Deep pressure stimulation (DPS) is a firm, gentle, and evenly distributed touch applied to the body, often compared to a comforting hug. This technique provides consistent tactile input, which many individuals find calming and organizing. Unlike light touch, which can sometimes be irritating, deep pressure is generally perceived as soothing, creating a sense of security and relaxation.
How Deep Pressure Affects the Body
Deep pressure stimulation influences the body’s nervous system, shifting activity from the sympathetic to the parasympathetic nervous system. The sympathetic nervous system governs the “fight or flight” response, while the parasympathetic nervous system promotes a “rest and digest” state. This shift reduces heart rate and muscle tension, improving circulation and helping the body transition from an aroused state to one of calm.
The application of deep pressure also triggers the release of specific neurochemicals. It increases levels of serotonin and dopamine, often called “feel-good” neurotransmitters, which regulate mood, sleep, appetite, pleasure, and reward. Deep pressure can also boost oxytocin, a hormone promoting bonding and stress reduction, while decreasing the stress hormone cortisol. These hormonal changes contribute to the overall calming effect.
Furthermore, deep pressure provides proprioceptive input, which is sensory information from muscles and joints about body position and movement. This input enhances body awareness and can be grounding, helping the brain better understand where the body is in space. By regulating the central nervous system through these mechanisms, deep pressure can improve the body’s ability to process sensory information and respond appropriately to environmental stimuli.
Ways to Apply Deep Pressure
Deep pressure can be applied through various methods and tools, each delivering firm, consistent sensory input. One common method involves weighted items, such as weighted blankets. These blankets are filled with materials like plastic poly pellets or glass beads to provide evenly distributed weight across the body, mimicking a hug. Weighted vests are another option, applying pressure to the torso and shoulders, often used for grounding during daily activities.
Compression garments, including shirts, shorts, or full bodysuits, offer continuous gentle pressure across larger body areas. These garments are designed to be worn for extended periods, providing subtle sensory input throughout the day. Swaddling, a technique often used with infants, involves wrapping the body snugly in a blanket for a secure, contained feeling.
Hands-on techniques are also effective. These include firm hugs, which naturally provide a full-body squeeze, or deep pressure massage, involving sustained pressure and slow strokes. Manual applications allow for direct control over the intensity and duration of the pressure, making them adaptable to individual needs. Other methods include rolling a therapy ball over the body or being “squished” between pillows, providing similar firm tactile input.
Who Can Benefit from Deep Pressure
Deep pressure stimulation is utilized by individuals seeking a calming or organizing effect, especially those with sensory processing differences or elevated anxiety. People experiencing anxiety often find relief, as deep pressure can help reduce physiological symptoms like increased heart rate and promote a sense of calm. This can be beneficial for both situational and chronic anxiety.
Individuals with Sensory Processing Disorder (SPD) frequently use deep pressure to manage over- or under-reactivity to sensory stimuli. It helps modulate their sensory system, allowing them to better process incoming sensory information and reduce sensory overload. For those on the autism spectrum (ASD), deep pressure can provide a grounding effect, assisting with sensory regulation and reducing stress and arousal levels.
Deep pressure stimulation has also been explored for individuals with Attention Deficit Hyperactivity Disorder (ADHD). It can offer a calming, grounding sensation that may help reduce hyperactivity and improve attention span. By stimulating the release of calming neurotransmitters, it contributes to a more regulated state, supporting focus and self-regulation. Additionally, deep pressure is often used to address sleep difficulties, as its calming effects can help prepare the body for rest and improve overall sleep quality.
Important Considerations for Application
When considering deep pressure stimulation, particularly with weighted items, select the appropriate weight to ensure safety and effectiveness. For weighted blankets, a common guideline suggests choosing a blanket that is approximately 10% of the user’s body weight. Some sources also recommend adding an additional one to two pounds for enhanced pressure. However, individual preference can vary, and what feels comfortable for one person may be too heavy or too light for another.
Proper supervision is important when using deep pressure tools, especially with children. Infants and very young children should not use weighted blankets due to safety concerns, as they may lack the motor skills to remove the blanket if needed. It is also important to ensure the head and neck are not covered by weighted items.
Consulting a healthcare professional, such as an occupational therapist, is advisable before incorporating deep pressure stimulation into a routine, particularly for individuals with underlying health conditions or significant sensory processing challenges. A professional can provide personalized guidance, recommend suitable methods, and ensure the application is appropriate for the individual’s specific needs. Deep pressure should always be used as a calming tool and never as a form of restraint.