UC Berkeley study suggests 20-second self-compassion exercise reduces stress

A study published in Scientific Reports, led by psychologist Eli Susman at the University of California, Berkeley, suggests that a brief 20-second self-compassion exercise can improve mental health when practiced consistently.

The exercise involves placing one hand on the chest and the other on the abdomen, focusing on breathing and using gentle, empathetic self-talk to acknowledge difficulties without self-criticism. The research, which included 497 adults, found that maintaining this practice as a habit over six months can help individuals treat themselves with more kindness and reduce certain mental health symptoms.

Researchers noted that the effectiveness of the practice relies on consistency. They suggest integrating the exercise into daily routines by linking it to existing habits to ensure it is performed regularly rather than only during moments of acute stress.