I'm Johaira Michelle
Hi Beautiful Human,
This guide is a soft place to land.
A reset—not because you need fixing, but because you deserve a moment to reconnect, exhale, and return to you.
These seven practices are simple, gentle, and rooted in both evidence and care. You don’t have to do them in order. You don’t have to do them perfectly. You just have to start where you are.
This guide is yours—come back to it anytime. You are not alone. You are not behind. You are already healing in your own way.
With so much love,
Johaira Michelle Dilauro, RN
Author of All Things Postpartum
How to Use This Guide
One practice per day or whenever you need a reset
Includes a body/mind activity + optional journal prompt
Take 5- 10min a day
You can write directly in this guide or use a separate notebook
Keep water, soft music, or your baby nearby if it helps ground you
Let this be fun. Let it be messy. Let it be yours
Play music. Light a candle. Wear your robe. Dance with your baby
Joy counts as medicine here
Get your free 7-day Postpartum Reset guide
This gentle, printable guide offers daily practices to support your body, mind, and inner world—designed by a postpartum nurse who’s been there.
Day 1: Breathe Into the Body
Practice:
Place one hand on your chest, one on your belly. Inhale slowly for 4 counts. Feel your belly rise. Exhale for 6 counts. Do this for 3–5 rounds.
Why It Helps:
Deep breathing supports your nervous system and reconnects you with your physical self.
Optional Prompt:
What part of my body needs the most compassion today?
Day 2: The 5-Minute Body Scan
Practice:
Sit or lay in stillness. Start from your toes and slowly bring awareness up your body. As you pass each area, silently say: “Thank you.”
Why It Helps:
Body scans improve postpartum body awareness and decrease tension held subconsciously.
Optional Prompt:
Where do I feel disconnected in my body—and where do I feel strong?
Day 3: The Emotional Dump
Practice:
Set a 3-minute timer. Write or speak out loud without stopping. Let it be messy. Let it be real. When the timer ends, pause. You’ve just released emotional buildup.
Why It Helps:
Emotionally expressive writing reduces anxiety and increases clarity. It doesn’t need to be deep—it just needs to be real.
Optional Prompt:
What am I afraid to say out loud, but need to?
Day 4: Intentional Touch
Practice:
During your next baby care moment (feeding, changing, holding), slow down. Make eye contact. Breathe. Say something loving to both of you: “We’re doing this together.”
Why It Helps:
Intentional touch increases oxytocin and strengthens bonding—for both of you.
Optional Prompt:
How can I make everyday care feel more sacred?
Day 5: Ask for Help—One Small Way
Practice:
Name one task that feels heavy today. Then ask someone to help with it. Be specific: “Can you hold the baby while I shower?” “Can you prep a snack?”
Why It Helps:
Emotionally expressive writing reduces anxiety and increases clarity. It doesn’t need to be deep—it just needs to be real.
Optional Prompt:
What would support actually look like for me this week?
Day 6: Posture Reset
Practice:
Stand tall. Drop your jaw. Release your shoulders. Inhale deeply and pull your shoulder blades down. Soften your belly. Hold for 30 seconds, then repeat.
Why It Helps:
Postpartum posture affects breath, core healing, and mood. A small adjustment brings big relief.
Optional Prompt:
How am I carrying motherhood in my body?
Day 7: Write Yourself a Love Note
Practice:
Take a moment to write to yourself like you would a best friend. Start with:
“Dear me, I’m proud of you because…”
Why It Helps:
Self-compassion changes brain chemistry and builds emotional resilience.
Optional Prompt:
What would I say to myself if I believed I was doing a beautiful job?
Stay Connected
You did it.
You showed up for yourself, and that matters.
This guide was just the beginning. If it supported you, I’d love for you to:
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Check out my book: All Things Postpartum
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Follow along on TikTok: @allthingspostpartumboo
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Sign up for the monthly newsletter at [johairamichelle.com]
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Explore upcoming classes, coaching, and resources
I’m so grateful you’re here.
With heart and boldness,
Johaira Michelle
