Buzz
When stress arises—whether from work, parenting, or life’s daily pressures—consider using the butterfly hug. By tapping both sides of your chest in a rhythmic pattern, it is believed to support your nervous system, offering a few minutes of peace amidst the chaos.
What exactly is a butterfly hug?
Originally created for a therapeutic method called Eye Movement Desensitization and Reprocessing (EMDR), the butterfly hug is designed to assist in processing distressing memories. This technique uses bilateral stimulation, alternating rhythmic taps on both sides of the body. Similar examples of bilateral stimulation include running, where your feet strike the ground alternately, or drumming, where your hands follow an alternating rhythm.
While research on the effectiveness of EMDR is still growing, the butterfly hug is undeniably calming. It’s simple, fast, and accessible—perfect for times when you need quick relief during stressful moments.
Steps to perform a butterfly hug
To perform the butterfly hug, cross your thumbs and place them on your sternum. Rest your hands against your chest, with your fingers gently touching your collarbones. Then, alternate tapping your chest with your hands in a rhythmic pattern, mimicking the motion of a butterfly’s wings. Continue this for a few minutes, taking slow, deep breaths, and adjust the rhythm and pressure to what feels most comfortable for you.
If you're in a setting where the butterfly hug isn’t practical, try tapping the outsides of your knees in an alternating pattern. This more discreet motion provides a similar rhythmic effect.
