Hi, I’m Anna.
I didn’t realise how much stress controlled my milk supply until I found myself sitting in the dark at 3 AM, holding my baby, waiting—praying—for my milk to let down.
I had done everything “right.” I was feeding on demand, staying hydrated, eating well. But some nights, no matter how much I tried to relax, my body felt stuck. My baby would latch, but the milk wouldn’t flow. The more I worried, the worse it got.
That’s when I learned that breastfeeding isn’t just about supply and demand—it’s about hormones. And stress? It’s one of the biggest things that can block those hormones from doing their job.
If you’ve ever felt like your milk is there, but it just won’t flow, or if you’ve noticed your supply dipping after a stressful day, you’re not imagining it. Let’s talk about how stress affects breastfeeding—and, more importantly, how to naturally improve milk flow when it happens.
How Stress Blocks Milk Supply
Breastfeeding is controlled by two key hormones:
✔ Prolactin – The hormone that tells your body to produce milk.
✔ Oxytocin – The hormone that triggers the let-down reflex, making milk flow.
When you’re stressed, your body releases cortisol and adrenaline—the hormones responsible for fight-or-flight mode. This is where the problem starts.
✔ High cortisol levels lower prolactin, which can reduce overall milk supply.
✔ Adrenaline blocks oxytocin, making it harder for milk to let down—even if your body has plenty of milk.
It’s why so many mums (myself included) find that milk flows easily when they’re calm but stops when they’re overwhelmed, rushed, or anxious.
Signs Stress Is Affecting Your Breastfeeding
I didn’t realise stress was impacting my milk supply at first—I just thought I was doing something wrong. But looking back, the signs were clear:
✔ Slow or difficult let-down, even when the baby is latched well.
✔ Feeling “full” but struggling to release milk.
✔ Sudden dips in supply after stressful days or sleepless nights.
✔ Restlessness, tension, or frustration while nursing.
✔ Feeling emotionally detached or anxious during feeds.
If any of this sounds familiar, the good news is that there are natural ways to improve milk flow—without forcing it.
Natural Ways to Reduce Stress & Improve Milk Flow
1. Create a Calm, Safe Feeding Environment
One of the biggest shifts for me was realising that breastfeeding isn’t just about my baby—it’s about me, too. If I was rushing, distracted, or anxious, my body wouldn’t cooperate.
✔ Dim the lights and remove distractions. Bright lights and noise can trigger alertness instead of relaxation, making let-down harder.
✔ Play soft music or white noise. Sound can create a soothing routine that signals your body to release oxytocin.
✔ Do skin-to-skin contact. Holding your baby close increases oxytocin, making milk flow more easily.
2. Breathe & Slow Down Before Nursing
I know—when you’re a new mum, “relaxing” is easier said than done. But even taking 30 seconds to reset before feeding can change everything.
✔ Take three deep breaths before latching your baby. This tells your nervous system, You are safe. It’s okay to let go.
✔ Roll your shoulders and unclench your jaw. Tension in the body signals stress—even if you don’t feel anxious.
✔ Try a simple mindfulness trick. Instead of focusing on whether milk is flowing, pay attention to your baby’s breathing, the warmth of their skin, or the way their fingers curl against you.
These small moments help shift the body into “rest and digest” mode, which supports oxytocin release and milk flow.
3. Sip a Warm, Oxytocin-Boosting Herbal Tea
I noticed a huge difference in my let-down reflex when I switched from plain water to a warm, hormone-balancing breastfeeding infusion.
Why? Because certain herbs don’t just support milk production—they actually reduce cortisol and encourage oxytocin release.
The most effective herbs for stress relief + milk flow include:
✔ Holy Basil & Vervain – Adaptogens that help regulate cortisol, lower stress, and promote emotional balance.
✔ Fennel & Moringa – Gentle galactagogues that support steady milk supply while nourishing the body postpartum.
✔ Stinging Nettle & Oat Straw – Rich in iron and magnesium, replenishing nutrients that help stabilise energy and mood.
✔ Cinnamon & Cardamom – Warming spices that enhance circulation and digestion, helping the body relax.
These ingredients—found in The Breastfeeding Herbata—help with hydration, relaxation, and hormone balance, making it easier for milk to flow.
4. Move Your Body (Gently!) to Release Tension
I had no idea how much tension in my body was affecting my breastfeeding. I would sit in the same position for hours, shoulders tight, back aching—and then wonder why my milk wasn’t flowing.
✔ Stretch or do deep breathing before feeds. Even five minutes of gentle movement can reduce stress hormones.
✔ Try a slow walk outside. Fresh air + movement = a natural oxytocin booster.
✔ Release jaw and neck tension. Clenching the jaw triggers the body’s stress response—relaxing it can help with better milk flow.
5. Let Go of the Pressure to Be Perfect
This was the hardest one for me. I spent so much time worrying about whether I was producing enough milk that I forgot to trust my body.
But here’s what I wish I had known sooner:
✔ Milk supply fluctuates naturally. Some days, you’ll feel like a milk machine. Other days, you’ll feel emptier. This is normal.
✔ You are not failing if it takes time to let down. Stressing about let-down only makes it harder—try to focus on the connection instead of the outcome.
✔ Your baby doesn’t need you to be perfect. They just need you. And you are already enough.
What Helped Me the Most?
When I finally stopped forcing my body to produce more milk and instead started nourishing, hydrating, and balancing my stress levels, I felt a huge shift.
What made the biggest difference?
✔ Sipping a warm, oxytocin-boosting lactation tea instead of just drinking plain water. The Breastfeeding Herbata helped with hydration, stress relief, and milk flow.
✔ Creating a calm feeding space—even just turning off my phone and dimming the lights made a difference.
✔ Letting go of the pressure to “fix” my supply—instead, I focused on trusting my body.
If you’re struggling, know that you’re not alone. Your body isn’t broken—it just needs the right support, nourishment, and care.
And when we give ourselves that care, breastfeeding becomes less about stress and more about connection—the way it was always meant to be.
HORMONAL & PROUD
Created as a brand to help women navigate the toughest moments in pregnancy, childbirth, postpartum — and practically every stage of life –– The SABI is changing the narrative around our hormones from one of taboo, embarrassment, and loneliness to awareness and even, pride. As more than a wellness brand, The SABI offers a carefully-crafted line of products to carry you through your hormonal journey, including rituals, supportive tools, and ancient herbal remedies that have been tested time and time again by women and now come backed by medicine. The SABI is a blend of science and nature conceived by women who have experienced the joys and deep struggles of bringing a child into the world, the pains of a heavy, difficult period, miscarriage, and difficulty conceiving.
We invite you to get to know your body and its cycles better –– to really understand what is going on inside. Learn to use your hormones to your advantage no matter your stage of life, and know that you can support and balance your hormone levels. We are here to help with the information, understanding and natural tools to support your body and the emotional process along with it.
