A Guide to Mama’s Mending: Tea, Steam & Soak Rituals
Here I’ll be sharing my favorite ways to use my signature tea, steam, and soak herbal blend: Mama’s Mending. Check out my video series on instagram and facebook if you process things better audibly.
Let’s start with instructions on how to prepare the blend for each use:
Tea: Place your desired amount of herbs in a tea bag or infuser—about 1 tsp to 1 tbsp per cup, depending on how strong you’d like the infusion. Pour boiling water over the herbs and let steep for 20 minutes. Remove the bag or infuser, and enjoy your tea.
Steam: Fill a large pot halfway with filtered water and bring it to a boil. Reduce the heat to a gentle simmer and add your herbs—about 1 tbsp to ¼ cup, depending on how strong you’d like the infusion. Let the herbs simmer for 10 minutes, then allow the steam to cool slightly for about 5 minutes before enjoying your herbal steam. Many women are curious about steaming but aren’t sure how to set it up. While most images show a fancy stool or chair, it doesn’t have to be complicated. You really just need a large round pot, a hot pad, a blanket or sheet, and something to lean on—like a couch or chair.
Soak (Sitz Bath): Fill a large pot halfway with filtered water and bring it to a boil. Reduce to a gentle simmer and add your herbs—about 1 tbsp to ¼ cup, depending on how strong you’d like the infusion. Let the herbs simmer for 20 minutes, then strain and pour the infusion directly into your bath. For a more soothing and ritualistic experience, consider adding candles, flowers, or Epsom salt.
Key Benefits by Herb:
Nettle: Rich in iron, calcium, magnesium, and potassium; supports mineral replenishment; strengthens tissues; mild diuretic; improves circulation
Red Raspberry Leaf: Rich in iron, calcium, magnesium, potassium; supports mineral replenishment; tones uterine and pelvic tissues; balances hormones; eases cramps
Lemon Balm: Calms the nervous system; eases anxiety and irritability, antimicrobial; antiviral (esp herpes); soothes bladder spasms
Chamomile: Promotes restful sleep; relaxes muscles; anti-inflammatory; eases digestive upset; soothes skin
Yarrow: Antimicrobial; anti-inflammatory; supports tissue repair; encourages circulation; mild emmenagogue (stimulates flow); aids in healing minor wounds and tears
Red Rose Petals: Opens the heart; emotionally calming; tones tissues; soothes irritation; mild antimicrobial
Now, onto the uses:
1. Postpartum Healing
Tea
Dosage/Recommendations
Drink once or twice daily, or as needed for an extra boost.
Steam
Dosage/Recommendations
Start steaming once bleeding has fully stopped (typically 4-8 weeks postpartum). Begin with 15-30 minute weekly sessions, increasing frequency up to daily as needed and tolerated. Note: Some women choose to steam while bleeding—the choice is entirely up to you.
Soak (Sitz bath)
Dosage/Recommendations
Soak for 15-30 minutes, as often as feels supportive.
2. Bladder and Kidney Health + UTI Aid
Tea
Dosage/Recommendations
Drink once or twice daily as a preventative, or as needed at the first sign of infection.
During an active UTI, D-Mannose supplements and Echinacea root tincture can be used as additional tools to help the body clear the infection.
Steam
Dosage/Recommendations
Steam 15–30 minutes weekly for prevention or general bladder/kidney support; increase to daily if you notice early signs of a UTI. Avoid steaming during an active infection.
Soak (Sitz Bath)
Dosage/Recommendations
Soak for 15-30 minutes, as often as feels supportive. Sitz baths can help soothe discomfort during an active infection.
3. Vaginal Health + PH Balance
Tea
Dosage/Recommendations
Drink once or twice daily for general vaginal wellness.
Eat probiotic-rich foods such as yogurt, sauerkraut, kimchi, kefir, and miso to support a balanced vaginal pH.
Note: Steams and sitz baths are much more effective for targeted support.
Steam
Dosage/Recommendations
Steam 15–30 minutes weekly for general vaginal wellness; increase to daily if you notice signs of imbalance. Avoid steaming during an active infection, and discontinue if symptoms worsen.
Soak (Sitz Bath)
Dosage/Recommendations
Soak for 15-30 minutes, as often as feels supportive. Sitz baths can help soothe discomfort during an active infection.
4. Immune System Support + Herpes Aid
Tea
Dosage/Recommendations
Drink once or twice daily as an immunity boost, or as needed at the first sign of illness.
During a herpes outbreak, Turkey Tail mushroom tincture and St. John’s Wort tincture can be used as additional tools to support the body in moving through the outbreak. They can also be taken daily as preventative measures, alongside Lemon Balm (already included in this blend).
Steam
Dosage/Recommendations
Steam for 15–30 minutes weekly for general vaginal wellness, increasing to daily at the first signs of a herpes outbreak. Avoid steaming during an active infection or if sores are present, and stop if symptoms worsen.
Soak (Sitz Bath)
Dosage/Recommendations
Soak for 15-30 minutes, as often as feels supportive. Sitz baths can help soothe discomfort during viral illnesses and outbreaks.
5. Menstrual Cycle Support
Tea
Dosage/Recommendations
Drink once or twice daily to support cycle regulation.
Other cycle regulators to consider: Vitex tincture, Wild Yam cream.
Castor oil packs, magnesium spray or cream and plenty of rest for cramps.
Steam
Dosage/Recommendations
Steam for 15–30 minutes daily from the late luteal phase until menstruation begins if you experience stagnant or irregular cycles. Discontinue once bleeding starts.
Consider adding mugwort if a stronger emmenagogue is needed for a stagnant or irregular bleed.
Note: not to be used as an abortifacient.
Soak (Sitz Bath)
Dosage/Recommendations
Soak for 15-30 minutes, as often as feels supportive. Sitz baths can help ease both emotional stress and physical discomfort, such as cramps.
Disclaimer: While herbs can be deeply healing and supportive, they are not a “magic cure” like pharmaceuticals. Their benefits unfold alongside conscious lifestyle and diet choices. These statements have not been evaluated by the FDA. This blog is not intended to diagnose, treat, cure, or prevent any disease. Please consult your healthcare professional if you are unsure before using herbs or supplements. Above all, do what feels best for your body—these are suggestions, not a rigid rule book.
