A self-compassionate or supportive touch is a simple micro-exercise you can use in mindfulness or self-compassion practice. Even better, it may be the quickest (and scientifically proven) way to support yourself when you’re feeling overwhelmed, stressed, or just having a tough day.
Placing a hand on your heart is a small but powerful gesture. Research shows it signals safety and care to your body, helping you relax and reminding yourself: I am here for myself.
What is supportive or self-compassionate touch?
Supportive or self-compassionate touch (also known as “self-soothing touch”) is simply a self-touch gesture intended to calm and comfort yourself, much like a hug from a friend. It can be as simple as placing a hand on your heart and can be a powerful way to reduce stress and tension throughout your day.
A recent study of the University of California at Berkeley explored the effects of a daily 20-second self-compassionate touch practice. The results were clear: even this tiny daily practice increased self-kindness, improved mental well-being, and reduced stress.
It’s important to note that the benefits were practice-dependent. In other words, those who didn’t practice regularly didn’t see the same improvements.
This isn’t the only study showing these effects. For example, a 2021 German study found that self-soothing touch gestures can reduce cortisol levels and lower overall stress and tension.
Also read: What Causes A Lack of Self-Compassion?
Finding your supportive touch
A common technique is the “hand on heart” method: simply place a hand over your heart and take a few deep, mindful breaths. But if that feels awkward or uncomfortable, there are plenty of other ways to practice self-soothing touch.
You might try placing a hand on your belly, crossing your arms to hug yourself, or holding your own hands. The key is experimenting with different gestures to discover what feels most comforting and supportive for you.
How to practice this self-soothing technique
Next time you feel stressed, overloaded, or weighed down by critical thoughts, try this:
- Place a hand over your heart (or anywhere comforting)
- Take a couple of slow breaths in… and out
- Notice the warmth, the steady rhythm, and the reminder that you are supported by yourself
When practiced daily, even these small, quick gestures can create meaningful shifts in your energy, help you feel calmer, and positively impact your day.
Also read: A Simple Writing Exercise on How to Set Boundaries
Image: ølı via Unsplash
