Self-soothing touch is one of those small habits that’s easy to dismiss. You place a hand on your chest or abdomen for about 20 seconds before a stressful moment. In a controlled study, adults who did this had lower levels of cortisol, the main stress hormone.
So who knows? Why not try it before your next exam? Let me tell you more.
What the research found
The study was a randomised controlled trial published in 2021 in the journal Comprehensive Psychoneuroendocrinology. It involved 159 healthy adults aged 18 to 35.
Researchers used a standard laboratory stress test. Participants gave a speech and solved mental arithmetic in front of an evaluation panel. Most people find this task genuinely stressful, which is why researchers use it.
Before the test, participants were split into three groups. One group received a 20-second hug. One group gave themselves 20 seconds of self-soothing touch. A control group built a paper plane instead.
Both touch groups had lower cortisol levels than the control group at nearly every measurement. The self-touch group also showed signs of returning to their normal cortisol levels faster after the test.
What the study does and does not show
The results have an important limit. Heart rate did not differ between the groups. Neither did how stressed people said they felt.
In other words, the gesture lowered the body’s hormonal stress response, but participants did not report feeling calmer. That still matters. Cortisol affects concentration, memory and recovery after stress.
It is also one study, carried out in a lab with healthy volunteers. It suggests a useful habit, not a treatment. It does not replace support for ongoing anxiety or stress.
How to do it in 20 seconds
Shall we try it? There’s always a good moment to bring your stress down a notch. The gesture is quick and discreet, so you can do it almost anywhere.
- Pick your moment. Do it just before the stressful bit starts. The study tested the gesture before the task, not during it.
- Place one hand on your chest or abdomen. Or use both hands, one on each. Whatever feels natural.
- Hold it for about 20 seconds. Notice the warmth and the gentle pressure of your hand.
- Breathe slowly. No special technique needed. Just let your breathing settle.
Feeling a bit self-conscious? Step into a corridor or a quiet corner first. Twenty seconds on your own is all it takes.
Moments at university when it can help
Let’s be honest: student life comes with plenty of little nerve-racking moments.
Here are a few where those 20 seconds might come in handy:
- Waiting outside the room before your presentation or oral exam, heart racing.
- Sitting down at your desk just before the exam paper lands in front of you.
- That first time you speak up in a seminar.
- The minutes before a placement or part-time job interview, online or in person.
- Meeting your new flatmates, or picking up the phone for a call you’ve been putting off.
And if a friend is with you, a hug works too. In the study, a 20-second hug lowered cortisol in a similar way. Funnily enough, people found the self-touch more pleasant than the hug. Good news if you’re not much of a hugger!
Your surroundings affect stress too
Quick habits help in the moment, but your daily environment shapes stress over a whole term. A quiet room to study, a calm space to unwind and a short journey to campus all make a difference.
When you compare options for next year, a directory such as Hallbookers lets you check facilities like study rooms and wellbeing studios before you choose.
When stress is more than a moment
A 20-second gesture is great for a quick wave of nerves. But if stress or anxiety has been affecting your sleep, your studies or your day-to-day life for weeks, please don’t keep it to yourself. Talking to someone really helps.
Not sure if it’s more than everyday stress? These 12 subtle signs your mental wellbeing might need attention can help you check.
Your university’s wellbeing or counselling service is a good place to start. Every university has one, and you’ll find it on your university website or through your students’ union. You can also speak to your GP.
For student-specific advice, Student Minds, the UK’s student mental health charity, has free resources on all sorts of university worries. And if you need to talk to someone right now, Samaritans answer calls on 116 123, free, any time of day or night.
Frequently asked questions
Does putting your hand on your heart reduce stress?
It can lower your body’s stress response. In a controlled study, 20 seconds of self-soothing touch before a stressful task led to lower cortisol levels. Participants did not report feeling less stressed, however.
How long should you hold your hand on your chest?
About 20 seconds. That is the length of time used in the study.
Can I use self-soothing touch during an exam?
The study only tested the gesture before a stressful task. Use it just before the exam starts, when you sit down at your desk.
Is self-soothing touch as effective as a hug?
In the study, both lowered cortisol compared with a control group. The self-touch group also returned to normal cortisol levels slightly faster, and participants found it more pleasant.
Can self-soothing touch replace help for anxiety?
No. It’s a quick habit for short moments of stress. For ongoing anxiety, your university’s wellbeing service or your GP are the best places to start.
The illustration in this article was generated with AI.
