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This technique is designed to calm and support yourself during difficult moments in life. It also has a biochemical justification: when performed, oxytocin is released into the bloodstream, reducing anxiety and fear.


  1. If you are stressed, notice your breathing and gently breathe a few times with your full chest.
  2. Place one of your hands on your heart and the other on your solar plexus area. Feel the pressure and warmth of your hands.
  3. Feel your chest expand and contract as you breathe in and out. Mentally say inside, “I have compassion for you, you’re okay,” or any other supportive phrase. 
  4. Try variations of this exercise: gently stroking areas of your body under your hands/stroking one hand with the other/placing both hands on your chest or belly/making circular motions with your hands.

How do you feel after doing this exercise? Which version of the exercise worked best for you?