A 20-Second Daily Practice That Can Help Relieve Stress and Anxiety
In our busy lives, many of us often turn to mindfulness practices like meditation to ground ourselves. But did you know that self-compassionate touch can offer similar benefits in just 20 seconds?
Recent research shows that simple gestures like placing your hands over your heart or giving yourself a gentle hug can trigger a cascade of calming effects. This practice reduces cortisol, the stress hormone, while increasing oxytocin, the “love hormone” that promotes feelings of safety and connection. Additionally, it releases GABA, a neurotransmitter that calms the prefrontal cortex—the part of your brain responsible for overthinking and decision-making.
So, when life feels overwhelming and sitting down for a meditation session seems impossible, a moment of self-compassionate touch might be all you need. We naturally offer comfort through touch to others—think of how soothing a hug can be from a friend. Why not extend that same care to yourself?
Next time you’re feeling frazzled, try this: Close your eyes, place your hands over your heart, take a deep breath, and allow yourself to feel the warmth and pressure of your hands. Or wrap your arms around yourself for a comforting squeeze. Want to switch things up? Try cupping your face gently, rubbing your own arms as if offering a comforting stroke, or placing a hand on your belly while you breathe. Each gesture is an invitation to reconnect with your body and give yourself a much-needed pause.
Here’s the link to the CNN article titled "Doing this for 20 seconds a day can relieve stress and anxiety", which just came out yesterday. It expands upon this research and explores the many ways we can practice self-compassion. It also includes a short video at the beginning that highlights and reminds us of the science behind longer mindfulness meditations that I think would be worth your time if you’re interested in doing longer meditations too (even just 10 minutes a day makes a huge difference).
But taking just 20 seconds for self-compassion practice might be the easiest way to reduce stress and anxiety in your day-to-day moments. Why not give it a try today or even right now? It’s a small, gentle practice with big benefits for your emotional well-being. Experiment with the various gestures and see which one feels most soothing, calming or nurturing for your mind/body system. If you feel like sharing your experience with me, I’d love to hear it ;) And remember, self-compassion isn’t a luxury—it’s a necessity for long-term healing and balance. You deserve it and all of your parts need your compassion.
Thanks again to my wonderful client who shared the CNN article that inspired this post!
Recent research shows that simple gestures like placing your hands over your heart or giving yourself a gentle hug can trigger a cascade of calming effects. This practice reduces cortisol, the stress hormone, while increasing oxytocin, the “love hormone” that promotes feelings of safety and connection. Additionally, it releases GABA, a neurotransmitter that calms the prefrontal cortex—the part of your brain responsible for overthinking and decision-making.
So, when life feels overwhelming and sitting down for a meditation session seems impossible, a moment of self-compassionate touch might be all you need. We naturally offer comfort through touch to others—think of how soothing a hug can be from a friend. Why not extend that same care to yourself?
Next time you’re feeling frazzled, try this: Close your eyes, place your hands over your heart, take a deep breath, and allow yourself to feel the warmth and pressure of your hands. Or wrap your arms around yourself for a comforting squeeze. Want to switch things up? Try cupping your face gently, rubbing your own arms as if offering a comforting stroke, or placing a hand on your belly while you breathe. Each gesture is an invitation to reconnect with your body and give yourself a much-needed pause.
Here’s the link to the CNN article titled "Doing this for 20 seconds a day can relieve stress and anxiety", which just came out yesterday. It expands upon this research and explores the many ways we can practice self-compassion. It also includes a short video at the beginning that highlights and reminds us of the science behind longer mindfulness meditations that I think would be worth your time if you’re interested in doing longer meditations too (even just 10 minutes a day makes a huge difference).
But taking just 20 seconds for self-compassion practice might be the easiest way to reduce stress and anxiety in your day-to-day moments. Why not give it a try today or even right now? It’s a small, gentle practice with big benefits for your emotional well-being. Experiment with the various gestures and see which one feels most soothing, calming or nurturing for your mind/body system. If you feel like sharing your experience with me, I’d love to hear it ;) And remember, self-compassion isn’t a luxury—it’s a necessity for long-term healing and balance. You deserve it and all of your parts need your compassion.
Thanks again to my wonderful client who shared the CNN article that inspired this post!