Havening is a powerful and gentle psychosensory approach that supports emotional regulation, resilience, and nervous system calming. It can be used both as a therapeutic intervention within sessions and as a simple, effective self-help tool that clients can apply between sessions.
One of the strengths of Havening is how accessible it is. Clients often find it easy to learn, reassuring to use, and supportive in building long-term emotional stability when practised regularly.
What is Havening?
Havening was developed by Dr Ron Ruden (MD, PhD) and Dr Steven Ruden, drawing on neuroscience, neurochemistry, and sensory processing. Dr Ron Ruden is a physician based in Manhattan with a specialist interest in the neurobiology of trauma and emotional memory, and the method is informed by many years of clinical research and application. Havening is known as a psychosensory process, meaning it uses gentle sensory input to create measurable changes in the brain.
It involves the application of light, soothing touch to the arms, face, and hands (known as Havening Touch). This touch stimulates receptors in the skin, which encourage the production of delta brainwaves, brainwaves typically associated with deep sleep and certain meditative states.
Importantly, during a Havening session, the client remains fully awake, present, and in control. This combination of conscious awareness alongside delta wave activity creates a unique and powerful state for change work.
How Havening supports emotional change
Delta brainwave activity appears to allow easier access to subconscious material, including early memories and long-held belief patterns that may be influencing present-day reactions. Often, these patterns operate outside of conscious awareness and can feel difficult to shift through talking alone.
Havening can be applied in a variety of ways, depending on what is most appropriate in the moment. This may include the use of distraction techniques, gentle pattern interruption (such as humming or counting), and guided language while Havening Touch is applied.
From a neurobiological perspective, Havening is associated with changes in the amygdala (the brain’s fear centre). During the process, certain receptors involved in emotional memory can be de-linked from the distressing emotional charge, allowing memories to be recalled without the same physiological response. In many cases, this results in a noticeable sense of calm or neutrality where distress was previously present.
What Havening can be used for
Havening has a wide range of applications, including but not limited to:
- reducing the emotional charge around traumatic or distressing memories
- calming anxiety and stress responses
- supporting emotional regulation
- identifying and shifting limiting beliefs
- enhancing feelings of safety, confidence, or calm
- facilitating relaxation and restorative states
Because it is both gentle and adaptable, Havening integrates seamlessly with coaching and other therapeutic approaches. Havening does not force a change. It works by allowing the nervous system to settle, enabling emotional shifts to occur naturally and safely.