The Zen Doctor’s Prescription: Finding Stillness Through Self-Havening

Dear Reader,

As a medical doctor and mind coach, I spend a great deal of my time working with elite performers—whether they are in sports, music, or public speaking. One thing almost all of them share is the challenge of performing under intense pressure. While a little bit of adrenaline can give you an edge, keeping control of your emotions and finding a state of flow is what truly separates the best from the rest.

In my coaching, I frequently rely on what I call the “Three H’s”: Hypnosis, HeartMath, and Havening. Today, I want to share a remarkably simple but profound technique from that trio: Self-Havening.

Havening is a psychosensory technique developed by Dr. Ron Ruden that relies on touch to create a calming response in the brain. Think about what you do instinctively when a child falls over and starts crying—you naturally stroke their arm. It is a soothing, comforting gesture. When we apply this to ourselves, it taps into what feels like a deep, reptilian reflex, instantly signaling to the brain that we are safe.

How to Practice Self-Havening

You do not need to see a therapist to experience the benefits of this technique. Here is how you can use it to shift from anxious to calm:

1. The Touch: Cross your arms and gently stroke downward from your shoulders to your elbows. There is no right or wrong speed or pressure here—simply trust your instinct and do what feels comforting.
2. The Words: Identify how you want to feel, and speak it aloud in the present tense. If you are feeling stressed before an important event, do not say “I want to be calm.” Instead, repeat: “I am calm. I am relaxed. I am confident.”
3. The Shift: Keep this up for two to three minutes. You will soon feel those neurochemicals kicking in, bringing you back to a grounded state.

I recently recorded a video demonstrating exactly how to perform this technique, along with an audio bonus featuring the deeply calming 432 Hz frequency of the “Om” sound to help sharpen your intuition before important moments.

Watch the full video on Self-Havening below:

Mastering these emotional states is a vital part of finding peace in our modern, chaotic environment. If you are looking to deepen this practice and cultivate a quieter, more focused mind, I highly encourage you to read my book, The Zen Doctor’s Prescription: Finding Stillness. In it, we explore how to turn down the noise and unlock your highest potential through inner stillness.

Until next time, take a moment to pause, breathe, and find your calm.

Best wishes,

Doc Steve