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You head out to brunch with a friend you haven’t seen in a while, excited about reconnecting. As soon as you spot each other you hug and suddenly, you feel like you got a whole-body reboot.
Touch can benefit you mentally and physically, along with the people in your life, says Tiffany Field, PhD, director of the Touch Research Institute at the University of Miami School of Medicine. “And it can be especially good for older adults, as they tend to receive less touch.”
Skin is our body’s largest organ and the central sensory one, so it makes sense that touch can impact it in a major way. Of all the things we do to better our health, working in more touch is seriously easy. Mostly it involves making a conscientious effort. One meta-analysis of 137 studies published in Nature Human Behavior found that frequency was more important than the length of a touch interaction.
Get inspired by these potential payoffs and feel-good ideas.
The Big Benefits
Touch could make you healthier.
One study published in Psychological Science found that people who hugged more regularly over a two-week period before getting exposed to a cold virus were less likely to develop some symptoms. Touch has also been shown to help lower blood pressure. It could even help you get more restorative sleep. Research done on nursing home patients revealed that therapeutic massage improved shuteye quality.
You might get pain relief, too.
Not only can a massage ease aches and kinks, studies have found that it increases the release of serotonin, a natural anti-pain chemical. And a DIY kind can help: “We have published research showing, for example, that rubbing your wrists gets rid of carpal tunnel syndrome, and massaging the nape of your neck reduces headaches,” says Dr. Field.
Touch can chill you out.
“Touch slows the release of stress hormones,” says Dr. Field, who notes that you need moderate skin pressure to achieve this benefit and others. If you’ve ever melted when you got a hand massage during a mani, you won’t be surprised to know that a study found that type of massage decreases anxiety. Yet it’s not always necessary to have someone handy to help; a self-hug can help lower stress hormones before stressful situations.
You’ll feel more in touch.
When you’re worked up about something and your friend gives you a reassuring shoulder squeeze, it’s not just comforting—it’s bonding. Caresses, hugs and massages can release oxytocin, a hormone that helps you feel more connected to others.
Touch can boost your mood.
“Supportive touch can release dopamine and serotonin, which are tied to pleasure and happiness,” says social neuroscientist Michael Banissy, PhD, head of psychology at the University of Bristol and author of Touch Matters. He knows this well from personal experience. “I once found myself on an overseas trip shortly after a long-term relationship breakup,” he recalls.
“I was feeling lonely when I encountered someone in a park holding a ‘Free Hugs’ sign, part of the global campaign. Unusually for me, I went for it and shared a hug with a stranger. That simple act had a powerful impact on me, improving my mood and changing my mindset for the trip.”
Great Ways to Get in Touch
Start in the shower.
Dr. Fields recommends a back rub-down (use a long-handled body brush). It can help activate nerve endings that send calming signals to your brain.
Hug it out.
Instead of the usual quick peck goodbye, get into the routine of a morning hug with your partner. “Meaningful touch doesn’t necessarily require grand gestures,” says Dr. Banissy. “It’s about mindful, supportive moments.”
Show your dog or cat the love.
One of Dr. Banissy’s favorite touch activities is stroking his dog. “I suspect a lot of pet owners can relate to the soothing and grounding nature of this, and science backs it up,” he says. And of course, it blisses out your pet, too.
Be a volunteer.
Try an activity that involves physical support, such as holding newborn babies in a NICU or visiting seniors at a nursing home.
Tap into texture.
Touch isn’t just about people or pets, says Dr. Banissy, who does rock climbing as a hobby. “The feel of rock under my hands is a kind of sensory meditation,” he says. “Activities like climbing or planting remind me that touch is about being fully in your body, in contact with the world.”
Sign up for a dance class.
Go for one like Latin dance or folk dance that involves touching. It will be fun and feel-good.
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