Part 2: The chemical reset
It’s time to take physical presence a step further, tapping into one of the most powerful, often overlooked tools for immediate nervous system regulation: physical touch.
In recent years, many of us have been encouraged to avoid contact with others. We've learned to keep our distance, and as a result, that vital human need for physical connection has often gone unmet. Society has conditioned us to view the need for touch as weak, weird, too sexual, or unsafe, leaving us in a form of "touch starvation."
But the opposite is true. Humans (in fact, all mammals) need this connection to regulate, thrive, and literally survive. Evolution designed us for contact. Neglecting or avoiding this need can significantly impact our physiology and mental health.
This week's experiment offers a direct, powerful way to challenge that conditioning and signal safety to our body: The Chemical Reset.
The Action: Embrace What You Can
The goal is to engage in 30 seconds of intentional, genuine touch. It may sound silly, but it matters. Your goal is to practice being present with the connection.
Hug a Human: If you have a trusted person, ask for a hug. Settle into the embrace, feel their warmth and solidity. If hugging is too much right now, that’s okay! Aim for a hand on the shoulder or interlocking arms. It’s more about the connection than the conditions.
Hug a Tree: If a human hug isn't available or feels like too much, find a tree. Trees are magnificent, silent anchors of the natural world with their own unique nervous systems. Wrap your arms around its trunk, lean in, and feel the rough bark and the cool solidity. Connecting with nature has scientifically proven calming effects on our nervous system, and hugging a tree offers a profound sense of grounded, ancient support.
Hug a Pet or Self-Hug: An intentional cuddle with a pet provides beautiful comfort. If no other option feels right, give yourself a big, firm self-hug. Cross your arms over your chest, squeeze gently, and imagine you are holding yourself with reassurance.
Find a Pressure Point: Place the palm of one hand over the center of your chest and gently squeeze the area, or press your palms together firmly. This deep, steady pressure can have the chemical equivalent of the hug.
The Power of Reassurance: Why This Works
The magic of this practice lies in the fact that it reassures us that we are not isolated and do not have to go through life as singular entities. We are safe and supported.
When we engage in sustained touch, our body interprets the pressure and warmth as a signal of safety and communal belonging. This shift in psychological state has an immediate and profound impact on our physiology:
It Halts the Threat Response: The feeling of being safely connected immediately stops the production of cortisol (the main stress hormone) in the brain.
It Activates the Social Engagement System: The Ventral Vagal Complex (VVC) is the most recently evolved portion of the parasympathetic nervous system. Think of it as the body’s main highway for calm. It governs connection, stillness, safety, and social engagement, starting in your brain and connecting to almost all your major organs, including your heart and gut. When you breathe slowly, you send a signal of safety directly to your brain via the Vagus nerve.
It Promotes Regulation: The activation of the VVC releases neurochemicals that promote bonding and well-being, slowing the heart rate and lowering blood pressure. The VVC system allows our entire body to move from a state of survival vigilance to social connection.
It Rewrites Isolation: By seeking out connection, we actively reject the isolation that fuels anxiety. We are literally telling our hard-working protective system that we are safe, and it can stand down and breathe a sigh of relief.
Your Breath: The Engine of Connection
As you settle into your hug, whatever its form, try to notice your breath.
Notice how the pressure of the embrace, combined with the feeling of security, encourages a fuller, softer inhale and a longer, more complete exhale. Don't force it; simply observe. Feel the rise and fall of your chest, connecting you to the rhythm of life.
Commit to some version of this reset once a day or however often you're comfortable with it. Challenge the social narrative, invite touch back into your life, and observe the immediate effect it has on your entire system.
Embrace the new way of being—literally.
***These weekly grounding experiments are merely suggestions. Don’t force them. Perform the ones that feel good, skip the ones that don’t resonate with you. The bottom line – listen to your body!
Source Note/Further Reading:
