Three breaths for 3am, feeding time, and everything in between.
Nobody hands you a breathing practice at the hospital door. You get a car seat, a leaflet, and if you're lucky, a squeeze bottle. But a lot of what feels like "not coping" in the fourth trimester is a nervous system that's been on high alert for weeks. You can't "just relax". You can breathe out longer than you breathe in.
Pranayama for the Fourth Trimester is a printable postnatal guide with three breaths built for real, interrupted newborn life. No mat, no quiet room, no free time required.
What's inside
Why breath comes first postpartum, and what's really going on in your nervous system
Breath 1, The Feeding Breath: five slow breaths every time you sit down to feed, breast, bottle or pump
Breath 2, The Long Exhale: your 3am breath, for crying, pacing and rocking
Breath 3, The One-Breath Reset: for when you genuinely have zero time
Gentle notes for after a c-section or a difficult birth
When Breath Isn't Enough: signs it's time to reach out, with UK and US support lines
Three journal prompts and a first step for tonight's feed
Who it's for: New mums in the fourth trimester and beyond who feel wired, overwhelmed or running on empty. If you did the prenatal Pranayama guide, these will feel familiar, rebuilt for life with a newborn. No experience needed.
PDF download · 10 pages · One breath to five minutes · Fourth trimester and beyond · Beginner-friendly
Pranayama is the fourth limb of yoga: using your breath on purpose to change how you feel. In the postnatal series it comes first, because you need a tool before you need a philosophy. Read the full story →
Three breaths for 3am, feeding time, and everything in between.
Nobody hands you a breathing practice at the hospital door. You get a car seat, a leaflet, and if you're lucky, a squeeze bottle. But a lot of what feels like "not coping" in the fourth trimester is a nervous system that's been on high alert for weeks. You can't "just relax". You can breathe out longer than you breathe in.
Pranayama for the Fourth Trimester is a printable postnatal guide with three breaths built for real, interrupted newborn life. No mat, no quiet room, no free time required.
What's inside
Why breath comes first postpartum, and what's really going on in your nervous system
Breath 1, The Feeding Breath: five slow breaths every time you sit down to feed, breast, bottle or pump
Breath 2, The Long Exhale: your 3am breath, for crying, pacing and rocking
Breath 3, The One-Breath Reset: for when you genuinely have zero time
Gentle notes for after a c-section or a difficult birth
When Breath Isn't Enough: signs it's time to reach out, with UK and US support lines
Three journal prompts and a first step for tonight's feed
Who it's for: New mums in the fourth trimester and beyond who feel wired, overwhelmed or running on empty. If you did the prenatal Pranayama guide, these will feel familiar, rebuilt for life with a newborn. No experience needed.
PDF download · 10 pages · One breath to five minutes · Fourth trimester and beyond · Beginner-friendly
Pranayama is the fourth limb of yoga: using your breath on purpose to change how you feel. In the postnatal series it comes first, because you need a tool before you need a philosophy. Read the full story →
