A 20-second self-touch practice cuts stress hormones, study finds — no hug required

One minute before a high-stakes presentation, there is rarely time to meditate, call a friend, or step outside for a walk. But according to two peer-reviewed studies, there may be time for something else: placing a hand over your heart and holding it there for 20 seconds.

A study published in April in the journal Behaviour Research and Therapy found that a single 20-second session of self-compassionate touch — soothing yourself through physical contact — significantly reduced stress, increased self-kindness, and improved mental well-being among college students. The effects were greater among those who made the practice daily over one month than those who did it less often, according to CNN.

The study was led by Eli Susman, a doctoral candidate in psychology at the University of California, Berkeley, whose interest in the question grew out of a personal experience. During a month-long retreat at Plum Village, a mindfulness center in southern France run by Buddhist monks, Susman expected hours of formal meditation. Instead, the schedule allotted just 30 minutes. A monk there told him that three breaths — roughly 20 seconds — were enough to tune in to the present moment.

This struck me. What if three breaths or about 20 seconds is really enough to make a difference in people's lives?— Eli Susman, doctoral candidate in psychology, UC Berkeley

Susman's study randomly assigned college students to watch a video on either self-compassionate touch or finger-tapping — bringing the index finger and thumb together — which served as the control. Participants did one practice for 20 seconds a day for one month, then rated their emotional well-being. Those in the self-compassionate touch group reported higher self-compassion, less stress, and better mental health than the finger-tapping group, according to CNN.

The new findings build on a 2021 study by German researchers, which tested 159 young adults who were subjected to the Trier Social Stress Test — a protocol involving public speaking and mental arithmetic in front of neutral evaluators. Before the test, one group gave themselves a 20-second self-soothing touch (right hand over the heart, left hand on the belly), a second group received a 20-second hug from an actor, and a third completed a control task with no physical touch. Saliva samples tracking cortisol — the body's primary stress hormone — showed that both the self-touch and the hug groups experienced significantly lower cortisol spikes than the control group, according to Hindustan Times.

Experts not involved in the research described the findings as credible and practically useful. Dr. Susan Evans, a professor of psychology in clinical psychiatry at Weill Cornell Medical College, told CNN that people often abandon mindfulness programs because of the time commitment, and that Susman's work helps clarify how little practice is actually needed to see a benefit.

Studies like Susman's have real-world, practical value and move the field towards a better understanding of how to help people acquire skills to improve their well-being.— Dr. Susan Evans, professor of psychology in clinical psychiatry, Weill Cornell Medical College

Dr. Sanam Hafeez, neuropsychology director of Comprehend the Mind in New York City, compared the cumulative effect of daily self-compassionate touch to long-term therapy — but was careful to draw a line.

It's a quick fix for restructuring your way of thinking, but changing maladaptive behaviors and thought patterns takes a lot more time and work.— Dr. Sanam Hafeez, neuropsychology director, Comprehend the Mind

Hafeez advised thinking of self-compassionate touch as an added tool in a mental health toolkit, not a replacement for professional care — particularly for people with diagnosed mental health conditions, according to CNN.

How to do it: Close your eyes and briefly recall a recent moment of failure or self-doubt, noticing any physical sensations. Place one hand over your heart and one over your belly — or use another comfortable form of touch, such as stroking the back of the neck, massaging a spot on the palm, or crossing the arms across the chest. Focus on the warmth and sensation of the touch, and ask yourself: 'How can I be a friend to myself at this moment?' Hold for 20 seconds. Susman suggests anchoring the habit to an existing routine — such as after brushing your teeth — to build consistency. The practice can be done discreetly in public, including on a train or in a waiting room, according to CNN.

In this touch-deprived society, we can offer ourselves the same kindness and compassion we so freely give to others. It's right at our fingertips.— Eli Susman, doctoral candidate in psychology, UC Berkeley

Reports on the technique have noted that placing one hand on the heart — or one on the heart and one on the belly — for about 20 seconds may help lower cortisol and promote calm. The evidence is promising but comes from relatively small studies, and results appear strongest with consistent daily practice.

Why it matters — At a time when many people abandon mental health tools because of time demands, peer-reviewed evidence suggests a free, 20-second habit may meaningfully reduce stress — though it works best practiced daily and is not a replacement for professional care.

Reported by washingtonpost.com, cnn.com, hindustantimes.com