Research shows that simple practices such as self-hugs, soothing touch, and hand-to-heart can calm the nervous system, supporting caregivers and the children in their care.
Summary: From parents to teachers, caregiving can be overwhelming and exhausting. This episode of The Science of Happiness dives into simple touch-based strategies that promote calm, reduce stress, and foster stronger connections. Researchers share how even brief moments of self-soothing or supportive touch can improve mental and physical health for caregivers and children.
How To Do This Practice:
- Sit or stand comfortably and take a moment to notice your body. Soften your jaw and shoulders. If it feels safe, close your eyes or lower your gaze.
- Place one hand on your belly, both hands over your heart, or give yourself a self-hug— whatever feels most comfortable and natural. Let the weight of your hands feel steady and supportive.
- Take a slow inhale through your nose and a longer exhale through your mouth.
- Silently repeat a kind phrase to yourself, like “How can I be a friend to myself today?” and “It’s okay to make mistakes.”
- Feel the warmth and weight of your hands. On each exhale, invite a little ease into your face, shoulders, belly, and back. Notice any tiny shift toward calm.
- Wrap your arms around your torso and apply comfortable pressure, finishing with a gentle self-hug before returning to your day.
Scroll down for a transcription of this episode.
Today’s Guests:
THERESA ALEXANDER is a pre-K teacher based in Arlington, Virginia, with nearly 20 years of teaching experience. She’s also a new mother.
MICHAEL BANISSY is a psychology professor at University of Bristol and the author of “Touch Matters: Handshakes, Hugs, and the New Science on How Touch Can Enhance Your Well-Being.”
Learn more about Michael here: https://www.banissy.com/
Related The Science of Happiness episodes:
Caring for Caregivers Series: https://tinyurl.com/4k2hv47j
Related Happiness Breaks:
The Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8
Our Caring for Caregivers series is supported by the Van Leer Foundation, an independent Dutch organization working globally to foster inclusive societies where all children and communities can flourish.
To discover more insights from Van Leer Foundation and others on this topic, visit Early Childhood Matters, the leading platform for advancing topics on early childhood development and connecting diverse voices and ideas across disciplines that support the wellbeing of babies, toddlers and caregivers around the globe.
Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod.
Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap
Transcription: https://tinyurl.com/4ppzs8kw
Popular Podcasts
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
Ruthie's Table 4
For more than 30 years The River Cafe in London, has been the home-from-home of artists, architects, designers, actors, collectors, writers, activists, and politicians. Michael Caine, Glenn Close, JJ Abrams, Steve McQueen, Victoria and David Beckham, and Lily Allen, are just some of the people who love to call The River Cafe home. On River Cafe Table 4, Rogers sits down with her customers—who have become friends—to talk about food memories. Table 4 explores how food impacts every aspect of our lives. “Foods is politics, food is cultural, food is how you express love, food is about your heritage, it defines who you and who you want to be,” says Rogers. Each week, Rogers invites her guest to reminisce about family suppers and first dates, what they cook, how they eat when performing, the restaurants they choose, and what food they seek when they need comfort. And to punctuate each episode of Table 4, guests such as Ralph Fiennes, Emily Blunt, and Alfonso Cuarón, read their favourite recipe from one of the best-selling River Cafe cookbooks. Table 4 itself, is situated near The River Cafe’s open kitchen, close to the bright pink wood-fired oven and next to the glossy yellow pass, where Ruthie oversees the restaurant. You are invited to take a seat at this intimate table and join the conversation. For more information, recipes, and ingredients, go to https://shoptherivercafe.co.uk/ Web: https://rivercafe.co.uk/ Instagram: www.instagram.com/therivercafelondon/ Facebook: https://en-gb.facebook.com/therivercafelondon/ For more podcasts from iHeartRadio, visit the iheartradio app, apple podcasts, or wherever you listen to your favorite shows. Learn more about your ad-choices at https://www.iheartpodcastnetwork.com
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com