I have the honor of serving on the board of directors for Blind Fitness, a non-profit in Santa Barbara, founded by Brianna Pettit. Blind Fitness is a California-based 501(c) (3) organization that provides life-enriching sports, recreational and fitness opportunities for individuals who are blind or have low vision. On June 22, with the support of our volunteers, Blind Fitness held its first annual Surf Camp. There were many amazing highlights throughout the day. My personal favorite was when I received a hug.
One of the youth participants had been showing me a chafing spot on her lower leg, when we exchanged a nonchalant chat about where she was from. At the conclusion of our conversation, she gently took hold of my BF trucker hat and began to pull it off. I thought she perhaps wanted the hat for herself. Instead, her intention was to get it out of the way so she could hug me. She squared her shoulders to mine and embraced me. There was not time to politely offset my shoulders as many of us do; it was heart to heart. I felt such love and told her that moment was the highlight of my day. It genuinely was.
The power of a hug is amazing. It has the ability to transform us emotionally in a matter of seconds and can have a profound effect on our sense of wellbeing. The Covid pandemic removed many of those “social norms” for a lot of people and for some individuals that may still be the case. Humans are wired to connect with other people; we thrive on it. One hug can convey so much - reassurance, empathy, comfort, love, compassion and sadness. According to Psychology Today, “The need for human touch is one of our most basic, primal needs. Touch deprivation is correlated with negative health outcomes such as anxiety, depression, and immune system disorders.”
When we hug, gentle pressure is applied to a “big button” on our upper sternum that raises our serotonin levels, a neurotransmitter that contributes to feelings of relaxation and well-being, thereby elevating our mood. In addition, our skin is embedded with trillions of nerve-fibers intended to detect healing touch. This highway of nerve fibers transmits the information to our brain which instantaneously boosts the production of oxytocin - a feel good hormone - which can counter the effects of loneliness, isolation and heavy emotions such as anger.
Our bodies tend to register hugs as good. If you are not in a position to receive or offer hugs, you can practice giving yourself hugs. A self-hug, also known as a self-embrace, is a comforting gesture that can help promote self-care, relaxation, and a sense of security. I often include self hugs in my yoga classes as a way to stretch the upper back where many people tend to hold tension.
How To Embrace Yourself:
Take a few deep breaths and bring your awareness to your breath.
Allow for a few more deep breaths to induce a sense of relaxation.
With an inhale, extend your arms out. As you exhale, bring your arms in and cross them over your chest. This crossing of the arms creates the self-embrace.
Place your hands on the opposite shoulder, elbow, or forearms. Wherever it is most comfortable for you.
You can apply soothing touch in the form of gentle pressure, a soft stroke, pat, or massage where your hands are resting.
Consider rocking or swaying side to side to increase your sense of ease and comfort.
Maintain the position for as long as it is comfortable for you.
Switch the cross of the arms and hold the second self hug for as long as it feels good to you.
When you feel complete, just before you release the self embrace, take in one more deep inhale, and if it is possible squeeze yourself in your embrace/ With an exhale, let go.
Stay still for a moment or two more to notice how you feel.
Try it! Just a few minutes can make a big difference to your mood and mindset.
Another technique I am quite fond of for replicating the sense of a hug is with the use of blankets. The gentle pressure provided by a blanket can have a calming effect on the nervous system. The soft weight can stimulate the release of serotonin, to help reduce anxiety and stress. Placing a folded blanket over your shoulders, across your upper chest, hips or feet can create a sense of security and comfort, similar to the feeling of a warm embrace. I generally include the use of folded blankets in my Intuitive Healing and Womb Healing sessions.
The human body is a beautiful, complex creation wherein once we understand the way it is made, reveals a universe of paths to self love and self healing. So, hug and love on!
Remember:
A self-hug is a simple technique that can offer comfort and relaxation, but it may not be suitable for everyone. If you have any physical limitations or discomfort, adapt the position to what works best for you.
A weighted blanket may not be suitable for everyone. Individuals with respiratory conditions, circulation problems, or those who have difficulty moving the blanket independently should consult with a healthcare professional before using one.