We ask first responders to move toward crisis when the rest of us move away. We expect calm decision-making, emotional regulation, and clarity under pressure. But even the most capable professionals still have nervous systems. If we want steadiness in high-pressure moments, we have to take care of the people making those decisions. Oxygen first is not selfish. It is survival.

Anxiety can leave your body in a constant state of tension, even when nothing is “wrong.” But research shows that practices like a 20-second hug or a 6-second kiss can actually calm the nervous system. These moments of intentional connection stimulate oxytocin release, lower cortisol, and activate the vagus nerve—helping your body shift from stress to safety. And if you’re single? Hugging yourself mindfully works, too. This blog explores how these small acts can have a big impact on nervous system regulation and emotional healing.