differentiate between relaxation techniques and mindfulness.
Relaxation techniques help turn down the stress response and return physiology to balance - but a stressful thought comes up while we’re relaxed just starts the stress response all over again (ie my baby always seems hungry). Mindfulness techniques help you to notice those stressful thoughts/emotions as they come up and instead of engaging with them we adopt a curious, accepting attitude. When we learn to disengage from stressful thoughts our body stays in the relaxation response.
Given the mental health epidemic we MUST support mothers to learn these skills for their mental health - relaxation only goes so far. Several studies demonstrate a positive impact on postpartum depression, anxiety and OCD.
Take a look at the flow of thoughts below and how a mindful approach to breastfeeding can be a game changer and help you to reach your breastfeeding goals.
The Power of Mindfulness and Relaxation Techniques
Here’s a quick rundown of what the research tells us:
Increased Milk Production: Mindfulness, relaxation techniques, including guided relaxation and music therapy have been shown to increase the quantity of breast milk. This means more nourishment for your little one and less stress about supply issues.
Better Infant Growth: Babies of moms who practice relaxation tend to gain more weight. It's a win-win – your baby thrives, and you get the peace of mind knowing they're growing well. This is so important in those first few days of breastfeeding when there is a big focus on baby’s weight gain and getting back to birth weight within about 2 weeks and so much stress on new moms.
Reduced Stress and Anxiety: Relaxation methods can reduce stress and anxiety, making your breastfeeding journey smoother and more enjoyable. Imagine feeling calm and confident as you nourish your baby.
Mindfulness: A Key Player
Mindfulness is one of the most effective approaches for new moms in this research review. Although it’s important to understand that relaxation is a side effect of mindfulness but not the goal. The goal is to notice when your mind is taking you to stress town and the repetivie thoughts that can derail your breastfeeding journey. A mindful approach includes self-compassion practices so you have tools to nurture yourself on those tough days. Here are some ways to incorporate mindfulness into your breastfeeding routine:
Mindful Breathing: Focus on your breath while breastfeeding. Take slow, deep breaths, and let go of any tension with each exhale. This simple practice can calm your mind and body.
Mindfulness Meditation: Set aside a few minutes each day for mindfulness meditation. This practice can reduce stress and enhance your overall sense of well-being.
Real Stories, Real Benefits
Let’s look at some examples from the research on the impact of mindfulness practices:
Perez-Blasco et al. (2013): This study found that mindfulness training improved maternal psychological state and breastfeeding outcomes. Moms felt more relaxed and confident, which positively impacted their breastfeeding journey.
Massa et al. (2022): Using a mindfulness meditation app daily helped moms feel more relaxed. While it didn't drastically change feeding behaviors, the overall sense of calm was a huge benefit. (A mindfulness practice is not a one week deal as this paper suggested. By starting in pregnancy you have an incredible resource to manage your mind and those big emotions that are part of early postpartum.
Mohd Shukri et al. (2019): This study combined relaxation recordings with mindfulness techniques, resulting in reduced maternal stress and improved infant growth. It's amazing what a little mindfulness can do!
Practical Tips to Get Started
Ready to incorporate relaxation into your breastfeeding routine? Here are some simple steps to get started in pregnancy:
Find a Quiet Space: Choose a peaceful spot where you can practice without interruptions.
Set a Routine: Make your practice a regular part of your day. Consistency is key.
Technology: Leverage apps and recordings designed for mindfulness and relaxation.
Practice Deep Breathing: Focus on your breath, and let go of tension with each exhale.
Stay Present: During breastfeeding, focus on the connection with your baby. When you mind wanders off to stressful thoughts bring your attention back to your baby and the sensations of your body.
Download Your Free Guide
Want to learn more about how relaxation and mindfulness can transform your breastfeeding journey? I’ve got a free guide packed with practical tips and techniques to help you and your baby thrive. Download your copy today!
Breastfeeding can be tricky in the beginning especially if you’ve only been taught upright nursing positions. Seek support to reassure you and resolve any speedbumps in those early days. By incorporating relaxation techniques and mindfulness into your routine, you can boost your milk supply, support your mental health, and create a more enjoyable breastfeeding experience for both you and your baby.
