“Touching yourself” is a common phrase for masturbation, the act of stimulating your own body for sexual pleasure. It’s a normal, natural part of human sexuality and plays an important role in healthy sexual development. Most people do it at some point in their lives, and medical professionals consider it a safe way to explore your body, understand what feels good, and experience sexual release.
What Masturbation Actually Is
Masturbation means touching or stimulating your own genitals (or other sensitive areas of your body) to create sexual pleasure, often to the point of orgasm. There’s no single “right” way to do it. Different people use different techniques, pressure, and rhythms. Some people use their hands, others use vibrators or other devices. It’s an entirely personal experience.
Beyond physical pleasure, masturbation serves a practical purpose: it helps you learn how your body responds to stimulation. Understanding your own preferences makes it easier to communicate with a partner. Women who masturbate, for example, are more likely to have orgasms during partnered sex, likely because they’ve already learned what kind of touch works for them.
What Happens in Your Body
When you masturbate, your body goes through the same arousal and release cycle it would during sex with a partner. Blood flow increases to the genitals, heart rate rises, muscles tense, and eventually (if you reach orgasm) your body releases a flood of feel-good chemicals. These include hormones and neurotransmitters that create feelings of pleasure, relaxation, and emotional warmth. That wave of calm or sleepiness you might feel afterward isn’t imagined. It’s a real physiological response.
One small study found that orgasm temporarily increased the activity of certain immune cells, particularly natural killer cells that fight viruses and tumor cells. The boost was most pronounced within the first 60 minutes and could last up to 24 hours. The research is limited, but it suggests the hormonal surge during arousal and orgasm has effects beyond just feeling good.
Physical and Mental Health Benefits
Masturbation offers several well-documented benefits. It can help with stress relief by lowering tension and promoting relaxation. Many people find it improves their mood and helps them fall asleep more easily, since the hormonal release after orgasm naturally encourages drowsiness. For people who experience menstrual cramps, the pleasure and muscle contractions of orgasm can provide temporary pain relief.
There are no harmful physical side effects. It doesn’t damage your genitals, cause erectile dysfunction, or lead to fertility problems. The only physical concern worth noting is skin irritation from too much friction, which is easily avoided with lubrication or simply a lighter touch.
Common Myths That Aren’t True
Masturbation has carried stigma for centuries, and that stigma produced a long list of false health claims. None of them hold up to scientific scrutiny:
- Hair loss: No connection. Hair loss is driven by genetics and hormones unrelated to masturbation.
- Blindness: A persistent myth with zero scientific basis.
- Erectile dysfunction: Research does not support the idea that masturbation causes or contributes to ED.
- Genital damage: Masturbation won’t harm your genitals when done normally.
For historical context on just how far anti-masturbation sentiment went: Dr. John Harvey Kellogg invented corn flakes in the 1890s partly as a bland food he believed would suppress sexual desire. There was, of course, no scientific evidence behind that idea.
How Much Is Too Much
There’s no specific number of times per week that’s “normal” or “too much.” Frequency varies enormously from person to person, and the number itself isn’t what matters. What matters is whether masturbation is causing problems in your life.
According to the Mayo Clinic, sexual behavior becomes compulsive when it takes up so much time and mental energy that it interferes with your responsibilities, relationships, or well-being. Some signs that the behavior has crossed into problematic territory: you feel unable to control the urge even when you want to, you use it primarily to escape feelings like loneliness or anxiety rather than for pleasure, you continue despite serious consequences to your relationships or work, or you repeatedly feel guilt and distress afterward.
A large study found that about 8% of men and 3% of women felt they were masturbating more than they wanted to and experienced distress about it. Interestingly, most of those people weren’t actually masturbating more frequently than average. The distress often came from personal or cultural beliefs about what’s acceptable rather than from the behavior itself. That said, if it genuinely feels out of control and is disrupting your life, that’s worth addressing with a therapist who specializes in sexual health.
Practical Tips for Comfort and Safety
Wash your hands before and after. If you’re using a toy or device, clean it according to its instructions. Use lubrication if you notice any friction or irritation, especially during longer sessions. Beyond that, there really aren’t many rules. Explore at your own pace, pay attention to what your body responds to, and don’t measure your habits against anyone else’s.