Finding Balance and Joy: Pilates and Vagus Nerve Toning for Postpartum Mood Disorders

Finding Balance and Joy: Pilates and Vagus Nerve Toning for Postpartum Mood Disorders

Plus exercises to help you destress, find more energy and calm your nervous system

By: Rachel Denenberg

Bringing a new life into the world is a beautiful and transformative experience.

However, the journey of motherhood also comes with its own set of challenges, and often underestimated the aspect of postpartum mood disorders and body changes. Having gone through this myself, I understand the rollercoaster of emotions that accompany the postpartum period.

I will be sharing my personal experience during my postpartum period, exploring postpartum mental health and discussing ways we can help create and promote emotional well-being and positivity through everyday movement and exercises. 

A personal journey through postpartum: learning to love this new strong body

I grew up playing soccer from grade school through most of my adult life. I was constantly active whether it was playing soccer, running, hiking, or lifting. I was used to a very active lifestyle and my body being able to do all of these things without thinking twice. 

Well this drastically changed for me after having my son and I was in total shock. I remember looking in the mirror crying because I didn't recognize the person staring back. Not only was I dealing with physical changes, but mentally I was struggling too.

My stomach was squishy, I felt weak, I felt tired, I just felt defeated and I remember feeling just so alone. I had some pelvic floor issues going on as well-incontinence, some heaviness, and the worst was not being able to control bowel movements a couple times.

I specifically remember this one day I was so determined to get outside for a walk with my son, we drove to the park, I unloaded him and then it hit me...I was going to Sh*t my pants.

I quickly loaded him back up and drove home crying, hoping I would make it in time...

but I did not.

I felt incredibly defeated and like my body was failing me.

Mind you I also had my 6 week appointment prior to this and was given the all clear for ALL exercise and was told to do Kegels.

This is when I found Pilates and began to see changes.

I started to feel like myself again while also learning about my new body and recognizing just how strong it is.

Did you know it typically takes 6 months to 2 years for postpartum women to move towards the body they are more familiar with?

This is why I am so passionate about pre and postnatal education. Mothers are strong and resilient and deserve to be empowered with knowledge!

Postpartum Depression

Maternal Mental health is rarely talked about but very important.

Postpartum depression is the MOST common medical 'complication' of birth.

According to research up to 1 in 5 women experience a postpartum mood disorder after having a baby. I

If you are experiencing any of these feelings:

1. First, know you aren't alone and this is NOT your fault,
2. Second, find someone you can talk to and seek out help from a medical professional. 

Postpartum Depression Feelings of anger or irritability Lack of interest in baby Appetite and sleep disturbance Crying and sadness or Apathy Feelings of guilt, shame, or hopelessness  Loss of interest, joy or pleasure Possible thoughts of harming baby or self Symptoms start at 2 weeks postpartum and generally don't go away without intervention

Baby Blues 75% of new mothers experience baby blues Nervousness and feelings of anxiety Mild mood changes and unhappiness Normal exhaustion Symptoms start at 1-3 days after delivery and last about 10 days

 

What is the Vagus Nerve and why is it important? 

The Vagus nerve makes up 75% of the parasympathetic nervous system which oversees a wide array of crucial body functions.

It connects from the Brain, to the Throat, the Chest, the Heart, the Diaphragm, the Intestines (our gut/2nd Brain), through the Uterus, everything is connected! Here are some exercises to help stimulate the Vagus Nerve and can be done during pregnancy as well as postpartum. 

1. Diaphragmatic or 360 Breathing

1. Sit or lay in a comfortable position. You can place hands on rib cage if you want tactile feedback
2. Inhale through your nose expanding your rib cage side to side and front to back.
3. Exhale through your mouth like you are blowing through a straw, exhaling all the air out. Feel the ribcage contract. 

 2. Neck Massage

1. Start by creating friction and warming your hands by rubbing them together.
2. Cup around shoulder blades and draw the hands forward. Let your head move naturally. Repeat 5x
3. Move your hands so fingers are starting at the base of your skull, drawing fingers out. Each time moving down to the base of your neck. Repeat sequence 5x

    

 

3. Gentle Hanging

1. Place feet flat on the floor and reach up to try to touch the door frame. If you cannot reach the door frame, just grab a stool to stand on.
2. Do a little rib wriggle
3. Bend the knees a little to allow for that "hanging" sensation allowing the shoulders to go up. Option to do a single arm hang instead.

 

How to Combat Postpartum Depression with Everyday Movement. 

Just 2 minutes of everyday uplifting movement can increase your energy and improve your mood.

That combined with sunshine, getting outside and breathing or vagus nerve toning are proven ways to combat depression and increase your health and wellbeing. Below are some simple movements or exercises to practice at home that take 5 minutes or less.

Mama, you can't pour from an empty cup, it is OKAY to put your mental health and wellbeing at the top of the list! 

1. Star Pose

This pose can be done at any time of day and anywhere! It gives you energy and confidence.
1. Simply have a wide stance with your feet and arms reach and open wide. If I'm outside I love to lift my gaze towards the sunshine.

2. Take a few deep breaths while in this pose.

 

2. Arch Curls or Cat Cows

These are great for relieving low back pain or tightness. With these, think free the belly/baby, hug the belly/baby.

1. Inhale as you arch free the belly/baby, relax and lift your head.
2. Exhale hug the belly/baby, pushing up using your shoulders, tucking the chin.      

 

3. Blooming Flower

Great upper body warm up for shoulders and lats and incorporating breath.

1. Hug, try to reach to the shoulder blades (remember which arm was on top)
2. Lift shoulders to ears add a little rib wriggle, keep reaching all the way up shoulders to ears
3. Exhale and drop it down (drop ribs, shoulder blades)
4. Switch arms on top and repeat
        

 

It is coming up on 5 years since giving birth to my son and it has been quite the journey.

I am feeling good in my body again and stronger than I have ever felt and making sure I am taking care of my mental health.

I think the postpartum period (0-2years post baby) is a joyous time, but can be a hard time as well.  

It is so important to give yourself grace and to take your time healing both physically and mentally. YOU Mama are so strong!

 

Rachel Denenberg is a Certified Pilates Instructor, Perinatal Pilates Specialist, and owner of Arise Pilates located in Fort Collins, CO. With her personal experience postpartum and her extensive Pilates education, it is her mission to help moms feel like the best and strongest version of themselves while supporting them through their journey of Motherhood.

Email: [email protected]

Instagram @arisepilates

Website: www.arisepilates.com