Public preview
Self-Hug Exercise
Hug yourself 20 sec — nervous system responds like others' hugs.
Goal
Activate positive attachment response when others absent.
Steps
-
1
Each hand on opposite shoulder.
Expected Outcome
Immediate
Small oxytocin release.
Evidence base
School: Attachment / Polyvagal
Founders: Stephen Porges · Kristin Neff (2011)
Porges Polyvagal + Neff.
Keywords
#self-hug#احتضان-ذاتي#oxytocin#أكسيتوسين#polyvagal#neff#تَعَلُّق#attachment#لمسة جسدية#physical-touch#تهدئة سريعة#quick-soothe#عناق#hug#عصب حائر#vagus-nerve#ردّ فعل إيجابي#20-ثانية#قبل النوم#before-sleep#غياب الآخر#absence-of-other#احتضان ذاتي سريع#دعم جسدي للنفس#استجابة تعلق سريعة#fast-attachment-response
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 app.
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