How to Feel Calmer in 20 Seconds

By the Editorial Team · Sunday, October 11, 2026

Researchers at the University of Graz found that placing one hand on the heart and the other on the abdomen for 20 seconds can lower cortisol levels, reducing physiological stress during anxiety-inducing tasks. This simple self-soothing gesture may offer a practical stress-relief tool in situations where physical comfort, like hugging, is not possible, though further study is needed to clarify its underlying mechanisms.

A brief self-soothing gesture involving placing one hand on the heart and the other on the abdomen may help reduce physiological stress, according to research from the University of Graz Institute of Psychology in Austria. The study, led by Aljoscha Dreisoerner and published in 2021, found that this 20-second practice can lower cortisol levels, a hormone commonly linked to stress.

The research involved 159 participants who were informed they had only minutes to prepare for a stressful public speaking task. They were asked to count backward from 2043 in increments of 17 in front of a panel of strangers, a situation designed to induce anxiety. Participants were assigned to one of three stress-relief activities: a 20-second self-soothing touch (placing one hand over the heart and one on the abdomen), a 20-second hug, or making paper planes.

Results indicated that both the self-soothing touch and the hug groups showed reduced cortisol levels compared to the paper plane group, although there were no significant differences in heart rate or subjective reports of stress across the groups. While the cortisol reduction was slightly greater in the self-soothing touch group than in the hug group, this difference was not statistically significant.

The mechanisms by which the hand-over-heart gesture affects cortisol remain under investigation. Dreisoerner suggested that the effect could be related to oxytocin, a hormone known to foster calmness and decrease stress responses in the body.

The study highlights a simple and accessible technique that may help individuals manage stress in situations where physical comfort such as a hug is not feasible, such as prior to public speaking or other anxiety-provoking events. Further research is needed to better understand the physiological pathways involved and to confirm the potential benefits of this quick self-contact method.

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