Five Simple DIY Exercises to Relieve Anxiety -- Exercise #3: Self Hug
In the last two posts I introduced the 5, 4, 3, 2, 1 Exercise, and the Voo Sounding Exercise as easy-to-do techniques you can employ when you notice you’re feeling anxious. Today I’ll introduce a third: The Self Hug.
I learned the Self Hug during my Somatic Experiencing® training. SE™ developer Dr. Peter Levine often uses this technique to create a sense of containment, or internal sense of calm, within the body. Feeling scattered and not having a clear sense of our physical boundaries can be quite unsettling. Containment allows us to feel within our own body where we physically exist, and this information can bring a profound sense of serenity and relief.
As an exercise, it’s exceedingly simple. From a standing, seated, or lying down position, just place one hand under your opposite armpit, and the other hand over the outside part of your other arm (on the deltoid area, just below the shoulder joint). (Levine says he often defaults to the right hand under the left armpit as this places this hand anatomically closer to the heart, but the opposite positioning is fine.) Enveloped by your arms, just rest.
Notice the supportive weight of your arms across your body as you settle into this position. Observe any changes in your breathing. A feeling of becoming more grounded or centered may surface, and you may also experience emotional comfort and reassurance as you feel yourself more solidly. Feel free to take as much time in this position as you like before releasing it.
I love this particular exercise. Not only is it remarkably simple to perform, but it feels good, delivers instant benefits, and is highly portable. You can seamlessly incorporate this practice into your daily life, whether you're nestled comfortably at home, tackling tasks at the office, or even when you find yourself in a stationary vehicle. Its versatility makes it a perfect go-to solution for those moments when you sense the tide of stress starting to encroach on your peace, no matter where you are.
Next week, Exercise #4: Self Touch!
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.