Are you looking for ways to reduce stress while breastfeeding? If so, you may want to try meditation. Meditation can be a great way to improve your mental and emotional health, while also enjoying the benefits of breastfeeding. Here are five meditations that you can try while breastfeeding and the benefits of meditation while breastfeeding.
New mothers often feel overwhelmed with the demands of taking care of a new baby while also trying to take care of themselves.
It can be difficult to find the time and energy to focus on yourself when you have a new baby. Juggling everything can feel impossible at times.
Meditation while breastfeeding is a great way for moms to find some peace and calm in the midst of their chaotic lives. By meditating during breastfeeding sessions, mothers can focus on their breath and relax their minds. This can help them feel more centered and balanced, which will carry over into the rest of their day.
Benefits of Meditation While Breastfeeding
There are many benefits of meditation while breastfeeding, both for the mother and the baby.
Some of the benefits of meditation while breastfeeding include:
Reduced stress levels: Meditation can help to reduce stress and anxiety levels in new mothers. This is beneficial for both the mother and the baby, as high levels of stress can be detrimental to breastmilk production and impact your letdown. This study showed a positive impact of meditation on cortisol levels – cortisol is a stress hormone.
Improved letdown reflex: Meditation can help to improve the letdown reflex, which is when milk is released from the breast. This can help to increase milk production and make breastfeeding easier for both the mother and the baby.
Increased milk supply: While there is no scientific evidence to support this claim, some mothers believe that meditation while breastfeeding helps to increase milk supply.
Improved mental health: Meditation can help to improve the mental health of new mothers. This is important, as new mothers can often experience depression, anxiety, and other mood disorders after giving birth.
Better sleep: Meditation can help to promote better sleep for new mothers. This is beneficial, as lack of sleep can often lead to increased stress levels and decreased milk production.
What studies say:
There aren’t a ton of studies that have been done on meditation or mindfulness while breastfeeding. This review of various studies found that “Overall, limited evidence was found on the effectiveness of relaxation therapy on breast milk composition and infant outcomes.” It suggested better research needs to be done.
Of the studies that have been done:
- One study found that music therapy increased the yield of breast milk expression compared to mothers who did not receive music therapy.
- Another study showed that mothers of infants in the NICU who used relaxation audio/images yielded 63% more milk than those who did not – and with moms who had infants on mechanical ventilation, it was increased by 121%.
- This review of some of thes rsearch on alternative medicine showed there may be a positive effect on breastfeeding but there needs to be better studies conducted.
- This study also focused on preterm mothers. It’s purpose was to see if lsitening and visual interventions impacted the quantity/quality of milk. It showed that the moms in the experimental group orodued signficiantly more milk and had higher fat content in the milk.
Honestly, most of these studies are flawed. I personally don’t need a study on this to encourage moms to try meditation while breastfeeding, simply because there aren’t really risks to it (and meditation does have overall health benefits). But I figure it’s important to share what data is out there anyways!
How to Meditate While Breastfeeding
There are many different ways to meditate, so it is important to find a method that works best for you. If you are new to meditation, there are many resources available to help you get started. There are also many apps and websites that offer guided meditations specifically for breastfeeding mothers.
If you are interested in trying meditation while breastfeeding, there are a few things you should keep in mind.
- First, it is important to find a comfortable position for both you and your baby.
- It is also important to make sure that you will not be interrupted during your meditation session.
- If possible, find a quiet place to meditate where you will not be disturbed.
If you are feeling stressed or overwhelmed, meditation can be a great way to find some peace and calm. By meditating during breastfeeding sessions, mothers can focus on their breath and relax their minds. This can help them feel more centered and balanced, which will carry over into the rest of their day.
Breastfeeding Meditation Videos
Here are several different YouTube videos that
Breastfeeding Meditation Apps
There are some different apps that are available to help with meditation.
None of these are really specifically about breastfeeding, however, meditation doesn’t have to be specifically about breastfeeding to help. These apps are all very popular had great reviews
- The Mindfulness App
- Night Timer
Is Meditation Safe While Breastfeeding?
Yes, meditation is safe while breastfeeding. Just make sure you that if you are doing meditation, you are aware of your baby. If you feel lightheaded or anything, you can stop meditating and try again later.
Types of Meditation
There are many different types of meditation. Here are a few to consider:
1. Guided meditation: This is a great way to get started with meditation if you are new to it. With guided meditation, you will be given instructions by a narrator on how to relax and focus on your breath. There are many different guided meditations available, both online and in app form.
2. Body scan meditation: This type of meditation involves focusing on the different parts of your body, one at a time. You will slowly relax each part of your body as you focus on your breath.
3. Mantra meditation: With mantra meditation, you will repeat a word or phrase over and over again to help you focus and relax.
4. Mindfulness meditation: This type of meditation encourages you to focus on the present moment and pay attention to your thoughts and feelings.
5. Qi Gong: Qi Gong is a form of meditation that combines relaxation exercises with breathing techniques. It is a great way to improve your mental and physical health.
No matter which type of meditation you choose, it is important to find a position that is comfortable and allows you to focus on your breath. It is also importantto set a time limit for your meditation session, and to make sure that you will not be disturbed. If possible, try to find a quiet place where you can relax and focus on your breath.
Meditation can be a great way for new mothers to find some peace and calm in their lives. It can help to improve mental health, increase milk supply, and promote better sleep. With so many benefits, it is definitely worth giving meditation a try!
Katie Clark is a Certified Lactation Educator, Certified Breastfeeding Specialist, and IBCLC student. She has helped thousands of mothers and families around the globe navigate breastfeeding challenges and questions since 2015. She has a passion for creating research-based, helpful breastfeeding education and helping parents find a way to make breastfeeding work for them. Katie is a mom of three little boys and lives in the great state of Colorado. She also has a degree in Communications with an emphasis in print journalism.