What is self havening touch and what it can do for you.

Self-havening touch is a simple, yet powerful technique that uses gentle, soothing touch to specific areas of the body to help reduce anxiety and promote emotional well-being. It’s a key component of Havening Techniques®, a psychosensory treatment grounded in neuroscience.

Here’s how it works and how it can be helpful for self-help in managing anxiety:

• The Touch: The self-havening touch involves gently stroking or rubbing specific areas of your body, typically the upper arms, palms, and around the eyes. This gentle touch activates the parasympathetic nervous system, responsible for the body’s “rest and digest” response, which helps lower heart rate, blood pressure, and breathing rate. The touch also releases oxytocin, a hormone associated with social bonding, trust, and relaxation, further reducing anxiety and promoting a sense of calmness.
• The Process: While applying the self-havening touch, you focus your attention on a positive affirmation or visualization, such as a calming image or phrase like “I am safe” or “I am loved”. This combination of physical touch and mental focus disrupts negative brain pathways and strengthens positive associations. The goal is not to suppress or ignore negative feelings, but to create a space where they have less power over you.
• Types of Havening: There are several types of Havening, each with its own approach. Event Havening focuses on a specific upsetting memory, Transpirational Havening involves talking about feelings while applying the touch, and Affirmational Havening combines the touch with positive affirmations. There are also Outcome Havening, Hopeful Havening, Role Havening, and Iffirmational Havening.
• Self-Haven vs. Facilitated Havening: While you can perform self-havening independently, some sources suggest that facilitated Havening (where another person applies the touch) can be more powerful. However, the choice of who applies the touch ultimately remains with the individual.
• Neuroplasticity and Resilience: Self-havening leverages the brain’s neuroplasticity—its ability to change and adapt—to create new, more resilient pathways. Through repeated practice, it can help reshape your brain’s response to anxiety, promoting calmness and emotional stability.

In essence, self-havening touch is a scientifically-informed, self-help tool that combines gentle touch with focused attention to promote relaxation, emotional regulation, and resilience. It is important to understand the methodology of Havening techniques and seek professional guidance if necessary, especially for trauma-related anxieties.