What is Havening
Havening is a gentle, neuroscience-based method designed to help release stress, anxiety, traumatic memories, and emotional blocks. The word comes from “haven” – meaning “safe place” – and reflects the calm, secure inner state this technique aims to create.
Havening Techniques® were developed by neuroscientist Dr. Ronald Ruden. Through specific soothing touch (for example, on the arms, face, and hands) combined with guided imagination and mindfulness, the brain enters a state in which stressful memories can be de-linked and new, positive neural connections can form.
The goal of Havening is to calm the nervous system and strengthen emotional self-regulation. Many people describe feeling deeply relaxed, light, and safe after a session.
Havening can be helpful for:
- acute or chronic stress
- fears, phobias, and panic
- traumatic or distressing memories
- self-worth and emotional blocks
- relaxation and resilience building
Course of the Havening Session
At the beginning of the session, we talk about the topics that are currently on your mind. Depending on how the conversation unfolds, we may start the Havening process during the discussion or move into the application after the initial conversation – in whichever way feels right for you. During this time, you will become familiar with the Havening® technique.
During the session, we may work on a smaller topic to give you a direct experience of the method’s effect. Often, this leads to a noticeable sense of relief or even a resolution of the distressing feeling or issue.
At the end of the session, we reflect together on your experience and discuss how you can integrate the newfound calm and clarity into your daily life.
As I am currently in the certification process (training), I offer sessions at a reduced rate:
First session 150€ (instead of 200€) and follow-up sessions 100€ (instead of 150€).
What is Havening
Havening is a gentle, neuroscience-based method designed to release emotional distress. Through soft touch on the arms, hands, or face – combined with calming breathing and positive imagery – the brain is guided into a state of deep safety and relaxation. This helps stress, fear, or traumatic memories lose their emotional intensity. Havening strengthens inner stability and self-regulation.
How does Havening feel
Havening is often described as soothing, comforting, and deeply relaxing. The gentle touch quickly brings a sense of calm; physical tension eases, breathing deepens, and the mind becomes clearer. Some people experience warmth or lightness, others a sense of inner stillness. You remain fully awake and aware throughout – the process is mindful and calming, not a trance.
Is Havening scientifically supported
Havening is based on neuroscientific research on the amygdala, memory, and stress processing. Studies show that gentle touch promotes delta brain waves – the same frequencies present in deep sleep and profound relaxation. This helps rewire emotional memories in the limbic system, reducing their emotional charge. The method is used worldwide in psychotherapy, trauma therapy, and coaching.
How does a Havening session work
The session begins with a discussion of the issue you wish to release. Then, gentle Havening touch is applied while you recall the memory or build a positive image. Your therapist guides you through breathing exercises or small movements. Emotions may arise – tears, laughter, or relief are natural signs of processing. By the end, most people experience calm and lightness.
What happens after a Havening session
After a session, many people feel calm, centered, and clear. Emotional topics may feel lighter or less dramatic. In the following days, vivid dreams or new insights may appear – signs that the brain continues to integrate. It is helpful to take some quiet time afterward and listen to your body’s needs.
How many Havening sessions are needed
The number of sessions depends on your personal goals. Minor stress reactions can often shift after one session. Deeper issues – such as trauma or recurring anxiety – usually require several sessions for lasting stability. Sessions are typically scheduled every one to two weeks.
Can Havening be combined with other methods
Yes, Havening integrates beautifully with Hypnosis or EMDR. While Havening promotes safety and emotional stability, EMDR supports the processing of traumatic memories. Together, they form a holistic approach that supports both grounding and deep transformation.
Who Havening is suitable for
Havening is suitable for people who wish to process stress, anxiety, grief, anger, shame, or inner tension, as well as those experiencing physical strain or overwhelm. It is especially beneficial for individuals who find touch soothing or who struggle with trance-based methods. Havening can help with acute or chronic stress, phobias, trauma, low self-esteem, emotional blocks, and general relaxation.
Who should not receive Havening
Havening is not suitable for people with acute psychotic symptoms, severe personality disorders, or strong dissociative tendencies. It should also be avoided by individuals uncomfortable with physical touch. In such cases, other therapeutic methods may be more appropriate.
What is the difference between Havening and Hypnosis
While Hypnosis works through a trance state that engages the subconscious mind, Havening keeps you fully awake and aware. The calming effect arises through touch and the activation of soothing brainwave patterns. Havening focuses on emotional regulation, while Hypnosis allows deep subconscious change – together, they complement each other perfectly.
What is the difference between Havening and EMDR
EMDR uses bilateral stimulation – usually eye movements – to process traumatic memories. Havening, in contrast, uses gentle touch to calm the nervous system and release stress responses. EMDR focuses more on deep reprocessing, while Havening supports emotional safety and regulation. Both can be combined, with Havening used before or after EMDR to promote stability.
What should I do in an emotional crisis if the practice is not reachable
If you are in an emotional emergency and the practice is not available, please contact the following services:
Ärztlicher Bereitschaftsdienst – Tel. 116 117
Sozialpsychiatrischer Dienst Düsseldorf – Tel. 0211 - 8995391
LVR-Klinikum Düsseldorf – Tel. 0211 - 922 0
These services can provide professional support in acute crisis situations.
