The Rule of 7s: A Mindful, Week-by-Week Guide to Postpartum Recovery
Bringing a new baby into the world is powerful, emotional, and life-changing. It’s also a major physical feat, whether you delivered vaginally, had a cesarean birth, or any experience in between. In the early weeks of postpartum, your primary job isn’t to do laundry, entertain visitors, or "bounce back"—it’s to heal, rest, & bond with your baby.
At Full Circle Baby, we offer holistic, trauma-informed care that centers the birthing parent. That’s why we love the Rule of 7s as a postpartum framework: a gentle, week-by-week approach to support your body, mind, & emotions in the sacred first 21 days after birth.
What is the Rule of 7s?
The Rule of 7s is an expanded version of the 5-5-5 postpartum care guideline. It breaks your initial recovery period into three 7-day phases:
7 days in the bed
7 days on the bed
7 days around the bed
This format is especially helpful for sleep-deprived parents because it aligns easily with your baby's weekly milestones. It’s a memorable rhythm to follow that helps you stay grounded in rest and healing.
Why We Prefer 7-7-7 to 5-5-5
While the 5-5-5 rule is a beautiful place to start, we’ve found that an extra couple of days per stage makes a big difference—especially for people recovering from cesarean births, significant tearing, or traumatic deliveries. For cesarean recovery in particular, consider expanding the first phase to 10 full days in bed. But it also makes it easier to track! We know in the early days we are constantly asked how old our babies are. And once baby hits about 10 days old most people start to track their age by weeks.
Week 1: In the Bed
Your primary job this week is REST. This means:
Staying horizontal as much as possible
Receiving support for meals, baby care, and chores
Maximizing skin-to-skin contact with your baby
Allowing your bleeding, uterus, and pelvic floor to begin healing
Even if you feel a rush of energy in the first day or two, resist the urge to "do" more. That hormonal boost fades fast, & overexertion early on often results in increased bleeding, fatigue, and a longer overall recovery.
For cesarean births, it's especially critical to rest the abdominal muscles & avoid pressure on your incision site. This is why we recommend extending this phase to 10 days when possible.
Your body is doing invisible, powerful healing—internal wounds, hormonal shifts, emotional grounding. Moving slowly isn’t lazy; it’s deeply restorative
In the first seven days, slow is sacred.
Week 2: On the Bed
You’re still resting—but now you’re spending more time sitting up and gently engaging with the world around you. This is a good time to:
Nurse or feed your baby in different positions
Welcome close visitors (if emotionally safe)
Begin journaling or debriefing your birth story
Sip herbal teas & nourishing broths
Tend to light stretches or guided breathwork from bed
You’re still avoiding chores, long periods of standing, or errands.
Remember, rest now equals resilience later.
Week 3: Around the Bed
As you move into this phase, you may feel stronger—but healing is still ongoing. Begin to:
Take short walks around the room or block
Prepare small snacks or meals
Ease into self-care rituals (like gentle bathing, using warming oils, or pelvic steaming) — We love Danielle Hanna for this in-home work!
Introduce mindful movement, if approved by your provider
Spend more time upright with your baby, trying babywearing if you feel strong enough.
Continue avoiding extended outings or strenuous activity. This week is about re-entering your body & environment slowly, intentionally.
Reconnect slowly—with all of the newness from your body, your baby, to your world.
You might feel the pull to get back to “normal,” but this is the time for gentle movement & softened expectations.
Steady steps & soft landings.
Tailoring Recovery by Birth Type
Every birth is different. Here's how we might adapt the Rule of 7s for your experience:
Vaginal Birth with No Complications
Stick with the 7-7-7 structure, but stay flexible. If bleeding increases or emotions feel too intense, revert to more rest.
Vaginal Birth with Tearing or Trauma
Consider extending each phase by 2–3 days. Give your body space to truly heal and seek support for emotional processing.
Cesarean Birth
Extend Week 1 to 10 days
Incorporate abdominal support (like a binder) with guidance
Take extra care with incision care, posture, and standing movements
We recommend working with a pelvic floor physical therapist or postpartum doula for additional recovery guidance.
Supporting the Mind in Postpartum
The emotional journey of postpartum is real and often intense. Hormonal fluctuations, identity shifts, exhaustion, and new responsibilities can cause:
Mood swings
Intrusive thoughts
Anxiety or worry
Isolation
Support your mental wellness with:
Daily journaling
Sharing your story with a trusted support person
Gentle breathwork & mindfulness
Postpartum therapy or support groups
Check out our resources page for more mental health support options in the Portland Metro Area.
Nourishment for Healing
Food is medicine. We recommend warm, soft, protein- and fat-rich meals that support:
Hormonal regulation
Milk production
Digestion and elimination
Try bone broth, kitchari, oatmeal with ghee, roasted sweet potatoes, or warming teas.
Support is Everything
Resting isn’t easy unless you’re surrounded by support. That’s where we come in. Full Circle Baby offers:
Overnight & daytime doula care
In-home meal prep
Postpartum planning consultations
Lactation support from a CLC (Camilla)
You don’t have to do it all.
In fact, you’re not meant to.
Your Next Step: Book Your Postpartum Support
Whether you’re still pregnant or already holding your baby, we can help you create a recovery plan rooted in rest, nourishment, & care. Reach out today to connect with our team and find the right doula for your family.
