Self-Care During the Third Trimester: A Pregnancy Guide

A pregnancy guide with gentle self-care rhythms during the third trimester that can help prepare for postpartum

Embracing the Third Trimester With Self-Care

You’ve made it to the third trimester, and things are finally starting to feel real. Your belly is full and heavy, your hands and feet swollen, and you find yourself frequently making trips to the bathroom. You may struggle to put on your shoes or find a comfortable position for a good night’s rest. You might be thinking you’re ready to get that baby out of there—or feeling nervous about the birthing journey that lies between you and your baby in your arms.

All of these feelings are normal, Mama. And this is the perfect time to prepare for postpartum, by leaning into gentle self-care rhythms during the third trimester that nourish your body and calm your mind.

During this season, many mamas find themselves finishing up tasks at work, decorating the nursery, batch-cooking meals, and savoring time with their partner before baby arrives. But just as important as the to-do list is carving out time to slow down, tune into your body, and rest.

Hi! I’m Hailey Pechan, a postpartum doula located in Phoenix, Arizona. I provide holistic, heart-centered support for new mothers during the transformative postpartum period—honoring their physical, emotional, and spiritual needs while helping them feel deeply seen, nourished, and empowered.

I strive to redefine postpartum care by blending modern knowledge with traditional wisdom, offering compassionate guidance and personalized support that nurtures the whole mother—from conception through postpartum. You can learn more about me and my services on my website.

Why the Third Trimester Is Key for Postpartum Prep

Many mothers find the transition from an active pregnancy to the slower rhythm of postpartum challenging. The stillness, the staying in, and the demand to care for yourself and a newborn simultaneously can feel overwhelming.

That’s why the third trimester is the perfect time to start preparing for rest. By setting intentions for how you’d like to be cared for after birth—and beginning to nourish yourself with those same practices now—you create a soft landing for the journey ahead.

This phase is not just about baby prep. It’s about mama prep, too. Below are simple rhythms you can start integrating into your days to support a more peaceful transition into motherhood.

Mindful Practices to Support Your Third Trimester

Practice Mindfulness Daily

Ground yourself in the present moment using your five senses. What do you see, hear, feel, smell, and taste? This simple practice will help ground you during pregnancy, labor and postpartum. Breathe deeply. Place a hand on your belly. Tune in to your baby and body with compassion.

Move Your Body Intentionally

Support your nervous system with gentle stretching, walking, or intuitive dancing. Movement doesn't need to be structured to be healing.  If you feel the need for more support, use a birth ball and stretch with the music. 

Practice Prenatal Yoga

Prenatal yoga builds physical strength, emotional resilience, and connection to your body and baby. It can also create space to meet other expectant mothers.

Nourishing Your Body for Labor and Recovery

Prioritize Rest + Fuel

Eat nutrient-dense meals and allow your body to fully rest. Consider small nourishing snacks throughout the day to maintain energy and balance blood sugar.

Take Gentle Breaks

Listen to your body. Pause between tasks. Even 10 minutes of stillness can help reset your nervous system.

Daily Rest Practice

Practice "doing nothing" for 20 minutes each day. Turn off your phone. Lay down. Let your body and mind truly rest.

Preparing for Infant Feeding and Baby Care

Preparing for your new baby with education on infant feeding and care can help you feel more confident for the fourth trimester

Explore Feeding Options

Whether you plan to breastfeed, use formula, or a combination of both, start learning about what feels right for you.

Meet with a Lactation Consultant

Connecting with a lactation professional before birth can help you feel empowered and prepared for the early days of feeding. La Leche League has wonderful resources for lactation specialists in your area, as well as education on newborns.

Take a Baby Care Class

Consider a newborn care class with your partner.  This should cover things like swaddling, feeding, burping, safe sleep, and safety. This will be a great bonding experience for you and your partner as you learn together! Knowing the basics can increase confidence and reduce anxiety.

Mental and Emotional Preparation for Birth

Journal Your Journey

Imagine what the journey of labor looks and feels like to you. What are you anticipating? What are your biggest worries and excitements? Take the time to journal through these thoughts and emotions, while letting go of some of the need to control what may happen. Write out your fears, expectations, hopes, and desires. Journaling creates space for emotional release and clarity.

Practice Letting Go

Surrendering control is a spiritual practice. Allow space for flexibility, trust, and softness as you approach labor.

Visualize Your Birth

Close your eyes. Envision your body doing what it was made to do. Picture your support team, the environment, and the feelings you want to carry with you.

Third Trimester Checklist for Postpartum Readiness

Complete Final To-Dos

Tidy up practical tasks like meals, nursery setup, or final work duties.

Create Your Postpartum Sanctuary

Design a cozy space where you’ll spend your early days. Include snacks, water, soft blankets, and your favorite book or journal.

Build Your Village

Identify who will be supporting you. Reach out to friends, family, and your doula. Discuss how they can help you feel cared for and not just visited. For more support in building your postpartum village, check out this blog post.

For a detailed checklist of things you can do to prepare for postpartum, grab my Free Postpartum Essentials Checklist.

The Power of Holistic Postpartum Planning

A postpartum plan is just as important as a birth plan. It honors you as much as it does your baby. This plan can include your recovery needs, mental health support, household help, feeding goals, and more. By making space to care for yourself now, you lay the foundation for a more grounded and joyful fourth trimester.

Want support crafting your own plan? You can download my Holistic Postpartum Plan Template here.

Final Thoughts: You Deserve to Feel Held

The third trimester is not only about the countdown to the birth of your baby. It’s a time to slow down, reflect, and begin nurturing the gentle care rhythms that will carry you through postpartum. You deserve to feel supported, rested, and empowered—not just after birth, but right now. By prioritizing your well-being today, you pave the way for a deeply healing and nourishing postpartum tomorrow.

If you would like to take your postpartum preparation even further, check out our Holistic Postpartum Plan Template for a restorative and life-changing postpartum experience. 

And please remember, you don’t need to go through pregnancy and postpartum alone. You deserve a postpartum village surrounding you with support during this deeply transformative season. 

For more resources visit, beyondbumpmamas.com or join our free Facebook community. I’m here for you when you’re ready.