What is Havening?

Are you struggling with anxiety? Discover the power of Havening, a proven method to reduce these overwhelming emotions. In this blog post, we will explore what Havening Techniques are and how they can help you find relief. Learn the steps to practice Havening effectively and access additional resources for support on your journey towards better mental well-being.

What are Havening Techniques?

Havening techniques are a type of therapy that can effectively reduce stress and anxiety. By combining elements of touch and visualisation, these techniques help individuals release negative emotions and achieve a state of calm. The gentle touch used in a havening treatment triggers the production of delta waves in the brain, which helps to remove the emotional response.

 Researched, developed and created by Neuroscientist, Dr Ron Ruden, Havening opens the field of Psychosensory Therapy and offers people suffering from fear, panic, stress, anxiety/nerves and other traumas, a fast and effective tool for permanent removal of the emotion.

As an experienced Havening practitioner, I offer Havening therapy in London, Tunbridge Wells and online, so you can conveniently access this transformative treatment in a location that suits you best.


What can Havening help with?

The Havening TechniqueTM, or its scientific name, ‘Amygdala Depotentiation Technique’ (ADT), is powerful at a neurochemical level for reducing and removing:

  • Panic Attacks

  • Fears & Phobias

  • Trauma (such as natural disasters, serious accidents, viscious animal attacks, sudden loss etc)

  • Stress

  • PTSD

  • Compulsions

  • Chronic Pain

  • Anxiety / Nervousness

  • Bereavement

  • Guilt, Shame, Embarrassment, Humiliation etc

  • Distressing Memories

Understanding Anxiety and Distress

Anxiety can be caused by various factors, such as genetic predisposition, psychological disorder, traumatic experiences, or chronic stress. Common symptoms of anxiety include excessive worrying, restlessness, difficulty concentrating, and physical manifestations like rapid heartbeat and shortness of breath. By implementing havening techniques, individuals can effectively reduce anxiety levels.

Distress has a significant impact on mental health. It can lead to feelings of sadness or hopelessness, impaired concentration and decision-making abilities, and even physical symptoms like headaches or stomachaches. Recognising the detrimental effects of distress is crucial in addressing any mental health issues and concerns proactively.

Causes and Symptoms of Anxiety

Biological factors, such as imbalances in brain chemicals and hormones, can contribute to the development of anxiety. Environmental stressors, such as traumatic events or chronic pressure, also play a significant role. Additionally, individuals with a genetic predisposition may be more susceptible to experiencing anxiety symptoms.


How Havening Techniques work:

By utilising gentle touch and distraction techniques, havening can help individuals rewire their brain’s response to traumatic memories or triggers. Numerous case studies have demonstrated the effectiveness of havening for reducing anxiety symptoms and promoting emotional healing. With its scientific basis and proven success stories, havening techniques have the potential to provide much-needed relief for those struggling with anxiety and distress after post traumatic stress disorder.

Scientific Basis of Havening Techniques

Neuroscience reveals that havening techniques play a crucial role in regulating brain activity. By engaging specific touch and eye movements, havening triggers the release of delta waves, promoting deep relaxation and reducing mental health symptoms. Moreover, research highlights the connection between havening techniques and the amygdala, a key brain structure involved in processing emotions.

Havening helps to soothe an overactive amygdala, leading to decreased fear response and it assists in rewiring neural pathways associated with anxiety by facilitating neuroplasticity—the brain’s ability to form new connections and reorganise itself based on experience—which can lead to lasting relief from distressful symptoms.

How to Practice Havening Techniques

1. Find a quiet and comfortable space where you can focus on your practice without distractions.

2. Begin by bringing awareness to the specific issue or feeling that you want to address with havening techniques. Allow yourself to fully experience it without judgment or resistance.

3. Use gentle touch, such as stroking your arms, face, or hands in a slow and repetitive motion while focusing on the distressing or traumatic memory or thought.

4. As you continue the physical touch, engage in positive self-talk and affirmations to shift your mindset towards feelings of safety and calmness.

5. Gradually decrease the intensity of the physical touch while maintaining a state of relaxation and mental well-being.

Tips for Effective Havening:

1. Consistency is key: Set aside dedicated time each day for practising havening techniques to allow them to become ingrained habits.

2. Customise your approach: Experiment with different variations of havening techniques (e.g., eye movement havening) until you find what works best for you.

3. Seek professional guidance: Consider working with a certified therapist who specialises in using havening.

Why See A Havening Practitioner?

A Havening ADT Practitioner is skilled at working with clients at an advanced level and is able to find out the core elements of where the stress/trauma lies and is able to manage any possible abreactions.  If you are uncomfortable with the Havening Touch by a practitioner, you can Self-Haven during the Havening session. You will probably find many Havening videos on the internet and whilst some of these will be demonstrated correctly, many are not.   Self-Havening can be very effective, however, if you are unsure what to do or aren’t getting the results you want, it is recommended that you see a qualified Havening Practitioner.

Because Havening doesn’t require the client to discuss the content of the issues, trauma or emotional distress, the client feels more comfortable.

Is Havening The Same As TFT or EFT?

The Havening Technique is not to be confused with EFT or TFT which are based on Traditional Chinese Medicine and use tapping on various meridian points.  Havening is a powerful biologically engineered therapy and produces more rapid response and less distress for the client.  There is no tapping involved.  Most clients do not believe that Havening will work and are astonished when it does.


Additional Resources and Support

If you’re interested in learning more about havening techniques, there are a variety of books and websites that provide in-depth information on the topic. These resources can help you gain a deeper understanding of how havening technique works, and offer practical tips for incorporating it into your daily routine.


In conclusion, Havening Techniques offer a promising approach to reducing anxiety and distress. By utilising specific touch and visualisation methods, these techniques activate the brain’s natural healing processes. The benefits are evident in their ability to alleviate symptoms without reliance on medication or invasive procedures. Incorporating Havening Techniques into your everyday life can be achieved through regular practice and integration into daily routines, allowing for an accessible and empowering self-care and therapeutic tool.

Ready to experience the transformative power of Havening Techniques? Get in touch today!

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}

Book a Confidential Consultation Call

Chris has extensive experience in helping men and women overcome the symptoms of Anxiety, Panic Attacks, PTSD and so much more. You are not alone; help is available.