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Self-Hug Exercise

“Self-Hug Exercise” is a short 2-minute practice from Zayenha Practice in the Psychological domain. Hug yourself 20 sec — nervous system responds like others' hugs. Its goal: Activate positive attachment response when others absent. You can read its goal and first step for free; the full practice with every step and the interactive part comes with Plus.

Hug yourself 20 sec — nervous system responds like others' hugs.

2 min Beginner

Goal

Activate positive attachment response when others absent.

Steps

1

Each hand on opposite shoulder.

2 more steps locked

Expected Outcome

Immediate

Small oxytocin release.

Evidence base

School: Attachment / Polyvagal

Founders: Stephen Porges · Kristin Neff (2011)

Porges Polyvagal + Neff.

Frequently asked questions

How long does "Self-Hug Exercise" take?

This exercise takes about 2 minutes, practiced solo in a Somatic format.

When will I notice the effect of "Self-Hug Exercise"?

Small oxytocin release. In the short term: You use it before sleep.

Is "Self-Hug Exercise" evidence-based?

Yes — it draws on Attachment / Polyvagal (Stephen Porges, Kristin Neff (2011)). Porges Polyvagal + Neff.

Is "Self-Hug Exercise" suitable for beginners?

Its difficulty level is: Beginner. No external tools required — it can be practiced directly inside the platform.

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Interactive practice locked · 2 more steps locked

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