Hi there! I’m Christina, a mom of three littles, a licensed mental health therapist, and a children’s book author! Thanks for checking out my site. Look around! I’m sure there’s something here for you! This guest post by Josefina Eliggi talks about how self-care isn’t a spa day, what it really is, and how to do it in just a five-minute check-in.
Self‑care isn’t a spa day—it’s a 5‑minute check‑in with your body
Before we had children, the word self-care had a different meaning. Maybe it brought to mind scenes of cucumbers on your eyes, a face mask, a hot bath, and a glass of wine while watching Netflix. And while those things can be lovely and relaxing, they’re also luxuries that don’t often fit into the rhythm of real life as moms.
Motherhood—as amazing and transformative as it is—can also be extremely depleting. It shakes your routines, challenges your identity, and rearranges your priorities. I had a difficult birth that marked my entry into motherhood, and very early on, I learned an important truth:
My well-being directly impacts my ability to care for my baby.
Suddenly, self-care didn’t mean bubble baths. It meant taking five minutes to breathe, stretching while still in my pajamas, and reconnecting with myself so I could show up for my child with more patience, energy, and grace.
And that’s the message I want to share with every overwhelmed mom out there:
Self-care isn’t an indulgence; it’s essential for your physical and mental health. And it doesn’t have to take more than five minutes.
The myth of “me-time” and the reality of motherhood
We all know self-care matters. We save countless pins to our “Self-Care” boards on Pinterest, filled with beautifully curated suggestions: weekend getaways, spa days, and elaborate skincare routines.
But here’s the thing…
Most of us are trying to balance kids, work, house duties, and our own emotional rollercoasters. Those pins? They gather virtual dust while we hustle through our day on autopilot, doing what we can.
Real self-care often becomes something we only think about after we’ve broken down—when we’re sick, snapping at our kids, picking fights with our partners, or feeling resentment because everyone else’s needs are being met except our own.
I’ve found that you don’t need a whole day off to reset—you just need a few mindful minutes to tune back in.
A 5-minute self-care ritual for busy moms
If you’re stretched thin and feel like your needs are always last on the list, I see you. I’ve been there too. So here’s a simple five-minute morning ritual that can completely shift your energy and outlook.
You don’t need any fancy tools, special outfits, or extra time. Just five minutes to check in with you.
- Check in with your body (30 seconds)
Before anything else (even before checking your phone!), pause and do a gentle body scan from head to toe.
Notice areas of tightness or discomfort. Don’t judge or try to “fix” anything—just observe.
Become aware of how your jaw, neck, and shoulders feel. Maybe your back is sore. Maybe your whole body feels stiff or tired.
Allow yourself to feel each one of those areas holding tension. In other words, listen to your body. - Practice deep breathing (2 minutes)
This type of breathing activates the parasympathetic nervous system, which promotes relaxation and reduces the body’s stress response.
How to do it:
1. Find a comfortable position where you can keep your spine long and breathe freely.
2. Place your hands on the sides of your rib cage, with your thumbs pointing toward your back.
3. Inhale deeply, imagining the breath expanding your rib cage in all directions—not just your belly, but also the sides and back.
4. Exhale slowly and allow everything to come back in and down. With each long exhale, imagine the tightness and stress melting away.
5. Repeat 10 slow, mindful breaths, extending the exhale as much as possible.
This is especially powerful postpartum, as it reawakens your deep core and supports pelvic floor recovery. - Set an intention for the day (1 minute)
Setting an intention can influence how your day unfolds. [1]
Ask yourself:
How do I want to feel at the end of this day?
Then, form your intention into a positive, present-tense statement. For example:
• “I meet this day with calm and clarity.”
• “I nourish myself so I can nourish others.”
• “I am grounded, even when things get messy.” - Visualize a successful day (1 minute)
Now picture three doable things that would make you feel fulfilled today.
These don’t have to be big accomplishments. It could be folding that mountain of laundry, sending that email you’ve been avoiding, or spending 15 minutes outside with your child.
Imagine doing those things and connect with the feeling of completion and satisfaction. This keeps you from falling into the trap of unrealistic goals and sets you up for small wins. - Reset your posture (30 seconds)
Before moving on, take one last moment to feel grounded.
• Stand tall and feel your feet firmly rooted into the floor.
• Imagine lengthening the space between your ribcage and pelvis.
• Gently open your chest without arching your back.
• Picture someone lifting you by a string attached to the crown of your head.
• Feel your body light, tall, and aligned.
Posture effects energy and mood. This simple realignment helps you face the day with more confidence and ease.
Integrate movement into your day
This five-minute ritual is a powerful reset, but self-care doesn’t have to end there.
Movement is medicine, especially in motherhood. You don’t need an hour-long yoga class to feel the benefits. In fact, micro-movements and short moments of mindful breathing can dramatically improve mood, energy, and even physical recovery, especially after pregnancy.
Here are some easy ideas to try:
- Take a 10-minute walk after lunch to help regulate blood sugar and mood. Breathe fresh air and connect with nature if you have access to green space.
- Do a few gentle stretches while the baby naps or plays on the floor. Try Cat-Cows, side bends, and Thread the Needle next to your little one. Use walls or furniture as props if you’re at work.
- Practice active relaxation techniques, such as:
- Turning the head gently side to side
- Making fists and slowly uncurling them
- Scrunching the toes and gently releasing
- Shaking out the arms and legs
These techniques calm your nervous system without requiring much time and are especially helpful if you struggle to stay still.
- Set a timer for a 1-minute breathing break between tasks or tantrums.
These moments are small acts of kindness toward yourself. They might seem insignificant, but they add up.
Brief, low-effort movement breaks can lower cortisol, regulate the nervous system, and reduce symptoms of anxiety and depression. [2] Even just 3–5 minutes of mindful movement can reconnect you with your body in meaningful, sustainable ways.
You deserve care, not just on spa days
If there’s one thing I want you to take away from this post, it’s this:
You don’t need more time—you need permission.
Permission to pause, to breathe, and to check in with your body. To recognize that your needs matter. Not just when everyone else is settled, not just on special occasions, but every single day.
This is the heartbeat of real self-care: a consistent, compassionate commitment to yourself. Not grand gestures or perfect routines. Just a few mindful minutes every day.
So the next time you’re tempted to dismiss your own needs, remember this:
Self-care is key to your physical, mental, and spiritual well-being. And a five-minute ritual may be the most loving thing you do for yourself—and your family—today.
Josefina Eliggi is a certified pre- and postnatal yoga teacher and a pregnancy and postpartum corrective exercise specialist (PCES) and has a master’s degree in service design (Hochschule Luzern). She offers accessible and holistic yoga sessions for moms at every stage—pregnancy, postpartum, and beyond. Her mission is to help women establish a consistent yoga practice, regardless of their fitness level or busy schedule, and to prioritize self-care through mindful movement. When she is not working or practicing yoga, she goes hiking with her family through the stunning Swiss countryside.
Check out her free resources for future, new and seasoned moms: https://josefinayoga.com/free-resources/
[1] Dwyer, T. (2021) “The power of intention — using the unconscious to establish personal power,” WellBeing, Available at: https://www.wellbeing.com.au/mind-spirit/the-power-of-intention.html (Accessed: 07 July 2025)
[2] Hossain MN, Lee J, Choi H, Kwak YS, Kim J. (2024) “The impact of exercise on depression: how moving makes your brain and body feel better.” Phys Act Nutr. 2024 Jun;28(2):43-51. doi: 10.20463/pan.2024.0015. Epub 2024 Jun 30. PMID: 39097997; PMCID: PMC11298280. (Accessed: 07 July 2025)
