The science behind touch, stress relief, and wellbeing
We’ve all heard the phrase “an apple a day keeps the doctor away.” As a health coach, you might think I’m all about that one. Sure, it’s a classic. Yet there’s another simple, powerful way to support wellbeing that often gets overlooked — connection.
I’ve mentioned this before, especially when discussing the vagus nerve, since physical connection is one way to support the link between the gut and the brain. Connection is a key part of longevity and appears in Blue Zones, the regions of the world where people live the longest. Connection, community, and shared experiences seem more essential now than ever. The Pandemic reminded us how vital social bonds are. In 2023, the US Surgeon General reported that America has been facing an epidemic of loneliness. The health risks of social disconnection, the report said, “The health risks of social disconnection are similar to smoking 15 cigarettes a day.” That made me stop and think.
If we already know connection matters, what makes physical connection, like a simple embrace, different from a chat with a friend or spending time with loved ones?
It starts with the happiness hormone, oxytocin. Physical connection, whether a hug, cuddle, or sitting close to someone, can release oxytocin. This hormone helps reduce the body’s stress response, lowers blood pressure, and decreases norepinephrine levels. While oxytocin is often associated with holding babies, studies show that frequent physical connection with a partner can also trigger its release. Physical closeness can also boost dopamine and serotonin, which support pleasure and calm. One study of 200 adults compared holding hands with a romantic partner for 10 minutes followed by a 20-second embrace to resting quietly with a partner for the same period. The first group experienced greater reductions in blood pressure and heart rate. Oxytocin also supports cardiovascular function, reduces inflammation, and is linked to immune benefits and even pain reduction. Overall, these interactions improve mood and reduce stress, which contributes to overall wellbeing.
Why does this work? Some experts suggest that gentle pressure on the chest, combined with emotional connection, stimulates the thymus gland, which helps regulate white blood cell production. Light touch may also increase blood flow, while activating parts of the brain associated with calm and relaxation. I also think there’s a link between physical connection and the nervous system, since it activates the parts of the brain that regulate the vagus nerve, a key player in the parasympathetic nervous system.
Is one embrace enough? Research suggests more is more. Both frequency and duration matter. A 10-second embrace can support immune function, lift mood, and reduce fatigue. Extending to 20 seconds may provide stress relief and support heart function. In terms of frequency, studies suggest that four hugs per day can combat depression, eight help maintain mental stability, and twelve may foster psychological growth.
For those who live alone, there’s no reason to worry. Studies show that connecting with objects, like hugging a teddy bear, can reduce existential fears and boost self-esteem, especially in those with lower self-confidence. So go ahead, hug a teddy, or even embrace yourself for 10 to 20 seconds.
Whether your focus is personal wellbeing or fostering connection with family and friends, the science is clear. Connection, oxytocin, and reducing stress are powerful tools for longevity. These small moments of closeness add up, supporting both mind and body, and maybe the world could use a little more of it.