How to Hug Yourself: A Path to Healing and Balance

Sherri A. Nicholas Author

The Metaphor of Rice-A-Roni and the Meridian Hug: The Triple Warmer-Spleen Hug for Balance

Hugging yourself might seem like a simple act, but it holds profound potential for self-care. As National Hugging Day approaches on January 21, let’s explore how the concept of a “self-hug” can transform your mind, body, and spirit.

"A hug is a handshake from the heart." – Unknown

In a world where stress and disconnection are increasingly common, the simple act of hugging holds profound power. Whether it's a warm embrace from a loved one or a comforting self-hug, this seemingly small gesture has been shown to improve mental and physical health. From reducing stress to boosting immunity, hugging is more than just a display of affection—it's a scientifically proven tool for well-being.

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Hugging Reduces Stress and Boosts Mood

Hugging triggers the release of oxytocin, often called the "cuddle hormone," which promotes relaxation and reduces cortisol levels, the hormone associated with stress. Research from Goethe University in Frankfurt revealed that even self-hugging can lower stress levels. Participants who hugged themselves for 20 seconds experienced a significant reduction in cortisol, proving that the benefits of hugging are accessible even when others aren't around.

Additionally, the length of a hug matters. A study from the University of London found that hugs lasting five to ten seconds were more effective at boosting mood than shorter hugs. So, the next time you hug someone, hold on a little longer—it could make a big difference.

Hugging Improves Physical Health

Hugging doesn't just feel good—it also supports physical health. Research from York University in Canada found that older adults who received regular hugs reported better overall health, even when accounting for factors like income and chronic illnesses. Hugging has also been linked to improved cardiovascular health, reduced blood pressure, and even a stronger immune system.

The Carnegie Mellon University study further highlighted the health benefits of hugging. Participants who received frequent hugs were less likely to get sick after being exposed to a cold virus, and those who did fall ill experienced milder symptoms. This suggests that hugging not only prevents illness but also helps the body recover more quickly.

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Self-Hugging as a Tool for Self-Care

When physical touch from others isn't available, self-hugging can be a powerful alternative. Crossing your arms over your body mimics the sensation of a hug, providing emotional comfort and reducing stress. This simple act can also help with pain relief. Neuroscientists have found that crossing your arms confuses the brain's sensory processing, making it harder to localize pain and thereby reducing its intensity.

Self-hugging also releases oxytocin, fostering feelings of connection and calmness. Techniques like Donna Eden's "Triple Warmer-Spleen Hug" combine self-hugging with energy medicine principles to balance the body's energy systems and calm the fight-or-flight response.

Cultural and Personal Factors in Hugging

Hugging habits vary widely across cultures and individuals. An international study led by the University of Wroclaw found that people in warmer, less conservative countries are more likely to engage in emotional touch, such as hugging. Younger individuals, women, and those with liberal views also tend to hug more frequently.

Understanding these cultural and personal differences is crucial for fostering meaningful connections. While hugging can be a powerful tool for well-being, it's important to respect individual preferences and ensure that physical touch is consensual and appropriate.

Emotional and Psychological Benefits of Hugging

Hugging is a form of non-verbal communication that conveys empathy, love, and support. It strengthens social bonds and helps alleviate symptoms of anxiety and depression. Studies have shown that hugging increases levels of serotonin and dopamine, neurotransmitters that regulate mood and promote happiness.

For those struggling with loneliness or emotional distress, hugging can provide a sense of connection and belonging. Even a self-hug can offer emotional regulation and foster self-love, making it a valuable tool for mental health.

Hugging is like a reset button for your mind and body.  Just as restarting a computer clears glitches and restores functionality, a hug can calm your nervous system, reduce stress, and restore emotional balance.

🤗 The Story of Rice-A-Roni and a HUG

Rice-A-Roni, famously known as "The San Francisco Treat," originated from a fusion of Armenian pilaf and American ingenuity. In the 1950s, Lois DeDomenico adapted a traditional recipe shared by an Armenian neighbor into a convenient boxed side dish, reflecting the era's growing demand for simplicity and accessibility. Over time, Rice-A-Roni became a household staple, symbolizing how tradition can be transformed into something modern and practical.

Similarly, Donna Eden, a pioneer in energy medicine, simplified ancient practices like acupuncture and Qi Gong into accessible techniques for balancing the body’s energy systems. Her methods, such as the Triple Warmer-Spleen Hug, are designed to help individuals manage stress, restore balance, and promote overall well-being. 

This self-hug technique involves placing your hands on specific points of the body to calm the fight-flight-or-freeze response (governed by the Triple Warmer Meridian) and support nurturing, metabolic processes (governed by the Spleen Meridian).

Both Rice-A-Roni and Eden’s energy techniques share a common theme: taking something rooted in tradition and making it accessible for modern life. Just as Rice-A-Roni provides quick nourishment, the Triple Warmer-Spleen Hug offers a simple, effective way to reduce stress and restore balance.

Both the boxed side dish and the self-hug remind us that healing and comfort don’t have to be complicated. Whether it’s a warm meal or a calming gesture, small, accessible acts can have a profound impact on our well-being.

Hugging, whether shared with others or practiced alone, is a simple yet powerful way to improve mental and physical well-being. From reducing stress and boosting mood to enhancing immune function and alleviating pain, the benefits of hugging are backed by science.

Incorporating more hugs into your daily life—whether through heartfelt embraces with loved ones or comforting self-hugs—can be a transformative practice. 

As research continues to uncover the profound effects of physical touch, one thing is clear: hugs are more than just a gesture of affection—they're a pathway to health and happiness.

Key Points About Meridians

• Energy Pathways: Meridians carry energy through the body, just as arteries carry blood. This energy flow is as vital as blood circulation.
• Traditional Chinese Medicine (TCM): TCM has mapped meridians for over 5,000 years, emphasizing their role in balancing physical, emotional, and energetic health.
• Interconnected System: Meridians flow into each other like a continuous river, exchanging energy to maintain homeostasis in the body.
• Impact of Stress: Stress disrupts the balance between meridians, leading to energy imbalances that affect physical and emotional well-being.

Triple Warmer and Spleen Meridians: A Balancing Act

Meridians are essential energy pathways in the body, much like rivers that sustain and nourish every organ and system. Among the 14 meridians, the Triple Warmer and Spleen meridians have a unique polar-opposite relationship, metaphorically resembling a seesaw that constantly seeks balance. Below is a breakdown of their key functions, interactions, and importance in maintaining overall health.

Triple Warmer vs. Spleen: The Seesaw Relationship

• Opposite Energies: The Triple Warmer and Spleen meridians are polar opposites, working together to maintain balance.
• Energy Drain: The Triple Warmer often draws energy from the Spleen meridian, leading to an over-energized Triple Warmer and a depleted Spleen.
• Effects of Imbalance: This imbalance can weaken the immune system, disrupt hormones, and contribute to allergies and autoimmune conditions.

Triple Warmer: The Body’s Survival System

• Primary Role: Governs the fight-flight-or-freeze response, vital for survival.
• Adrenal Connection: Works with the adrenal glands to produce adrenaline during stress.
• Energy Thief: When survival is threatened, the Triple Warmer draws energy from other meridians (especially the Spleen) to keep the body alive.
• Overactivity Risks: Chronic overactivation can lead to hormonal imbalances, poor immune function, and heightened stress responses.

Spleen: The Master Metabolizer

• Metabolizes Everything: The Spleen meridian processes food, emotional stress, and environmental factors.
• Immune System Support: Plays a key role in governing the immune system alongside the Triple Warmer.
• Signs of Weakness: When depleted, the Spleen struggles with digestion, emotional regulation, and managing stress, leading to issues like food sensitivities, hormonal imbalances, and environmental sensitivities.
• Long-Term Risks: Chronic weakness in the Spleen can result in metabolic and immune dysfunction.

🤲 The Triple Warmer-Spleen Hug

• A Gentle Solution for Overwhelm:
  • Donna Eden’s triple warmer-spleen hug is one of her signature techniques. It’s a simple yet profound way to calm an overwhelmed body and restore balance between these two key meridians.
  • By gently placing your hands on specific points, you can soothe the fight-flight-or-freeze response (Triple Warmer) and support the nurturing, metabolizing energy of the Spleen.
• Parallels to Rice-A-Roni:
  • Just as Rice-A-Roni turned a traditional dish into a convenient staple, the triple warmer-spleen hug takes ancient energy practices and makes them simple, effective, and accessible for everyday use.

🌟 How to Do the Triple Warmer-Spleen Hug

1. Position Your Hands:
• Wrap your left hand around your right arm just above the elbow (this targets Triple Warmer 10).
• Wrap your right arm around the left side of your torso, just below your breast (this targets the Spleen Neurolymphatic Reflex Points).
2. Breathe Deeply:
   • Hold this position and take three to four deep breaths, allowing your body to relax fully.
   • You can stay in this position longer if you like—let your body guide you.
3. Switch Sides:
   • Reverse the position by switching your hands: place your right hand on your left arm above the elbow and your left hand on the right side of your torso.
   • Repeat the breathing process.

🌿 Why This Hug Works

The Triple Warmer Meridian governs the body’s stress response (fight-flight-or-freeze), while the Spleen Meridian supports nurturing, metabolic processes, and immunity. Balancing these two meridians through the hug creates a sense of calm and reduces the energetic “tug-of-war” that can occur when the Triple Warmer becomes overactive and drains the Spleen.

Triple Warmer/Spleen Hug to Feel Centered and Calm with Donna Eden!

🌎 Hugging Beyond National Hugging Day

National Hugging Day on January 21 reminds us of the importance of this simple act, but why stop there? Make hugging yourself a daily ritual.

• Daily Practice: Take a few moments each day to practice the triple warmer-spleen hug. Hold yourself gently, take deep breaths, and feel the calming effects ripple through your body.

• Small Acts, Big Impact: Whether for just a few seconds or several minutes, this small act of self-care can help you feel more grounded, balanced, and at peace.

• Rice-A-Roni’s Lesson: A simple idea—blending tradition with convenience—can create something timeless and impactful.

• Donna Eden’s Wisdom: Healing begins with accessible practices, like a self-hug, that allow you to balance your energy and restore calm.

How to Explain the Triple Warmer-Spleen Hug

The triple warmer-spleen hug is a simple, effective way to calm your body and restore balance. It involves hugging yourself deliberately and regularly to move stress out of your body while promoting a sense of calm and control.

• A Self-Soothing Technique: This hug balances two key energy meridians in the body: the Triple Warmer (responsible for the fight-flight-or-freeze response) and the Spleen (the nurturer that processes stress and supports immunity).

• Quick Stress Relief: By hugging yourself in this specific way, you can reduce stress responses, lower cortisol levels, and feel more centered.

• Accessible Healing: No tools or special skills needed—just your arms and a willingness to pause and care for yourself.

🎨 A Doodle and a Teez: Energy Meets Style

TW ⚡️ SP: Inspired by the iconic AC ⚡️ DC logo of the 1970s, the TW ⚡️ SP design is a playful nod to the Triple Warmer and Spleen meridians.

• Wearable Energy: This design sparks conversations about energy healing and self-care. It’s a fun way to bring awareness to the power of energy medicine.

Click it ... Wear it ... Share it!!!

YouTube High Voltage Meridian Hug

SHERRINGENERGYTEEZ TRIPLE WARMER SHOP

SHERRINGENERGYTEEZ SHOP ON TEEPUBLIC

SHERRINGENERGYTEEZ LINKTREE

 More about National Hugging Day

More about the Eden Method

Donna’s book, Energy Medicine, has been translated into 18 languages and is a classic in the field of healing.

“Energy Medicine is both a complete system for self-care and self-help and a complement to other approaches to medical care."

© 2024 Sherri A Nicholas All Rights Reserved

Categories: : Blog, Doodle, Teez