In a world that celebrates "bouncing back" postpartum recover is often rushed, minimised or misunderstood. New parents are expected to host visitors, keep the house running, care for older children, and somehow return to normal - all while recovering from birth, feeding a newborn and navigation huge physical, emotional and hormonal change.
The 5-5-5 postpartum run offers a different way forward. It isn't a rule at all. It's a gentle framework rooted in ancient wisdom that reminds us what the postpartum period was always meant to be: protected, supported, and slow.
What is the 5-5-5 postpartum rule?
The 5-5-5 postpartum concept breaks the first 15 days after birth into three intentional phases:
5 days in the bed
5 days on the bed
5 days around the bed
Rather than prescribing strict instructions, this approach encourages rest, nourishment, bonding and healing without pressure or perfection. It's not about doing it right. It's about doing less - on purpose.
Where does the 5-5-5 postpartum concept come from?
While the term 5-5-5 is modern the philosophy behind it is ancient. Many cultures around the world have long recognised that the postpartum period is a vulnerable, sacred time that requires protection and community care. Examples include:
Chinese culture: Zou Ye Zi - where mothers rest, eat warm foods and avoid physical strain for a month
Latin culture: La cuarentena - 40 days of rest and recovery after birth
Indian culture: Jaapa, 40 day period of confinement
Māori and Pasifika traditions: whanau support, traditional care practices and connection to the whenua
Across cultures the message is the same. Postpartum healing takes time and should not be rushed.
The first 5 days: in the bed
The first phase focuses on deep rest. This is the time to stay in bed as much as possible. Breast/feed your baby and do skin-to-skin. Sleep, rest and recover. Allow others to bring food, water and care. Physically your body is healing from birth. Your uterus is contracting, you are bleeding, hormones are shifting and energy levels are low. Emotionally, you're adjusting jot a new identity and relationship with your baby. This is not the time for walks, a busy stream of visitors or productivity. This is the time for rest and recovery.
An important note about movement
Rest does not mean complete immobility. From an evidence-based perspective including after a caesarean birth - gentle movement is encouraged, often within the first 12-24 hours. The intention is not exercise or getting back to normal but supporting circulation, reducing the risk of complications and aiding healing.
In the context of of the 5-5-5 approach, movement might include standing and walking short distance with support. Moving to the bathroom. Gentle position changes in bed. Light stretching as tolerated. Movement is slow, support, and followed by rest.
The next 5 days: on the bed
On the bed means a gentle re-entry. You might sit up in bed or on the couch, move gently around the room. This phase balances rest with light, intentional movement. You're still avoiding chores, hosting, or long outings, but beginning to re-engage with your body in a supported way.
The final 5 days: around the bed
In this phase you world widens slightly. That might look like short walks around the house, getting outside for fresh air, gentle daily movement, gradually reconnecting with routines. This still isn't about returning to normal. It's about gradually rebuilding capacity while still protecting your recover.
What if you can't follow the 5-5-5 approach exactly?
This is where compassion matters most. Not everyone has extended support, flexible work, or the ability to slow down completely. Many parents are caring for older children or navigating recovery with limited help. This doesn't mean this concept isn't useful. Even honouring parts of the 5-5-5 approach can make a meaningful difference.
Why rest and gentle movement matter in postpartum recovery
Postpartum recover works best when rest and gentle movement work together. Adequate support in the early weeks has been shown to influence physical healing, the establishment of breastfeeding, mental health and emotional wellbeing, pelvic floor and core recovery. Rushing often leads to exhaustion, pain, or burnout later on. The 5-5-5 framework gently challenges unrealistic expectations and reframes rest as essential care not indulgence.
A final word
If you're postpartum or preparing for it - consider this permission to slow down. You are not weak for needing rest. You are not behind for healing slowly. You are not failing if your recovery looks different from someone else's. The 5-5-5 postpartum rule isn't about restriction. It's about protection of your body, your mind, and your transition into motherhood.
Want more guidance through the 4th trimester?
The early weeks after birth can feel overwhelming especially when expectations don't match reality. If you'd like gentle, evidence-informed guidance through this season my 4th Trimester Workshop was created to support new parents through postpartum recover, feeding, rest, and emotional adjustment without pressure or perfection. It expands on concepts like the 5-5-5 approach and offers practical tools, reassurance and education you can return to at your own pace during the 4th trimester
Explore the 4th Trimester Workshop HERE