We’ve now covered the Self Hug, Voo Sounding, and the 5, 4, 3, 2, 1 exercises for stress relief and reduction. Today I’ll talk a bit about the fourth on my list: Supportive Self-Touch.

Let’s say you're at work, and you've got a looming deadline for an important project. Your desk is cluttered with papers, your inbox is overflowing with emails, and your to-do list seems never-ending. The pressure is mounting, and you can feel your stress levels rising. Your heart is racing, and your thoughts are becoming increasingly scattered.

You’re not really in a place to Voo out loud, hugging yourself might seem a bit strange in this environment, and you want something fast and easy that doesn’t involve counting objects. The Supportive Self-Touch exercise is a perfect solution.

The Supportive Self-Touch exercise is remarkably simple in practice. You merely place a hand on an area of your body that feels tense and take a minute or two to rest. During this brief pause, your focus shifts towards monitoring the sensations in that particular area, and you might notice any subtle changes that occur.

Common areas of tension that benefit from this practice include the heart area, the abdomen, and the forehead. As you maintain this gentle and reassuring contact, you might observe positive shifts in your heart rate, breathing patterns, or muscle tension.

It's important to underscore the significance of our intention when using this technique. With Self-Touch, our objective is not to alter the sensation, fix an issue, or miraculously resolve everything. Instead, it is to extend a tender connection to a specific area of the body, to offer it unwavering support, and to provide it with your deep and full attention.

When used in this way, Supportive Self-Touch engages your body's relaxation response. You are sending a signal to your nervous system that you are in a secure and nurturing environment. One scientific study discovered that “…self-soothing touch … (is a) simple and yet potentially powerful means for buffering individuals' resilience against stress.”

By reducing the 'fight or flight' response typically activated during stressful situations, we acquire an efficient and subtle method for regaining control and composure, even when facing the most challenging circumstances. Yes, the job is still there and the tasks haven’t disappeared, but you are now calm and grounded. This balanced state of mind can enhance your cognitive abilities, increase your creativity, and provide physical comfort, all of which contribute to making difficult tasks easier to handle.

Next time: Box Breathing for stress relief!

At Bodhisattva Bodywork, I offer a variety of stress reduction and trauma resolution therapeutic services in my Madeira, Portugal office, and online via a secure video link. I’m also developing a series of online courses to help balance and heal our individual, communal, and global traumas through cultivation of the Sacred Feminine at www.bodhicittasomatics.com.