Deep pressure stimulation: what is it and what does research say?
What is deep pressure stimulation, where does the idea come from and what does research really say about it? An honest explanation of weighted blankets, weighted stuffed animals and calm, without promises.
- Updated
- 10 min read
Deep pressure stimulation is firm, gentle pressure on a large part of your body, like in a hug or under a heavy blanket. Many people know the feeling that this kind of firm, predictable pressure can bring a sense of calm. A hug when you're feeling sad, a warm blanket on a cold evening, someone holding your hand.
In this article you'll read what deep pressure is, where the idea comes from, what research does and doesn't say about it, and how you can use it in everyday life with a weighted stuffed animal. Honestly, and without promises.
In short
- Deep pressure stimulation is firm, even pressure on the body, like a hug or a weighted blanket.
- Many people find deep pressure pleasant and calming. Occupational therapists have long used it, for example to support sensory processing.
- Most research is about weighted blankets. In those studies, many participants said they felt calmer or slept better. There's still little research on weighted stuffed animals.
- Deep pressure is not the same as deep brain stimulation, a medical treatment using electrodes.
- A plush toy with weight is not therapy. If you're struggling, professional help remains important.
What is deep pressure stimulation?
Deep pressure stimulation, also called deep touch pressure or simply deep pressure, is firm but gentle pressure that you feel over a larger part of your body. Think of a firm hug or the weight of a weighted blanket. Unlike light touch, such as tickling, deep pressure is calm and predictable.
Deep pressure is linked to your sense of where your body is in space: what your muscles, tendons and joints feel. Many people find that firm pressure draws their attention to their body and gives them a sense of being held.
If you search for "deep pressure stimulation", you sometimes end up at deep brain stimulation (DBS). That's something completely different: a medical treatment in which a doctor places electrodes in the brain. This article is only about pressure from the outside, on your body.
Examples of deep pressure in everyday life
- a long, firm hug;
- being wrapped up in a blanket, or lying between soft cushions;
- a weighted blanket over you;
- a weighted vest or a heavy cushion on your lap, for example at an occupational therapist's or at school;
- a weighted stuffed animal on your lap, against your stomach or in your arms.
Occupational therapists often combine deep pressure with "heavy work": pushing, pulling, lifting and climbing. That too gives plenty of input to muscles and joints.
Deep pressure therapy or deep pressure at home?
In occupational therapy, deep pressure is sometimes used as part of a treatment, for example for sensory processing difficulties. That happens under the guidance of a professional. A weighted stuffed animal at home is something different: a simple aid for calm and comfort, not therapy. If you need help with sensory processing, anxiety or sleep, an occupational therapist, your GP or doctor, or a psychologist is the right person to talk to.
Where does the idea come from?
The best-known story is that of Temple Grandin, an American professor with autism. Even as a child she sought out firm pressure. Later she built a "hug machine": two soft, padded panels that apply even pressure to both sides of the body using an air pump you operate yourself. She got the idea when she saw how cattle calmed down in a squeeze chute. Since then, deep pressure has often been mentioned in the world of sensory processing. First with weighted blankets and vests, later with weighted stuffed animals too.
What does research say about deep pressure?
Most research is about weighted blankets. Three examples we've read through ourselves:
- Mullen and colleagues (2008) had 32 adults use a weighted blanket. 63% said afterwards that they felt less anxious. It was a small, exploratory study, mainly focused on whether the blanket was safe.
- Ekholm and colleagues (2020) carried out a randomised study with 120 adults with insomnia and a psychiatric condition, such as depression, ADHD or an anxiety disorder. One group slept for four weeks under an 8 kg chain blanket, the other under a light 1.5 kg blanket. In the heavy blanket group, 42% had hardly any sleep problems left afterwards, compared with about 4% in the control group.
- Spruit and Schulte (2023) discussed that study in the Dutch journal Tijdschrift voor Psychiatrie. Their conclusion: for psychiatric patients with insomnia, it's worth a try because there are few side effects, but more research is needed.
What we don't know yet
- The studies are about heavy blankets, not about plush toys.
- Participants usually knew whether they had a heavy blanket. That makes the results less certain.
- The studies often rely on what people experienced themselves, and on small groups.
What does that mean? It shows that many people experience deep pressure as calming. There's still little research on weighted stuffed animals. That's why we say: a weighted stuffed animal can help you settle and unwind, but it is not a proven treatment. Read more about what users notice themselves in does a weighted stuffed animal really help?
Touch, hugging and closeness
Touch is one of our very first ways of communicating. A baby calms down in a parent's arms; adults look for a hug when things get tough. When it comes to touch, oxytocin is often mentioned, the so-called cuddle hormone. Whether a weighted stuffed animal has any effect on that hasn't been studied, so we don't promise it.
What is special about a weighted plush toy: it gives you something to hold on to without anyone else having to be there. In the evening when you're alone, after a difficult conversation or during a time when you're missing someone. It doesn't replace people, but it can give a warm sense of closeness.
Comfort at every stage of life
Closeness, predictability and warm routines stay important throughout your life. For children, a familiar stuffed animal can offer something to hold on to during transitions, like starting school or staying the night somewhere. Adults look for support during busy or lonely periods. And for older people, something soft to hold can bring recognition and calm, even without many words.
Touch is one of our very first ways of communicating.
Even without a diagnosis
Deep pressure is often mentioned in connection with autism, ADHD or high sensitivity. Some people with autism or ADHD find deep pressure pleasant, others don't. Read more about sensory pressure and autism and about a weighted stuffed animal for ADHD.
But you don't need a diagnosis to need calm. Students under exam pressure, parents with a packed schedule, people who can't switch off their thoughts in the evening: anyone can benefit from a moment of feeling held.
Using deep pressure with a weighted stuffed animal
- Choose a calm moment. At the first signs of tension, such as shallow breathing or tight shoulders, or as a regular ritual after school, after work or before bed.
- Turn down the input. Sit down, lower the volume and put your phone away.
- Place the plush toy where it feels good. On your lap, against your tummy or chest, or close to you in your arms.
- Breathe out for longer than you breathe in. Feel the weight and let your shoulders drop.
- Stay for 5 to 15 minutes. Start short and build up if it feels good.
Want to make it a regular exercise? Combine it with one of these relaxation exercises. With children: offer the plush toy calmly, let the child see and feel it first, and never force anything. A weighted stuffed animal should always be voluntary and pleasant.
Feel the weight and let your shoulders drop.
Why a 2 kg weighted stuffed animal?
A Hugsback weighs 2 kg, is about 45 cm and is filled with fine glass beads spread across the whole body. That way you clearly feel the pressure, while you can still lift it, move it and take it with you yourself. A plush toy covers a smaller part of your body than a blanket, and it also fits into your day: on the sofa, at your desk or on the go. Read more about how heavy a weighted stuffed animal should be or take a look at all weighted stuffed animals.
Using it safely
- Suitable from age 3, not for babies.
- You should always be able to move the plush toy yourself. Never place it on the face or neck.
- Stop if it feels too heavy, too warm or stuffy.
- Be careful if you have breathing problems, severe muscle weakness or conditions where pressure is uncomfortable or unsafe, and check with a doctor or occupational therapist first.
Curious what weight can do for you? Read the benefits of a weighted stuffed animal and a weighted blanket.
Frequently asked questions about deep pressure
What exactly is deep pressure stimulation?
Firm, even pressure on a larger part of your body, like a hug or a weighted blanket. Many people find it calming.
Is deep pressure the same as deep brain stimulation?
No. Deep brain stimulation is a medical treatment using electrodes in the brain. Deep pressure is pressure from the outside on your body, for example from a blanket or a plush toy.
Is deep pressure scientifically proven?
There is research on weighted blankets in which many participants felt calmer or slept better. These are often small studies, and there's still little research on weighted stuffed animals. So it is not a proven treatment.
Is a weighted stuffed animal the same as deep pressure therapy?
No. Deep pressure therapy takes place under the guidance of a professional. A weighted stuffed animal is an aid for calm and comfort in everyday life.
How long should you use a weighted stuffed animal at a time?
Start with 5 to 15 minutes. For many people, a few short moments a day feel better than one long session.
Does a weighted stuffed animal lower cortisol?
That hasn't been studied. Cortisol is often called the stress hormone, but there's no research showing that a weighted stuffed animal lowers your cortisol. What many people do experience is that they find it easier to settle and unwind.
Finally
Deep pressure is actually something very human: the feeling of a firm hug. Research with weighted blankets shows that many people experience it as calming, but it isn't a miracle cure and it doesn't replace care. A weighted stuffed animal brings that feeling of being held in a soft, portable form. A plush toy that hugs you back, for the moments you need it.
Sources: Mullen, B. et al. (2008). Exploring the safety and therapeutic effects of deep pressure stimulation using a weighted blanket. Occupational Therapy in Mental Health, 24(1). · Ekholm, B. et al. (2020). A randomized controlled study of weighted chain blankets for insomnia in psychiatric disorders. Journal of Clinical Sleep Medicine. · Spruit, J.R. and Schulte, P.F.J. (2023). Verzwaringsdekens voor insomnia bij patiënten met psychiatrische aandoeningen. Tijdschrift voor Psychiatrie, 65(4).
