Sometimes, a perfectly good day can suddenly feel overwhelming. It can be due to an upcoming presentation at work or a meeting with the senior management. It could be an argument at home or even something routine like daily chores. In moments like these, our emotions can weigh heavy, we can lose focus and the body can feel tense. During such times, comfort and reassurance are two great gifts to get. And a thing that can be both is a hug.
But can a hug truly heal? Yes, something as simple as a hug can make all the difference on an overwhelming day. In most cases, it can help calm both the mind and body. The butterfly hug can especially make a great difference. It is a simple self-soothing method where the arms are crossed over the chest and tapped alternately, creating a calming rhythm that helps the nervous system settle and reduces feelings of anxiety and stress.
The butterfly hug is connected to EMDR (Eye Movement Desensitisation and Reprocessing) therapy, a well-known approach used to help people process difficult emotions and memories. EMDR was developed by Dr Francine Shapiro, while the butterfly hug was created by Lucina Artigas during her work with the survivors of Hurricane Pauline in Acapulco, Mexico, 1997. This hug was developed with an aim to support trauma survivors.
Over time, this technique gained popularity because of how easy and effective it is. It has also been featured in popular culture, including the K-drama ‘It’s Okay to Not Be Okay’, helping more people discover its calming benefits. A simple and accessible butterfly hug shows how small actions can bring comfort during stressful moments.
So, join us as we explore how the butterfly hug can help reduce anxiety.
Anxiety can make the mind feel scattered and restless. One’s thoughts may jump about, making it hard to focus on what is happening in the present moment. Grounding oneself can help by bringing back attention to the here and now. It can allow the mind to feel safe and stable, slowly but surely.
The butterfly hug supports grounding by drawing one’s attention to physical sensations. The gentle alternative taps on the arms create a rhythm that encourages one to focus on the body rather than anxious thoughts.
Further, the butterfly hug helps ease anxious thoughts, anchors the body and interrupts negative thoughts. Becca Odom, a licensed clinical social worker and registered yoga teacher, has spoken about how a butterfly hug can bring a sense of safety and calm during moments of distress. In fact, it can be really helpful as a trauma trigger response.
When one feels anxious, overwhelmed or stressed, it’s natural to seek some kind of an emotional comfort. It is commonly known that during stressful moments, people seek support and warmth. However, one’s near and dear ones are not always around to provide them with emotional comfort. In such scenarios, having a way to comfort oneself can be extremely helpful. The butterfly hug is one of the best self-soothing techniques for anxiety.
The crossed arms and tapping closely resembles the feeling of being held—and this tends to create a sense of safety. This simple movement encourages self-acceptance and offers emotional comfort. It helps one feel calm without relying on external support.
According to a study published in ResearchGate, techniques such as the butterfly hug can support emotional regulation and be a great alternative for medication that usually have side effects.
The butterfly hug helps activate the Parasympathetic Nervous System, which controls rest, relaxation and recovery in people. When feeling anxious, the body often gets stuck in a fight or flight state, making it difficult for people to relax. The butterfly hug technique helps the body achieve a calmer, more balanced state.
According to multi-disciplinary counsellor Catherine Mellor, the butterfly hug works as a grounding exercise that helps calm the nervous system and eases the body’s stress response. The slow tapping sends signals to the brain to relax. As this shift happens, stress reduces and common symptoms of anxiety, such as a racing heart and muscle tension, eases.
Whether anxious or not, doing the butterfly hug regularly can help emotional regulation in many. The gentle tapping creates a feeling of balance between the mind and the body and this makes it easier to process and manage emotions. Over time, this practice starts supporting a calmer response every time a stressful situation occurs.
Licensed clinical social worker Hillary Schoninger explains, “Practicing the butterfly hug will help you connect to the calmer side of your nervous system, known as the parasympathetic system. When we are in this zone, we are more relaxed physically and emotionally. In addition, we are lowering our cortisol, which is the primary stress hormone that we produce.”
Imagine this – you are stepping onto a stage for a performance. Or maybe you are going in for an interview after many years. The heart may race, palms may sweat and unchained thoughts may take over. In such moments, finding something quick and calming can make all the difference. And the butterfly hug can come at your quickest aid.
One of the biggest benefits of the butterfly hug is its simplicity. It does not require special training or tools. It can be practised by anyone quietly, at work, at home, in social situations or during stressful moments, making it an accessible and practical tool for managing anxiety in daily life. Further, it helps improve one’s emotional wellbeing.
While a hug can offer comfort, safety and calm all at once, it is the butterfly hug that has the potential to reduce one’s anxiety in the long run. This technique helps soothe emotions and calms the nervous system during moments of anxiety. Easy to learn and accessible anytime and anywhere, the butterfly hug shows that even a small act of care can make a big difference in managing stress.
The butterfly hug is a technique where the arms are crossed over the chest and gentle taps help calm the mind and body.
Butterfly hug can be helpful for anxiety. In fact, there are several butterfly hug benefits such as bringing back attention to the present moment, reducing stress and supporting relaxation by calming the nervous system.
It can be practised almost anywhere, at home, at work, or during stressful moments, without any special tools.
The butterfly hug can be used by people of all ages as a gentle method to manage stress, anxiety or emotional discomfort.
Hug therapy for anxiety can be used whenever anxiety arises. Regular practice may help build emotional balance and improve calm responses.
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