This is the first one of the series of evidence-based and actionable exercises that we’ll be sharing with you weekly to help you feel better when things get hard 🌻
Hand-On-Heart is a surprisingly simple way to care for and comfort yourself when you’re feeling bad is to offer yourself a supportive touch.
Why Does it Work ?
Research shows that physical touch releases oxytocin, provides a sense of security, soothes distressing emotions, and calms cardiovascular stress. It may feel awkward or embarrassing at first, but it works.
Instructions:
You might like to try it several times a day for a period of at least a week during difficult times.
When you notice you’re under stress, take 2-3 deep, satisfying breaths.
Gently place your hand over your heart, feeling the light pressure and warmth of your hand. If you wish, place both hands on your chest or move your hand in small circles.
Feel the touch of your hand on your chest.
Feel the natural rising and falling of your chest as you breathe in and out.
Linger with the feeling for as long as you like.
Some people feel uneasy putting a hand over the heart. Feel free to explore where on your body a gentle touch feels soothing for you.
For example, you might try:
- One hand on your cheek
- Cradling your face in your hands
- Gently stroking your arms
- Crossing your arms and giving a gentle squeeze
- Gently place one hand or both hands on your abdomen.
When you complete this exercise, take a moment to ask yourself:
How do I feel right now compared to before?
If you would be open to sharing it, here’s an invitation to share it in comments. Comment below