Practice mindful self-holding
This technique can effectively reduce stress and improve mood.
What You'll Do
Place one hand on your chest and the other on your abdomen for 20 seconds while breathing deeply.
Scientific Basis
Placing one hand on the chest and one on the abdomen for 20 seconds can reduce cortisol more pleasantly than a stranger’s hug, supporting mood through mindful self-hug.
Dreisoerner, A., Liedlgruber, M., Osinsky, R., Brähler, E., & Ditzen, B. (2021). Self-soothing touch and being hugged reduce cortisol responses to stress: A randomized controlled trial on stress, physical touch, and social identity. Comprehensive Psychoneuroendocrinology.The Science of Impact
Reduces cortisol levels by 23%, potentially lowering stress-related health risks.
Enhances mood and emotional wellbeing through simple self-care techniques.
Promotes awareness of body sensations, fostering a deeper connection to self.
Pro Tips
Practice self-hugging for 20 seconds daily to reduce stress.
Incorporate mindful breathing while self-hugging to enhance relaxation.
Try self-touch techniques during moments of anxiety or stress.