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Reduce Postpartum Stress with Guided Breath & Meditation

Disclaimer: If you are recovering from an injury, pregnant, postnatal, nursing or elderly, or have recurring or chronic pain, or any circumstance, consult your doctor for approval concerning your voluntary participation. Instructions provided on the Gaia Goddess Lifestyle platform and elsewhere are in no way intended as a substitute for medical advice. Participation is done at your own risk.

The postpartum journey is filled with beautiful moments, but it can also feel overwhelming, exhausting, and emotionally demanding. In this 10-minute guided breathwork and meditation, Rachel Nicks, doula and founder of Birth Queen, reminds new mothers to pause, reconnect with themselves, and return to their breath. Through mindful breathing, visualization, and gentle affirmations, this practice supports nervous system regulation, encourages emotional wellbeing, and offers a moment to slow down, refill your cup, and remember that you are enough.

Restore Through Breath and Stillness

Postpartum meditation is a guided mindfulness practice that uses intentional breathing, visualization, and affirmations to focus the mind and cultivate present-moment awareness. It offers a dedicated time to tune into your body, observe your thoughts without judgment, and use the breath as an anchor throughout your postpartum journey.

What You’ll Learn

A guided box breathing practice to help calm the mind and body.
How to use visualization and color to connect with your emotions.
Breathwork techniques to help you return to yourself during challenging moments.
A mindfulness practice centered on self-compassion, healing, and presence.
Gentle affirmations that encourage rest, restoration, and confidence in your motherhood journey.

Support Your Healing and Wellbeing

Intentional moments of stillness can have a powerful impact on your postpartum wellbeing. Through mindful breathing and meditation, this practice supports nervous system regulation, reduces feelings of stress and overwhelm, and encourages healing, restoration, and self-compassion.

Benefits include:

Encourages relaxation through intentional breathing.
Supports nervous system regulation during the postpartum journey.
Helps release stress and emotional overwhelm.
Creates moments of stillness and self-care.
Encourages healing, rest, and restoration.
Reinforces self-compassion through positive affirmations.
Reminds you that you can always return to your breath.

View the Video Transcript.

About Rachel

Rachel is a trainer, doula, lactation counselor, actor, podcaster, and founder of the nonprofit Birth Queen, an organization to help combat the Black maternal health crisis. Birth Queen is a resource that Black women and birthing people can trust. They can be confident knowing that there is someone advocating for them and breathing exciting new life into the birth world with funding, education, and support. Rachel, born in Oakland, CA, is a mother of two sons and resides in NYC. Rachel believes that pregnancy is an opportunity to slow down, receive, and reconnect with yourself. Through guided meditation and mindful breathwork, she helps mothers-to-be create moments of stillness that support nervous system regulation, deepen their connection with their babies, and prepare them for the journey into motherhood.

You can connect with Rachel on Instagram @birthqueenorg.

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