Curious about touch-based wellbeing techniques? We explore what can happen during a Havening session
When life feels overwhelming, many of us reach for the things that help us feel safe and comforted. A hug from a loved one, wrapping up in a blanket, stroking a pet, or simply placing a hand on your heart during a stressful moment can all offer a sense of comfort.
It’s perhaps no surprise, then, that wellbeing approaches which incorporate gentle touch are attracting growing interest. One such approach is Havening, which combines sensory touch with guided techniques that aim to support people experiencing anxiety, stress, and emotional overwhelm.
But what actually happens during Havening sessions? Whether you’re curious about the technique, considering working with a practitioner, or simply interested in learning more, here's what to expect.
What are Havening techniques?
Havening is based around a simple idea: that gentle, soothing touch can help us feel more grounded during times of stress.
Alongside touch, Havening uses guided techniques such as visualisation and distraction exercises. Practitioners use this combination to help people explore difficult emotions in a way that feels supportive and manageable. Havening techniques can also be used to support personal growth, build resilience and confidence, improve sports performance, and foster optimism.
While research into Havening is still developing, early studies have shown promising results. One study found that participants who experienced Havening Touch alongside guided exercises reported lower levels of distress than those who completed the exercises without touch.
Curious about Havening? Here’s what to expect from a session
Trying any new wellbeing approach can feel a little daunting, especially if you’re not quite sure what to expect. Each practitioner works a little differently, tailoring sessions to your needs. Typically, you’ll start with a conversation about what’s brought you there and what you'd like support with.
You might spend time talking about the challenges you’re facing – whether that’s a specific fear, an underlying feeling of anxiety, or something else. Your practitioner will usually explain more about the techniques they use, answer any questions you may have, and help you to feel comfortable before getting started.
You may then be invited to gently explore the thoughts, feelings, or memories that feel most challenging. Then, using a combination of touch, visualisation, guided exercises, and distraction activities, practitioners support you in working through these emotions in a safe, structured way.
Many people describe Havening as a gentle experience. Rather than asking you to relive difficult moments, sessions are designed to help you explore challenging emotions with support and guidance.
Some practitioners will demonstrate Havening Touch themselves, or if you prefer, they can show you how to apply it yourself. Before the session ends, many practitioners will also introduce simple self-havening techniques that you can take away and practise whenever you need a little extra support.
Exploring new ways to find calm
In a world that can often feel fast-paced and overwhelming, finding moments of calm isn’t always easy. Techniques like Havening offer a reminder that sometimes wellbeing support doesn’t have to involve finding the perfect words – it can also involve creating space to slow down, reconnect with ourselves, and feel a little more at ease.
Whether you decide to try Havening or simply add it to your wellbeing knowledge bank, understanding the different ways we can support our emotional health is valuable in itself. After all, building emotional resilience isn’t about never feeling stressed or anxious – but finding the tools and support that help us navigate life’s ups and downs with greater confidence and self-compassion.
