Truth be told…baths are not my favorite, friend. Not only can I think of fifty other “productive” things I’d rather be doing with my time (sneaking under the covers as soon as my daughter’s asleep being the first choice), but also, depending on how you take them, baths can irritate the vulva and lead to all sorts of pelvic health issues.
Despite being #toocool and #toobusy for baths, I recently went through my third miscarriage. And even though it feels like I was already doing “all the right things”, my list of wellness tools & techniques to improve fertility have just increased again to include a few more supplements, a little bit stricter diet, and even more emphasis on making my body as happy and healthy as possible.
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One of the main things I’m focusing on is reducing inflammation and ~gently~ detoxing my body of anything that could be contributing to these losses. I’m already using castor oil packs, taking a sauna multiple times a week, and drinking teas for liver health (now that I think about it, I should probably write a blog post all about detoxing…*opens notes app on phone*), so incorporating a weekly bath seemed like the next best addition.
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While everything I’m doing to improve my health in this season of life might sound like a lot (& honestly, it’s kinda starting to feel that way), you know I always do my best to preach and practice a “less is more” approach to wellness, and my take on the perfect bath is no different. Research shows that something as simple as soaking in warm water can reduce stress, soothe sore muscles, improve sleep quality, lower blood pressure, boost immunity, reduce inflammation, and support skin health, so there’s no need to get crazy with it. Buttttttttt I’m also about optimizing ^^those^^ benefits AND romanticising life, ya know?
These bath upgrades I’m about to share may not be doable every time (at least they’re not for me), but there are a few key add-ons that can take your soak time from ordinary to extraordinary from head to toe for the body, heart, mind, and soul. Everything here is completely optional (remember…all you really need is a tub and warm water), but this list of products and practices has turned my weekly bath from something I tolerate to a ritual that fills my cup and supports my health.
But first, a few tips to make your bath more pelvic floor friendly
I know you’re here to upgrade your bath experience, and I love ya for it. But as a pelvic floor physical therapist, I can’t bear the thought of you drawing a tub with the best of intentions just to sabotage your pelvic health while you’re at it. The vulva (the outer area of the vagina that includes the labia majora, labia minora, clitoris, and vaginal opening) is made up of delicate, porous, and sensitive tissue that, if not taken care of properly, can not only lead to skin irritation but bladder, bowel, and sexual issues down the road.
The good news is that it doesn’t take much to prioritize your pelvic health throughout the bathing process – just a little education (why I’m here ;)) and some extra mindfulness and intention goes a long way. This list of do’s and don’ts is how I’ve come to terms with taking baths regularly with zero fear of being a hypocrite or harming my pelvic health.
Make sure your tub is clean. This one probably goes without saying, but life gets busy, priorities shuffle, and before you know it you can’t remember the last time you gave your tub a good scrub. Sitting in a dirty tub (or honestly, one that’s been cleaned with harsh, chemical-laden ingredients) is a recipe for disaster. I scrub my bathtub with this all-natural cleaning paste once or twice a month to make sure it’s ready to go when that peaceful soaking experience is calling my name.
Do all your washing outside the tub. In case no one’s told you, all you need to safely and properly clean the vulva is water…seriously! Adding soap to this area (yes, even the “all-natural, gynecologist formulated femme washes”) disrupts good bacteria and can lead to itching, infections, and ingrown hairs. When scrubbing anything in the tub, things like soaps, shampoos, and body washes get into the water and unintentionally onto the vulva tissue, so I personally take a shower after bathing to clean my body. If washing in the tub is your only option, consider soaking first, then save cleaning for last and get out ASAP when you’re done.
Don’t shave your vulva in the bath. I firmly believe we’re given pubic hair for a reason (i.e. protects from dirt & bacteria, absorbs moisture, reduces friction, and increases clitoral stimulation), but if going bare “down there” is your cup of tea, you do you. Just remember that shaving makes the skin more susceptible to clogging and contamination, especially while soaking in “soiled” water. Allow your bath to soften the area then shave after you’re done.
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Only use toxin-free products. Ya girl loves a good bath bomb and epsom salt soak (and you know I’ll be sharing my favorites with you below!), but not when they’re full of fragrances, dyes, harsh chemicals, and endocrine disruptors that can not only irritate the vulva tissue but lead to bigger concerns like endometriosis, PCOS, fibroids, and even cancer if used consistently. The skin is our body’s largest organ, so when you’re *literally* soaking in something, it’s important to make sure it’s safe.
The makings of a perfect bath
Now that you know your bath is pelvic floor friendly, let’s talk about the fun stuff…the nourishing stuff…the just-ten-more-minutes stuff that takes the bathing experience from meh to ahhh-mazing. When your girl does self-care, she does it right. Because when you’re a mom & wife & entrepreneur & friend & pet-owner & the list goes on, self-care is not a reward – it’s a requirement to being my happiest and healthiest self.
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DRY BRUSH BEFOREHAND
Remember all those benefits of bathing I mentioned earlier? Well dry brushing beforehand multiplies them by a million (not really, but it’s definitely wayyyyy better) and even adds a few extra perks to the practice. Dry brushing removes dead skin cells, improves circulation, supports digestion, and most importantly, stimulates the body’s lymphatic system which is responsible for filtering and clearing out waste and toxins. About five minutes of dry brushing is all it takes to see these benefits – aka just as long as it takes to fill a bath tub (*wink wink*).
Here’s how to do it: While your skin is still dry, use a dry brush (this one is my favorite and code DRDAVIS gets you 10% off!) to make small, gentle, repetitive strokes from the feet to the pelvis and hands to the armpits. This specific pattern moves lymph to the midline where it is then most easily removed from the body. Watch this video for the full dry brushing routine I follow to get the best effect.
ADD MAGNESIUM
If you were to add just one thing to your bath, magnesium is the best bang for your buck, both figuratively and literally. Many people are deficient in magnesium, yet this powerhouse mineral is vital to a functioning body and responsible for regulating blood sugar and protein production. Get more magnesium in your life and you could see improvement in brain function, hormone balance, sleep quality, exercise capacity, bone health, blood presure…the list goes on.
Here’s how to do it: As the tub is filling, take 1-2 cups of epsom salt (magnesium sulfate) or magnesium flakes (magnesium chloride) and allow them to dissolve in the hot water. I buy them in bulk (farrrrrr cheaper) and look for fragrance-free options with no extra fillers. There’s no texture or scent when you’re in the tub so you don’t even know they’re there, but holy smokes do I *feel* a difference with this one simple addition.
UPGRADE TO A DETOX BATH
Because my new bathing ritual is primarily to improve fertility, I’m adding a few things other than magnesium to make it a detox bath. We were already using detox baths as a family when someone was sick (they always make my daughter’s fevers go away like *that*), but now I’m enjoying one on the weekly to remove toxins along with the 721 amazing things we’ve already established baths help with. Even if you’re miss holistic, all-natural, and toxin-free like me, there are still chemicals all around us (especially here in the US), and there’s no reason not to take small steps like this to remove them regularly.
Here’s how to do it: Along with the cup of epsom salt or magnesium flakes that you were already dropping in the tub, add ½ cup of (aluminum-free & organic) baking soda, ½ cup of bentonite clay, and 2-5 drops of essential oils (like lavender, eucalyptus, or chamomile). Baking soda helps regulate pH levels in the body, bentonite clay has a negative electro-magnetic charge that helps pull positively charged “things” from the body, and essential oils have different benefits depending on which ones you choose.
PS – If the idea of a detox bath intrigues you but ^^that^^ sounds like a lot of work, Primally Pure makes a sea soak (use code DRDAVIS at checkout for 10% off) that is basically a pre-mixed version of everything listed above. Drop in a few handfuls as your bath fills for the same detoxifying benefits.
FOR THOSE WITH SENSITIVE SKIN
I don’t personally have sensitive skin, but for those who fall in this category I probably would not recommend a long bath, an extremely hot bath, or really any of the additions listed above. Colloidal oatmeal, however, has soothing, moisturizing, anti-inflammatory, and antioxidant properties and would be my go-to for a healing and nourishing bath. These all-natural bath bombs (that are 10% off with code DRDAVIS) have colloidal oatmeal and a few other calming ingredients that I think would be a gentler option for anyone who needs it.
GET BOUJEE WITH THE BACKGROUND MUSIC
As a Libra, I firmly believe that every life event deserves its own playlist, and even baths are no exception. Sometimes I’ll play a podcast in the background if there’s an episode I’ve been waiting to hear, otherwise I’ll shuffle through my favorites on Spotify (this is the best for a spa-like soak). If you want to get a little more woo-woo with your background music, then I must recommend you look into two different apps that I’m #noshame obsessed with –
The soaak app. This app has a library of sound frequencies for everything from focus & creativity to hormone health, digestion, & sleep. The idea is that different frequencies can alter and affect different parts of the brain and body creating physical, mental, and emotional changes just by listening to specific sounds and tones. My favorite feature is that you can play it in the background of a podcast or different playlist and still get all the benefits.
The activations app. I’ve talked about the superhuman app multiple times on this blog, but now it has a new name. And even though the name has changed, how much I love this app has not. We’ve all heard the benefits of meditation (and actually…the bath would be a perfect place to incorporate it), but [this] is even better. Activations are audio tracks that include affirmations, guided questions, and motivational music, and habit-stacking them with a weekly soak is hard to beat. The tracks I play on repeat in the bath are “Grounding Evening Affirmations”, “Reset & Connect With Your Heart”, and “Whole Body Rejuvenation & Relaxation”.
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*CLICK* OPEN A GOOD BOOK
I do my best to keep the bath a phone-free zone, and I’d say I’m successful at it more often than not. But I do like having something to help pass the time (baths aren’t my favorite, remember?) and getting lost in a good book is my favorite way to do so. I prefer a real book where I can turn actual pages (bonus if they’re worn and smell like the library), but my waterproof kindle is what I grab for the bath every time. I love a fiction novel at the end of the day as research shows it’s more effective at calming the mind than non-fiction or self-help alternatives, and reading in the bath without worrying about pages getting wet or technology getting ruined helps keep things stress-free.
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POUR SOMETHING TO SIP
Back in the day I would have recommended a glass of wine here (and zero judgement if this is your wind-down drink of choice), but I’m over two years without alcohol and don’t know if I’ll ever go back. I prefer my baths hot…liiiiiiike just shy of boiling hot…because the water stays warmer longer and sweating in the tub helps with the detox process. Because of said sweating, I prefer to sip on something cold, and water just doesn’t cut it when you’re in #treatyoself mode. I almost always pour myself some electrolytes (use this link to get 20% off) with water on the rocks, but have also been known to grab something bubbly like a zevia or kombucha if we have it in the fridge.
MAKE IT A MULTITASKING MOMENT (IF YOU LIKE)
I don’t know your “why” behind taking baths. If it’s to relax and unwind, then maybe you only choose one thing from this list or skip them altogether and just soak with your eyes closed in pure, productivity-free peace. But if you’re like me and are obsessed with multitasking and want to squeeze every last drop of wellness potential out of your time in the tub, then you’re gonna L-O-V-E these self-care ideas that can easily be incorporated into the bath.
Shave your legs. I no longer have the balance, flexibility, or desire to shave my legs in the shower, so I do it in the bath about once a month instead. Now remember, I do not recommend shaving your vulva in the tub…but for most people, the skin on the legs is not as sensitive as the tissue “down there”, and this is something that can be done with little to no negative side effects. When I shave my legs in the bath, I personally find that I don’t even need soap, just a good quality razor does the trick.
Try a lip treatment. No matter how much water I drank or chapstick I used, my lips always tended to get dry and cracked…untilllllll I started using this lip polish (take 10% off with code DRDAVIS at checkout). With green coffee powder to exfoliate and a few other all-natural ingredients to improve moisture and circulation of the lips, this is a product I’ve started using weekly and my bath has proven to be the perfect time to fit it in. Just rub a pea-sized amount on your lips for several seconds, then remove with a warm washcloth, and finish with this lip oil if you’re feelin’ fancy.
Apply a face mask. If you’re going to be in the bath for 10…30…maybe even 60 minutes, you might as well apply a face mask while you’re at it. I love a good face mask but have a hard time finding the opportunity to do it, and it doesn’t get more optimal than sitting in the bath tub. Every single one of Primally Pure’s face masks are all-natural and amazing, but the coffee one is by far my favorite (again, use DRDAVIS for 10% off 😉). I apply the face mask before I get in the tub, leave it on while I’m reading, shaving, relaxing, etc., then rinse it off with warm water before moving on to the other self-care ideas listed below.
Get in a little gua sha. Kind of like the dry brush for the body I shared earlier, using a gua stone on the face and neck helps improve blood flow, detoxify skin, and even sculpt facial muscles and reduce the appearance of wrinkles. Once my face mask is washed off, I apply a skin serum (the plumping one has both my favorite scent and effect), then use this technique that takes about five minutes with the gua sha stone. Yes…all of these products are from Primally Pure (can you tell I’m obsessed!?) and code DRDAVIS will get you 10% off any product on their website.
Finish with facial cupping. After the face mask is removed and gua sha is done, I like to finish with facial cupping using this cup set (that’s 10% off with code DRDAVIS). Because the skin is still slick and soft from sweating in the tub and the serum used during gua sha, you can just move right into cupping with this technique to improve collagen production, increase blood flow, smooth fine lines, and promote lymphatic drainage.
When you can fill your bathtub & cup at the same time…*sigh*
At the end of the day (literally), your bath should work for you and not the other way around. Maybe that means a quick 10-minute soak with just epsom salt and silence. Maybe it’s the full 60-minute experience with all the upgrades I mentioned above. Maybe it’s somewhere in between, and maybe it changes week to week depending on what YOU need most.
This isn’t about being picture (or Pinterest) perfect. The point is to create a ritual that fills your cup, supports your health, and gives you a reason to slow down in a busy and burnt-out world. Whether you’re soaking for fertility like me, recovering from a grueling workout, dealing with stress, or just trying to get a few minutes of rest before the week starts again, you deserve this time…you deserve to invest in yourself…you deserve a body that feels and functions at its best.
So draw that bath, friend. Then add what feels right, skip what doesn’t, and know that the simple act of prioritizing yourself is already putting you ahead of the game. Because when you take care of you, everything else gets easier. And if anyone asks where you’ve been, just tell them you were taking the perfect bath…your version of it, anyway.
– Amanda
Disclaimer: The content provided here does not constitute medical advice, nor is it a substitute for personalized healthcare. I’m a doctor, but I’m not your doctor. If you have concerns about a medical condition, diagnosis, or treatment, you should consult with a licensed healthcare professional.
Disclosure: Some of the links above are affiliate links, meaning, at no additional cost to you, I will earn a commission if you click through and make a purchase. No pressure, but I have a feeling you’re gonna like what I’ve taken the time to put my recommendation behind.
