What if I told you there’s a science-backed way to calm your nervous system that’s like the ultimate self-care hug? With stress at an all-time high, we could use an
H-U-G right about now. It creeps into our inboxes and takes over our schedules.
It shows up when we swipe on our smartphones or even turn on the news. Sometimes it even follows us to bed. (Sleep apnea, anyone?) When this happens, your hijacked brain needs to be talked off the ledge and it is up to you to be the superhero saving the day.

Havening Techniques is a powerful psychosensory, self-regulation approach that can be self-applied to self-soothe for compassionate self-care. Imagine turning chaos into calm in just a few minutes using a simple, nurturing touch and a few pleasant distractions. This is neuroplasticity at its finest because you are choosing to HUG it Out with yourself and make amends with your mind.

As a trauma-informed Certified Havening Techniques Practitioner and Trainer, I’ve seen firsthand how transformative this technique can be, not just for managing stress, but for building resilience and de-encoding trauma by rapidly rewiring the brain. Havening can shift your thoughts, moods, behaviors, and habits. It can help improve focus, support emotional and physical healing, and even enhance sleep and boost performance. But how?

Your amygdala has one main job…to keep you alive and safe. That’s it. But it can also be a bit of a “Negative Nellie,” always on the lookout for danger. When you use Havening Techniques, you're creating a mental “haven,” reassuring your amygdala that you're safe. In a way, Havening becomes your amygdala’s bestie, rapidly reassuring your cerebral friend upstairs that it’s okay to feel your feelings because you are in control. It’s like a hug for your amygdala and nervous system!

Havening not only produces more Delta Waves, the brain’s slowest moving brain waves that are linked to deep sleep and relaxation, it also releases oxytocin (the love/hug hormone), serotonin, dopamine, and Gamma-Aminobutyric Acid (GABA).
It’s like brain candy for your nervous system and is one of the sweetest ways to be kind to your mind…minus the cavities. Co-developed by brothers, Doctors Ron and Steve Ruden, Havening can be used anytime and anywhere whenever you’re dysregulated.

Ready to start Self-Havening right now? Let's HUG it Out!

Step 1: Apply the Gentle Havening Touch

Havening uses a soothing touch to send calming signals to the brain. You can do this in three ways:

Face: Lightly stroke your forehead and cheeks with open palms, as if giving yourself a gentle massage or applying moisturizer to your face.

Arms: Cross your arms over your chest, as if you're giving yourself a gentle hug. Gently stroke downward from your shoulders down to your elbows.

Hands: Rub your palms together or gently massage your hands like you’re washing them or applying lotion.

The repetitive motion generates those delta waves in the brain, helping to create a sense of safety and relaxation.

Step 2: Engage Your Mind with a Positive Distraction/Positive Thought

While applying the Havening Touch, shift your focus away from the upset by bringing something neutral or uplifting to mind. This can be anything peaceful and calming.

• Count aloud (e.g., count to 20, then backward)

• Visualize a peaceful place (a beach, a cozy cabin, or wherever you feel safe)

• Sing or hum a song (your brain loves music…vagus nerve: activated!)

• Recite positive affirmations (e.g., I am calm, I am safe, I am in control)

The goal is to interrupt the stress response and redirect your brain.

Now, take a deep breath & notice the shift

After a few minutes of Havening, pause and check in with yourself.

• Do you feel calmer?

• Has the emotional charge of a stressful thought decreased?

• Is your body more relaxed?

Most people notice a change almost immediately, but if you still feel tension, repeat the process as you continue to down-regulate.

So, there you have it! You just chose to HUG it Out with yourself and give Self-Havening a try. You’ve got everything you need to put the power of emotional well-being in your hands.

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Want to try group Havening? Join me every month for my free Havening Happy Hours where I guide you during an online Havening experience with a little music and movement to be kind to your mind. Plus there's always time for discussion and Q&A with me as your guide and neuroscience is on your side! Register at https://www.hilaryrusso.com/events

If you're interested in bringing Havening into your workplace wellness program or want to explore the Havening Training and Certification, visit https://www.hilaryrusso.com/training.