Self Compassion Protocol
Meet yourself gently after a hard moment.
Duration
5 min
Level
01
Evidence
Why this protocol
The pattern combines vagal activation with somatic self-touch (hand on chest), which raises oxytocin and lowers cortisol — the same physiology as being comforted by someone else.
Perfect moments
What you'll experience
Warmer chest
Softer mood
Less self-criticism
Steadier heart
Coach's insight
“Place a hand on your chest. The touch is not decoration — it is half the mechanism.”
Common mistakes
Skipping the hand-on-chest because it feels unusual.
Analysing the emotion instead of being with it.
Judging yourself for needing the practice.
Breathing pattern
Session length
The pattern combines vagal activation with somatic self-touch (hand on chest), which raises oxytocin and lowers cortisol — the same physiology as being comforted by someone else.
Evidence
Self-compassion practices with breath anchoring reduce self-critical thoughts and cortisol in clinical psychology trials.
Onset
2–4 minutes
Lasts
1–2 hours
Related protocols
After this session
You'll gently reflect on: