Have you ever wished for a tool that could help you soothe emotional distress, ease anxiety, and build resilience—all through a gentle, nurturing touch? Welcome to the world of Havening Techniques®, a psychosensory approach that’s changing lives by helping people reclaim peace and emotional well-being.

In this blog post, we’ll explore what Havening is, how it works, its scientific foundations, and how you can use it to support your own healing journey. ✨

What Is Havening? Havening Techniques® is a set of therapeutic tools designed to help decrease distress related to traumatic or stressful memories, boost emotional resilience, and enhance overall well-being. The term “Havening” comes from the word “haven”—a safe place. That’s exactly what this technique offers: a sanctuary for the mind.

Havening uses gentle, soothing touch—usually on the arms, face, and hands—combined with specific cognitive distractions like humming or counting to create neurological changes in the brain. These changes can help de-link traumatic memories from emotional and physical distress.

Important Note: Havening Techniques® is not a substitute for professional mental health care. If you're dealing with severe trauma or mental health concerns, please consult with a qualified professional.

The Science Behind Havening Havening was developed by Dr. Ronald Ruden, a medical doctor and neuroscientist. It’s based on the understanding that traumatic or stressful experiences become encoded in the brain—specifically, in the amygdala, which is the part of the brain responsible for threat detection and emotional responses.

When we recall a traumatic memory, the brain often responds as if the threat is happening in the present. This can trigger anxiety, panic, or other emotional and physical symptoms. Havening works by using psycho-sensory input (touch) to generate delta brain waves, which help depotentiate or neutralize the emotional charge of distressing memories. This process is supported by cognitive tasks (like counting or humming) to distract the brain’s working memory while the emotional material is processed.

For a deep dive into the science, check out the peer-reviewed article here: 👉 Harnessing Electroceuticals to Treat Disorders Arising From Traumatic Stress

What Does a Havening Session Look Like? Havening can be facilitated by a certified practitioner or done as self-havening once you've learned the technique. A typical session includes:

• Identifying an issue or emotional state (e.g., fear, shame, anxiety, a specific traumatic memory).

• Applying Havening touch – usually stroking the arms, face, and hands in a gentle, repetitive manner.

• Engaging in a distraction – such as humming, counting, or visualizing a calming scene.

• Allowing the brain to process and release the emotional charge tied to the memory or feeling.

• Reinforcing with affirmations or positive visualizations.

The process is gentle and non-invasive, and many people report feeling lighter, calmer, and more empowered after just one session.

Common Types of Havening There are several different forms of Havening Techniques®, each used for a specific purpose:

• Event Havening: Used to process and reduce the impact of traumatic or stressful memories.

• Transpirational Havening: Helps release unprocessed emotions, such as grief, shame, or guilt.

• Affirmational Havening: Involves repeating positive affirmations to build resilience and self-esteem.

• Outcome Havening: Used to visualize and emotionally prepare for future goals or situations.

Benefits of Havening Techniques® People use Havening to support emotional healing from a wide variety of challenges, including:

• Anxiety and panic

• PTSD and trauma

• Phobias and fears

• Grief and loss

• Shame and guilt

• Confidence and performance issues

• Building emotional resilience

Many clients describe it as empowering, calming, and even life-changing.

How to Practice Self-Havening You can try Self-Havening on your own to reduce stress and support emotional regulation. Here’s a simple way to start:

• Start by rubbing your hands together slowly.

• Gently stroke down your arms from your shoulders to your elbows (or forearms if seated).

• Softly touch your face: use both hands to lightly sweep from the center of your forehead out toward your temples, and down over your cheeks.

• Engage your mind: count to 20, hum a calming tune, or imagine a peaceful place.

• Repeat for a few minutes, and notice how your body and mind begin to relax.

You can also pair this with affirmations like: “I am safe now.” “I am worthy of love and peace.” “I choose calm in this moment.”

Frequently Asked Questions

• Is Havening scientifically proven? Havening is supported by neuroscience and clinical case studies, and it continues to be studied. You can explore more in this research article.

• Is it the same as tapping or EFT? While Havening and Emotional Freedom Technique (EFT or “tapping”) both use touch and focus on emotional healing, they are based on different scientific principles. Havening specifically aims to create delta waves to de-link memory pathways in the brain.

• Can I do Havening on myself? Yes! Once you’ve learned the technique, self-havening can be a powerful tool for calming the mind and body. However, for deeper work (especially trauma), it’s best to work with a certified Havening Practitioner.

Final Thoughts: Healing Is in Your Hands Havening Techniques® offer a gentle, scientifically informed way to calm the nervous system, transform how we respond to stress, and bring us closer to a grounded, peaceful self. Whether you're using it to unwind after a hard day or process a painful memory, it’s a tool that invites compassion, safety, and healing. You don’t have to go it alone—whether you work with a practitioner or learn to self-haven, your emotional well-being is worth the care and time.

✅ Gareth Fleck is a certified practitioner(s) of Havening Techniques. Havening Techniques is a registered trademark of Ronald Ruden, 15 East 91st Street, New York. www.havening.org.