A Simple Daily Practice to Reconnect and Rest

Nov 20 / Sol Alonso
Pregnancy invites constant transformation — physical, emotional and energetic. As your posture changes, your centre of gravity shifts and your nervous system stays more alert, it’s normal to feel tired, overstimulated or disconnected from your own rhythms.

Rest is not a luxury during this stage; it is a physiological need.

This simple daily practice is designed to help you reconnect with your body, quiet your mind and restore the inner spaciousness that often gets lost in the intensity of pregnancy.

Why Rest Feels Different During Pregnancy

Even when you “rest,” your body keeps working. Pregnancy involves:

1. Increased nervous system activity
Your body becomes more vigilant, preparing you to protect and nurture your baby. This natural alertness can make deep rest harder to access.

2. Greater physical load
Postural changes, weight distribution and muscular tension all increase your baseline effort, even during daily tasks.

3. Emotional and hormonal shifts
Progesterone, oestrogen and cortisol fluctuate, influencing your mood, energy and sleep quality.

4. Sensory sensitivity
Many women experience heightened sensitivity to noise, temperature, textures or internal sensations.

Understanding these changes helps you rest without guilt — and gives you tools to soften the internal load.

The Somatic Practice: “Soften, Hold, Release”

This simple practice takes 3–5 minutes and can be done lying down, sitting, or even standing.

1. Soften
- Place one hand on your chest and one on your belly.
- Close your eyes or soften your gaze.
- Without forcing anything, invite your shoulders, jaw and lower belly to soften — even just 5%.
- This small shift tells your nervous system: You are safe.

2. Hold
- Inhale slowly through your nose and imagine your breath spreading outward in all directions — ribs, back, belly.
- Hold the top of the breath for one gentle moment, noticing the inner expansion.
- This moment reconnects you to your centre.

3. Release
- Exhale through your mouth with a soft “haaa,” letting your rib cage drop and the weight of your body settle.
- Feel gravity holding you.
- Let the exhale be slower than the inhale.
- Repeat 6–8 cycles.
- Each exhale brings you back to yourself.

This practice regulates your nervous system, reduces muscular tension and renews your mental space.

The Benefits of This Simple Ritual

- A grounded sense of presence
- You return to your body instead of living in anticipation or overwhelm.
- Improved sleep quality
- Nervous system down-regulation prepares your body for deeper rest.
- Less physical tension
- Breath-led softening reduces tightness in the ribs, diaphragm and pelvic floor.
- A moment of connection
- This pause creates a calm bridge between you and your baby.

Rest is not about stopping — it is about re-entering yourself with softness.

Mamifera Tips

Short restorative sequence to calm your whole system.

Additional Tips

Try a “10-second pause” several times a day
A brief exhale-focused pause resets your nervous system.

Place a warm compress on your upper back before bed
It helps the diaphragm and rib cage release nighttime tension.

End your day with a side-lying rest position
It supports circulation and reduces the feeling of internal pressure.

A Final Thought

Reconnection doesn’t require long practices or perfect routines.
It happens in the simple moments when you soften, breathe and come back home to yourself.
Your body is doing extraordinary work.
You deserve to rest inside it.
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