Thriving in the Fourth Trimester: A Guide to Postpartum Recovery & Support

The fourth trimester—the first three months after birth—is one of the most profound transitions of your life. Too often, the focus remains on pregnancy and birth, leaving new parents underprepared for what comes next. At BWS Doulas, we believe that the postpartum period is just as important as birth itself. It’s a time of deep transformation, healing, and bonding, and no one should have to navigate it alone.

Honoring Your Physical Recovery

Your body has just accomplished an incredible feat. Whether you gave birth vaginally or via cesarean, your body needs time, care, and nourishment to heal. Here’s what to expect and how to support yourself:

The Healing Process

• Vaginal Birth Recovery: If you had a vaginal birth, your perineum may be tender, especially if you experienced tearing. Perineal healing can take several weeks, and using warm sitz baths, peri bottles, and cooling pads can provide relief.

• Cesarean Recovery: A C-section is major abdominal surgery, and healing takes time. Rest, avoid heavy lifting, and keep your incision clean and dry to prevent infection.

• Bleeding & Hormonal Shifts: Lochia (postpartum bleeding) is normal and can last up to six weeks. Hormonal changes can cause night sweats, mood swings, and hair shedding—reminders that your body is recalibrating.

  
  
  
  

The Golden Hour(s) of postpartum are characterized by uninterrupted skin-to-skin and mother-baby bonding.

Your Well-Being

• Nourishment Matters: Your body requires extra nutrients to recover from childbirth. Focus on warm, easy-to-digest meals rich in iron, protein, and healthy fats—bone broth, leafy greens, and omega-rich foods are excellent choices.

• Hydration & Herbal Support: Hydration is key, especially for breastfeeding parents. Herbal teas like chamomile and red raspberry leaf can provide gentle support for your nervous system and uterine healing.

• Movement with Intention: Gentle stretching, pelvic floor exercises, and short walks promote circulation and healing. Listen to your body and return to movement at your own pace.

Emotional Well-Being & Mental Health

The postpartum period is an emotional whirlwind. While the "baby blues" are common, lasting feelings of sadness or overwhelm may indicate postpartum depression or anxiety.

Understanding the Emotional Shift

• The Baby Blues: Approximately 80% of new mothers experience mood swings, irritability, or weepiness in the first two weeks postpartum. This is normal as hormones regulate.

• Postpartum Depression & Anxiety: If feelings of sadness, isolation, or worry persist beyond two weeks, reach out for support. Studies show that 10-15% of new parents experience postpartum mood disorders. You are not alone, and help is available.

  
  

  Seeking Support

  • Community & Connection: Surround yourself with understanding people—postpartum doulas, lactation consultants, peer support groups, and mental health professionals can all provide relief and reassurance. BWS Doulas runs an online parenting community, The Perche, where you can find supportive professionals offering education and advice, and other moms navigating parenthood, together.

  • Advocating for Your Needs: Your well-being matters. Ask for help, set boundaries, and create space for your own healing. Your BWS Doula can cover this and support you in these areas during your prenatal visits.

    
    

Meeting Your Baby’s Needs

Caring for a newborn is both instinctual and a learning process. Trust yourself, and remember—your baby is learning, too.

Feeding Your Baby

• Breastfeeding Support: While breastfeeding is natural, it’s also a skill. If you’re facing challenges, a lactation consultant can make a world of difference. The Lactation Clinic at The Well, run by April Kline, is a wonderful place to get support from a collective of lactation specialists, IBCLC Lactation Consultants, Midwives, Doulas, massage therapists and craniosacral therapists, all available to support you in your breastfeeding journey. This type of support during the postpartum time is invaluable.

  
  

Lactation Clinic clients share "Serena has been an indispensable guide in my breastfeeding journey, helping me nurse my babies for the last five years. Her expertise in addressing lip and tongue ties ensured early intervention and smooth breastfeeding experiences for my children. Beyond technical skills, her compassion and encouragement empowered me through challenges, fostering a strong breastfeeding bond. I wholeheartedly recommend her to any mother seeking expert and compassionate support."

• Formula Feeding: If formula feeding is your choice or necessity, ensure you have a feeding routine that works for you and your baby. Responsive feeding is key, no matter how you nourish your baby. Our trained lactation consultants are happy to help with education around choosing a formula, supporting babies to take bottles, and formula preparation.

• Combination Feeding: Some families find a mix of breastfeeding and formula feeding works best for them. There’s no one-size-fits-all approach—what matters is that your baby is fed and you feel supported. Our lactation consultants can also assist with pumping, including choosing the right pump for you, sizing you properly, and helping you establish a pumping routine if you are returning to work.

Understanding Newborn Sleep

• Normal Sleep Patterns: Newborns sleep in short cycles of 2-4 hours. Their circadian rhythms are still developing, so be gentle with your expectations.

• Creating a Restful Environment: White noise and low lighting can help create a sense of security.

• Rest for You: Prioritize sleep when possible—coordinating rest with your baby’s sleep, accepting help, and minimizing non-essential tasks can make a difference. If this feels impossible with your current support structure, considering working with one of our Postpartum Doulas. They are trained and qualified to provide care for not only your but you as well, aiding in postpartum recovery support and nourishment for you.

  
  

The Power of Bonding

• Skin-to-Skin Contact: Holding your baby close regulates their body temperature, heart rate, and breathing while fostering connection.

• Babywearing: Using a wrap or carrier allows you to keep your baby close while freeing up your hands.

• Responsive Care: Babies thrive when their needs are met with warmth and consistency—follow their cues, and know that you are building a foundation of trust.

  
  

  Looking for more education and advice about infant care, in a responsive way that honors your baby's biological needs, while not compromising your own health and wellness?

  
  

  Our NEW Well Prepared: Infant Care Class could be just what you're looking for! Co-taught by Dr. Jodi Cunningham and April Kline, Midwife and IBCLC Lactation Consultant, plus BWS Doulas making guest appearances, it is your one-stop shop for infant care that feels good for you and your baby. The class is coming soon in 2025, but get on the wait list first by joining our email list (scroll to the bottom of the page to join!)

  
  

BWS Doulas are all trained to support breastfeeding moms, including the first latch right after birth.

Building a Strong Support System

Raising a baby is not a solo act. It truly takes a village, and having a support system in place can make all the difference.

Leaning on Loved Ones

• Accept Help: Let friends and family cook meals, fold laundry, or watch the baby while you nap. We like sign-up genius and other websites like them to coordinate support. Just like a Maid of Honor handles logistics and planning, consider designating a friend or sister to fill this role when you bring home your baby! Let's call her your Matron of Motherhood!

• Set Boundaries: Well-meaning visitors can sometimes be overwhelming. It’s okay to say no or request quiet support. Let your Matron of Motherhood handle the expectations and rules around visitors, or send info out in a text or email in advance so their are no surprises.

  
  

Embracing the Fourth Trimester

The early weeks of parenthood are a time of transformation—for you, your baby, and your family.

You deserve care, rest, and support as you heal and adjust.

Whether it’s leaning on your partner, hiring a postpartum doula, or simply giving yourself permission to slow down, know that prioritizing your well-being is an act of love for both you and your baby.

At BWS Doulas, we’re here to walk alongside you during this sacred season. You don’t have to do it alone—reach out, build your village, and give yourself the grace to navigate this journey one day at a time.

You are not alone. You are powerful. And you are exactly the parent your baby needs.

A new mom bonds with her fresh baby.