In our fast-paced, technology-driven lives, human touch is often overlooked. Yet, it remains one of the most powerful and natural forms of healing. From a comforting hug to a gentle hand on the shoulder, touch connects us. More importantly, it helps reduce stress, ease anxiety, and improve overall emotional well-being.
Let’s explore how touch heals, what the science says, and how you can incorporate more positive touch into your life.
Why Touch Matters for Mental Health
Touch is the first sense we develop as babies. It builds trust, fosters connection, and signals safety. When someone touches you with care, your brain releases oxytocin, also known as the “love hormone.” This hormone reduces cortisol (the stress hormone), lowers blood pressure, and promotes feelings of calm.
Fun fact: A simple 20-second hug can lower heart rate and cortisol levels.
Touch is not just emotional – it’s biological. Research shows that therapeutic touch activates the parasympathetic nervous system, which slows the heart rate, relaxes muscles, and restores the body to a state of calm.
The Science Behind Touch and Stress
Cortisol is the hormone responsible for our “fight or flight” response. While it’s helpful in emergencies, chronic stress keeps cortisol levels high—and that harms the body over time.
According to a 2013 study published in Psychosomatic Medicine, individuals who received frequent hugs showed lower cortisol levels and better coping during stressful events.
Key takeaway: Regular, safe touch helps regulate stress hormones and keeps the nervous system balanced.
2. Touch Boosts Oxytocin and Serotonin
Oxytocin is linked to feelings of trust, bonding, and security. It counteracts stress by calming the mind. Touch also increases serotonin, a neurotransmitter that stabilizes mood and promotes happiness.
A study published in Frontiers in Psychology found that touch increases oxytocin release in both giver and receiver, creating a cycle of emotional support and calm.
Types of Healing Touch
Not all touch has to come from a massage therapist or a close family member. There are many ways to experience healing touch in daily life.
A long, firm hug with someone you trust can be grounding. Aim for at least 20 seconds to trigger a calming response in the brain.
According to a study by the University of North Carolina, people who hugged their partners had lower heart rates and blood pressure during stressful tasks.
Professional massage reduces muscle tension, improves circulation, and helps you relax deeply. It’s also proven to reduce symptoms of anxiety and depression.
In fact, a 2010 meta-analysis published in International Journal of Neuroscience found that massage therapy significantly reduced cortisol levels by up to 31%, while increasing serotonin and dopamine.
Holding hands, whether with a partner, friend, or child, can instantly calm the nervous system. It’s especially helpful during emotionally intense moments.
A study from the University of Virginia showed that hand-holding with a loved one reduced pain perception and lowered activity in brain regions associated with stress.
Touch doesn’t have to involve another person. Stroking a pet also releases oxytocin and reduces stress. This is why animal-assisted therapy is becoming more popular in treating anxiety, PTSD, and depression.
A study from Washington State University found that 10 minutes of petting a dog or cat significantly reduced cortisol levels in college students,
Barriers to Touch and How to Overcome Them
In modern society, many people feel touch-deprived. This is especially true for those who live alone, work remotely, or are part of cultures that are less physically expressive.
Here’s how to overcome the barrier:
? Be intentional: Make touch part of your daily routine. Hug loved ones, greet with a pat on the back, or hold hands while walking.
? Use safe professional options: Seek out massage therapy or bodywork from licensed professionals.
? Practice self-touch: Self-massage or placing your hand over your heart can provide comfort. Research suggests that even gentle self-touch can activate calming brain pathways.
? Stay mindful: Always make sure touch is consensual and welcome. The power of healing touch comes from mutual trust and safety.
Touch During Stress Recovery: Real-Life Applications
Therapies like Somatic Experiencing and Trauma Touch Therapy help trauma survivors reconnect with their bodies. For people who have experienced trauma, safe and slow reintroduction of touch can restore a sense of safety and control.
Important: Trauma-sensitive approaches require trained therapists who work with consent and at the client’s pace.
2. Hospital and Clinical Settings
Many hospitals now incorporate touch therapies like Reiki, acupressure, and therapeutic massage. Studies show that these approaches reduce pain, lower anxiety, and enhance healing in patients with cancer, chronic illness, and post-surgery recovery.
Counselors and therapists may recommend grounding exercisesthat involve touch, such as holding a soft object, using weighted blankets, or using touch to stay present during panic attacks.
A Word on Consent and Boundaries
While touch has healing power, it’s essential to respect personal boundaries. Not everyone feels comfortable with physical contact. Consent is key.
Before offering a hug, a pat, or holding someone’s hand, always ask first. Healing touch works best when it’s mutual, safe, and welcome.
Touch is a powerful, simple, and natural way to reduce stress and promote healing. Whether it’s a warm hug, a massage, or cuddling your pet, positive touch brings us back to the present and reminds us we’re not alone.
In a world that often feels disconnected, don’t underestimate the healing power of a kind hand.
1. Grewen, K. M., Anderson, B. J., Girdler, S. S., & Light, K. C. (2003). Warm partner contact is related to lower cardiovascular reactivity. Biological Psychology, 64(3), 193–210.
2. Murphy, M. L. M., Janicki-Deverts, D., & Cohen, S. (2013). Receiving a hug predicts reduced conflict-related decreases in positive affect. Psychosomatic Medicine, 75(6), 555–561.
3. Walker, S. C., & McGlone, F. P. (2013). The social brain: neurobiological basis of affiliative behaviours and psychological well-being. Frontiers in Psychology, 4, 1–6
4. Light, K. C., Grewen, K. M., & Amico, J. A. (2005). More frequent partner hugs and higher oxytocin levels are linked to lower blood pressure. Biological Psychology, 69(1), 5–21.
5. Field, T., Hernandez-Reif, M., Diego, M., Schanberg, S., & Kuhn, C. (2005). Cortisol decreases and serotonin and dopamine increase following massage therapy. International Journal of Neuroscience, 115(10), 1397–1413.
6. Coan, J. A., Schaefer, H. S., & Davidson, R. J. (2006). Lending a hand: social regulation of the neural response to threat. Psychological Science, 17(12), 1032–1039.
7. Pendry, P., & Vandagriff, J. L. (2019). Animal visitation program reduces cortisol levels in college students. AERA Open, 5(2).
Last Updated on Wednesday, November 12, 2025 by Lavania Oluban