Adult swaddling involves being wrapped from head to toe while in the fetal position and being gently rocked or rolled around. Read on for potential benefits and a step-by-step guide.
Adult swaddling isn’t quite the same as infant swaddling.
Being swaddled as an adult means you’ll be wrapped from head to toe in mesh cotton sheets while in the fetal position. Then, the swaddler will gently rock or roll you around the swaddling room.
Read on to learn about the benefits to adult swaddling, as well as a step-by-step guide on how to do it.
Many people who’ve tried adult swaddling say the experience helps them feel warm, comforted, and relaxed. Others report that being swaddled:
- helps ease pain, especially postpartum pain and stiffness in the hips, shoulders, and back
- relaxes stiff muscles
- helps improve posture and balance
- reduces stress
- improves sleep
Scientific studies have yet to explore the benefits of adult swaddling, so there’s no research to support this practice. However, the popularity of weighted blankets may help explain why people find swaddling helpful.
A 2020 research review showed there’s limited evidence suggesting they do help ease anxiety for some people. However, more research is needed.
While lying under a heavy blanket isn’t quite the same as being wrapped tightly in swaddling sheets, the inability to move while being swaddled could yield a similar sense of relaxation.
Weighted blankets themselves are considered a type of deep pressure stimulation, a form of therapeutic touch designed to mimic the sensation of a hug or squeeze. A 2020 study showed that deep pressure was perceived as pleasant and calming by participants. It also activated the same neural pathways as social touch, such as a hug or massage.
It’s also worth noting that many people find the fetal position comforting. If you find this position comfortable, you might find it even more comfortable to rock yourself, or have someone rock you, while tied into swaddling blankets in this position.
When trying swaddling at home, you’ll likely have the most success with a thin, stretchy woven blanket — one you can mostly see (and breathe) through. Airflow is important, since the wrappings will cover your head and the session lasts between 20 and 30 minutes.
A stretchy jersey sheet could work. Just keep in mind that you may end up more stressed if you can’t breathe as easily as you’d like.
Your best option may be to purchase loosely woven fabric from a craft store to create your own swaddling blanket. Avoid tulle, which can rip easily, and look for fabric that has some stretch.
Keep in mind that you can’t wrap yourself. If you want to try adult swaddling, have a friend or partner wrap you.
How to give swaddling a try
- Sit cross-legged on the sheet with your hands in your lap. About 10 to 12 inches of cloth should extend past your crossed legs.
- Have your partner raise the sheet behind you to make sure another 10 inches or so of cloth extend above your head.
- Have your partner place a rolled towel or other thick fabric behind your head before tying the first knot. This will make sure your neck is supported during the process.
- Have your partner raise the sheet up behind you, letting it drape over your head.
- Have your partner match one top sheet corner to the alternate bottom sheet corner. The top left corner would be matched with the bottom right corner, for example.
- Tie a knot with the corners. The knot should be tight enough to hold you in position and remain knotted.
- Repeat for the other corners.
- Have your partner pull up the loose fabric under your feet and knot it with the fabric draped over your head to completely cocoon you.
- Have your partner tie any additional loose fabric.
- Have your partner gently roll you onto your back or rock you back and forth. You may want to use a thin, flat cushion for extra support. This rocking is part of the swaddling therapy.
While adult swaddling doesn’t appear to pose any significant health risks, you’ll want to proceed with extra caution to avoid injuring your neck or back.
Swaddling could help ease simple stiffness in your muscles, but if you have any existing injuries, it’s best to wait until they heal completely before you try swaddling.
Since your head will be wrapped, you’ll probably want to skip the swaddle if you have claustrophobia or feel even a little uneasy in tight spaces.
Make sure to stick with very thin or mesh fabric to prevent any breathing difficulties. If you have trouble breathing in general, leave your mouth and nose exposed.
It’s important to talk to your doctor about alternative therapies like swaddling before you give them a try on your own, especially if you have a medical condition or injury.
Scientific evidence has yet to find support for any potential benefits of adult swaddling. However, many people find the tight wrappings relaxing.
Swaddling isn’t for everyone, especially for those who dislike small spaces. But if you love your weighted blanket and want to try a lighter (but also tighter) approach to relaxation, swaddling may help you unwind.
Talk with your doctor about swaddling before you try it on your own, especially if you have a medical condition or injury.
Crystal Raypole has previously worked as a writer and editor for GoodTherapy. Her fields of interest include Asian languages and literature, Japanese translation, cooking, natural sciences, sex positivity, and mental health. In particular, she’s committed to helping decrease stigma around mental health issues.
