Postnatal

Caesarean Birth Mind and Body Preparation Tips

Whichever kind of birth is your preference, it's always a good idea to understand what recovering from a caesarean abdominal birth ( c-section) entails and how you can support the process.

25/06/25

Preparing for a Caesarean Birth

If you’re planning or considering a caesarean (abdominal) birth, there are a number of simple, evidence-based ways to help your body and mind prepare for a calm and confident experience.

1. Nourish the skin around your incision site

From around 35 weeks, gently massage a few drops of calendula and lavender oil (diluted with a carrier oil such as almond or jojoba) onto the area where your incision will be made. This helps to soften the skin, support circulation, and prepare the tissue for effective healing. Calendula oil is known for its antifungal, anti-inflammatory and antibacterial properties, helping reduce irritation and promote skin repair.

2. Prepare your mind as well as your body

Investing in your mental wellbeing before surgery can make a huge difference to your experience.
Practices such as hypnobirthing, mindfulness, and gentle breathwork can help reduce fear and build confidence.
Avoid pushing thoughts of the birth aside- facing it with calm awareness allows you to approach the day of your baby’s birth feeling informed and empowered.

The Mindful Birth Group® offers specialised antenatal courses for abdominal birthers, including an online audio course for just £12. You can also choose a personalised 1:1 or group course to explore techniques in more depth.

Explore your caesarean birth preparation options.

NHS caesarean birth guidance

3. Learn calming breath and visualisation techniques

These will help you during the spinal block procedure, throughout the operation, and during your postnatal recovery. A few minutes of daily practice can help you stay grounded and relaxed.

4. Stay hydrated and eat nourishing foods

In the days before surgery, drink plenty of water and eat light, balanced meals rich in whole foods. This supports your energy, circulation, and digestion- and helps your body heal more efficiently after birth.

5. Boost your natural endorphins

Do things that bring you joy – gentle walks, laughter, music, or creative activities.
Endorphins are your body’s natural pain relievers (far stronger than morphine), but they can’t be produced when your body is in a stress response. Focusing on pleasure and relaxation before birth can set you up for a smoother recovery.

Healing After a Caesarean Birth

Whether your abdominal birth was planned or unplanned, the recovery period deserves care and gentleness. Here are some practical, evidence-based ways to support your healing.

1. Rest- but also move gently

Rest is vital for tissue healing and emotional recovery. However, avoid staying still for long periods.
When you’re ready, take short walks around your room or corridor to encourage circulation and reduce the risk of blood clots.

Tip: Before getting up for the first time, have a high-energy snack (such as oat bars or dried fruit) to avoid feeling faint after fasting or long labour.

2. Support your body with the right clothing

Caesarean support knickers can make a huge difference. They’re breathable, high-waisted, and provide gentle compression. Amazon sell a selection here.
Loose, soft fabrics like oversized nightshirts or bamboo trousers are gentle against your incision.
Slider sandals are ideal in hospital, especially if you’re wearing compression stockings.

3. Care for your incision

Air the area whenever possible.
Follow your midwife’s guidance for keeping it clean and dry.
Avoid tight waistbands and opt for 100% cotton underwear.

4. Manage vaginal bleeding (lochia)

Even after a caesarean birth, you’ll experience postnatal bleeding for 2–6 weeks as your uterus heals.
Use large, soft maternity pads and change them frequently. The bleeding usually eases more quickly when you take things slowly. Incontinence sheets (or puppy pads!) can be laid on your bed or sofa to help you feel less uneasy about leaking.

5. Move mindfully

When turning or getting up, bend your knees, lift your hips slightly, and roll to your side before pushing yourself upright with your hands. These movements reduce strain on your healing incision.

Watch our video on how to get out of bed safely here.

Nutrition & Hydration After Caesarean Birth

Peppermint tea can help relieve trapped wind after surgery.
Avoid carbonated drinks, beans, and lentils for a few days.
Focus on high-fibre, nutrient-rich foods to keep energy up and bowels regular.
If you need to, speak to your midwife or pharmacist about lactulose to ease your first bowel movements.
Arnica cream or tablets can help reduce bruising.
Probiotics can support gut recovery after antibiotics- available easily online.

Pain Relief & Comfort

Take prescribed pain relief regularly if advised- staying ahead of pain helps recovery.
Expect nights to feel a little stiffer; take mornings gently and move slowly.
Surround yourself with warmth, love, and comfort- emotional safety promotes physical healing.

Try:

A calm, softly lit bedroom
Gentle music or affirmations
Supportive pregnancy pillow such as BBHugme (use code MINDFULBIRTH for 15% off)
Epsom salt baths with tea tree oil once your incision has fully healed

Scar Care and Long-Term Healing

Once your incision has closed:

Consider a scar tissue release treatment from a postnatal specialist to improve flexibility and reduce tightness.
Or gently self-massage using Bio Oil or a blend of frankincense and lavender oils to soften and nourish the skin.
Read this article on taking care of your scar at home.

Emotional Support and Practical Help

You have experienced both birth and major surgery- it’s okay to need help.
Prepare your partner or postnatal support person to understand your needs in advance.

A Postnatal Doula can provide invaluable practical and emotional care so you can focus on healing and bonding with your baby.
Find out more about postnatal doula support here.

Preparing for a caesarean birth- physically, emotionally, and mentally- can make a remarkable difference to your experience and recovery. With the right knowledge, self-care, and support, your abdominal birth can be calm, positive, and empowering.