Relaxation techniques for brand new parents

December 2011

Relaxation techniques for brand new parents

Having a baby is one of the most beautiful things that can happen in your lifetime, but life with a newborn can be challenging at first and sometimes, downright hard. Relaxation techniques are great tools to new parents adjusting to their new routine, because let’s face it: you can be yanked from slumber at any moment. You also need to fall back to sleep quickly if you don’t want to accumulate a great deal of fatigue. Here are some tips that have proven effective for me to get through this transition period.

Accept fatigue

Being tired as a new parent is okay and normal, so just accept fatigue. Keep in mind that it’s a transition period on which you can’t have full control. Nobody is a perfect parent or a perfect partner. Not me, not you and not anyone else. Consequently, eliminate this source of stress right away because nobody can reach the perfection. Answer your baby’s needs, give love and take care of her/him the best you can. Above all, don’t hesitate to ask for help if you feel overwhelmed and don’t see it as a sign of weakness.

Sleep when baby sleeps

Sleep when your baby sleeps, no matter if your house is upside down. Delivering a baby is physically demanding, so you need to rest as much as possible to recover. If you can’t get to sleep normally because you are too exhausted (yes, it’s unfortunately possible..), you may need extra help. As Baby Center recommends, try drinking warm milk and herbal tea. Consult your healthcare provider if your sleeping problems persist. It’s important to deal with them as soon as possible because lack of sleep affects all the spheres of our life and can lead to feelings of distress and frustration.

Progressive muscle relaxation

One of my favorite relaxation techniques is progressive muscle relaxation. Simply lie down in your bed and tense and release each muscle of your body, one by one, while taking deep breaths. Tense the muscles as you breathe in and release them as you breathe out.

Relaxing sounds 

To maximize your chances to relax your body and your mind, to listen music. I usually listen 15 minutes of binaural beats, which you can find in the Relax Melodies app. My favorite beat is Harmony, which was created to help to start relaxing when you are already in an active state of mind. However, considering you need earphones to listen binaural beats, set the volume at low in order to be able to hear the baby’s cries. Or, listen to binaural beats when your partner is around. Click here to get more information about binaural beats. I also love Relax Meditation and Relax Yoga Music for their sounds from all over the world.

Remember, the key is accepting to be tired and to approach this transition period with calm and serenity. You probably have the impression it’ll never end but remain positive: you’ll get through it and sooner than you think, your child will ask to borrow your car. 😉 Good luck!

Download Relax Melodies



BabyCenter Medical Advisory Board. Relaxation Techniques for parents (Online).

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