Self-Touch Techniques
Self-touch can powerfully enhance TRE practice. Placing your hands on your body during tremoring adds warmth, attention, and a sense of being held: inviting deeper release and providing co-regulation from yourself.
Why Self-Touch Works
| Effect | How It Helps |
|---|---|
| Physiological | Warmth increases blood flow; pressure activates mechanoreceptors; touch releases oxytocin; creates safety and containment |
| Psychological | Communicates care to yourself; focuses attention; creates sense of being witnessed and held |
| For TRE | Directs attention to areas needing release; invites tremors to spread; provides grounding during intense releases |
Core Techniques
Holding
Place one or both hands on an area with gentle, steady contact. Allow your hands to feel the area beneath them. Stay for several breaths or longer. The quality is still, warm, accepting presence.
Best for areas that feel vulnerable (belly, heart), providing containment during intense emotions, or inviting release.
Compression
Apply firm, even pressure with palms or fingers. Press and hold for several breaths, then release slowly. Can be repeated rhythmically. The quality is firm, grounding, containing.
Best for legs and arms (grounding), feeling contained when overwhelmed, or creating a sense of boundaries.
Stroking
Use gentle, slow strokes along an area with full palm or fingertips. Downward strokes are generally calming; upward strokes can be energising. The quality is soothing, flowing, nurturing.
Best for calming the nervous system, moving energy through the body, or after tremoring for integration.
Tapping
Use light, rhythmic tapping with fingertips. Vary speed and pressure, covering an area systematically. The quality is awakening, stimulating, inviting.
Best for areas that feel numb or disconnected, thymus (upper chest), or bringing awareness to stuck areas.
Cradling
Cup hands around an area as if cradling something precious. Hold with softness and care. Can rock gently. The quality is tender, protective, nurturing.
Best for face and head, belly, or when feeling young and vulnerable.
Body Area Applications
Heart and Chest
Place both hands on chest (one over the other) or one hand on heart and one on belly. Light tapping on sternum works well too.
Use when grief is arising, you need self-compassion, or you want to open the chest area. You may experience tears, a sense of opening, or relief.
Belly
Rest both hands on belly, or make slow clockwise circles. Hold gently during tremoring.
Use when feeling vulnerable or scared, experiencing digestive sensations, or needing grounding. The belly can hold deep vulnerability: if touch feels intrusive, simply remove your hands.
Face and Jaw
Place fingertips on masseter muscles (jaw), palms cupping cheeks, gentle pressure on temples, or stroke the forehead.
Use for jaw tension, headache, or releasing facial holding. Note: the jaw and pelvis often hold similar patterns: releasing one frequently releases the other.
Shoulders and Neck
Place one hand on opposite shoulder, both hands on back of neck, compression on trapezius, or self-massage during tremoring.
Use when carrying tension in shoulders, feeling burdened, or when the upper body wants attention.
Feet
Hold feet during tremoring, press thumbs into soles, or hold ankles.
Use when you need grounding, feel unanchored, or have dissociation tendencies.
When to Use Self-Touch
| Phase | Application |
|---|---|
| Before tremoring | Arrive in your body; stroke limbs to wake up awareness; hold belly or heart to establish safety |
| During tremoring | Place hands on areas you want to release; use holding when emotions intensify; compression on limbs for grounding |
| After tremoring | Stroking helps integration; holding provides comfort; gentle touch acknowledges the work done |
Boundaries with Yourself
Even with self-touch, boundaries matter.
Check in first: Does this area want to be touched right now? What kind of touch feels right? Is this comforting or intrusive?
Honour your limits: If touch doesn't feel right, remove hands. Some areas may feel off-limits today. Not all sessions need self-touch.
Trauma considerations: Some areas may hold trauma that makes touch activating. Go slowly with charged areas. Titrate: brief touch, then remove, notice response. Consider professional support if self-touch triggers overwhelm.
How you touch matters more than what technique you use. Touch yourself with the same gentleness, care, and respect you would offer someone you love. The quality of presence in your hands communicates directly to your nervous system.