Try the “butterfly Hug” When You Need to Calm Down

The next time you find yourself stressed from work, parenting, or the stresses of everyday life, try one of the techniques, the butterfly hug . Butterfly hugs work by tapping on both sides of the chest in an alternating rhythm, which is thought to help your nervous system in moments of stress or anxiety, bringing a few moments of calm in an overwhelming world.

What is a butterfly hug?

The butterfly hug was originally developed for a type of therapy called eye movement desensitization reprocessing , or EMDR for short, which is used to help people process painful or traumatic memories. Butterfly hugs work using a technique known as bilateral stimulation, where the stimulus is provided in an alternating rhythm from both sides of the body. Other natural examples of bilateral stimulation include running, where your feet hit the ground in an alternating rhythm; or playing drums while your hands move alternately.

While the evidence for the effectiveness of EMDR is still limited, the embrace of a butterfly is undeniably reassuring. It’s also quick and easy to do, which is important for any technique designed to help in stressful moments.

How to do a butterfly hug

To do the butterfly hug , put your thumbs together, place them on your sternum, place your hands on your chest, fingertips touching your collarbones. Then alternately tap your hands on your chest, imitating the flapping of a butterfly’s wings. Do this for several minutes while taking deep breaths. Find the rhythm and intensity that works best for you.

If you don’t feel comfortable in a butterfly hug, you can also try tapping the outside of your knees in an alternating pattern, as this movement is a little more gentle but provides a similar pattern.