Hand tracing

Hand Tracing Practice is used to calm the nervous system, reduce pain and anxiety, and anchor ourselves in the present moment. By slowly tracing the outline of one hand with the finger of the other while coordinating the movement with breath—inhale up, exhale down—we engage both touch and rhythm, which sends signals of safety to the brain. This activates the parasympathetic nervous system, helping shift us out of fight-or-flight mode and into a state of rest and regulation. The gentle contact can also generate positive sensory input, such as a light tingling or tickling sensation, which further helps redirect focus from pain or distress to something soothing. Because it’s easy to do and always accessible, it’s a valuable practice for moments of flares, anxiety, or emotional dysregulation.

How to Do Hand Tracing Practice

Hold out one hand in front of you, fingers spread gently.
Use the index finger of your other hand to slowly trace the outline of your open hand.
As you trace up a finger, take a slow inhale.
As you trace down the finger, slowly exhale.
Continue this pattern—inhale up, exhale down—as you move from your thumb to your pinky and then back again if you'd like.
As you trace, keep your attention on the sensation of touch and the rhythm of your breath.

Why it Helps

Combines breathwork, rhythmic movement, and sensory input, which can all help signal safety to the brain.
Helps regulate the autonomic nervous system by activating the parasympathetic (rest and digest) response.
Redirects attention away from pain or anxious thoughts and into the body in a gentle, non-threatening way.

JOURNAL PROMPT

How would you describe the sensation as you were hand tracing?

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