5 keys to the butterfly hug to calm anxiety

There are days like this, those when everything overcomes you and anxiety tightens a knot in your chest. If you have been feeling this way for a while, we suggest you try a simple technique that reduces these physiological symptoms. The butterfly hug is a resource based on bilateral stimulation that offers well-being almost immediately.

This hug is based on the EMDR therapeutic model aimed at treating post-traumatic stress or intense anguish. If you also accompany it with a positive visualization exercise, body tension is relieved more quickly and effectively.

The practice was developed in 1997, following Hurricane Paulina, which devastated southern Mexico. Thanks to this resource, many survivors handled that harsh emotional impact a little better. We give you all the keys in the following article.

Keys to the butterfly hug to enhance your well-being

The butterfly hug seeks to simulate the movements of this insect on your chest, to generate stimulation of both cerebral hemispheres.. The objective is that, through a series of taps (tapping) a state of neurological relaxation occurs. Now, this simple explanation may raise some doubts about its effectiveness, however, one aspect is worth noting.

The technique is integrated into EMDR therapy, in which, in one of its phases, bilateral stimulation is applied. Due to it, an emotional desensitization occurs little by little.

A paper in Frontiers in Psychology highlights the usefulness of this approach for treating patients with post-traumatic stress. Next, we suggest you delve deeper into the topic.

1. Who developed the technique?

The butterfly hug was developed by psychologists and EMDR therapists, Lucina Artigas and Ignacio Jarero in 1997. They applied the method with survivors of tropical cyclone Paulina in southern Mexico and later published this assistance protocol in the Journal of EMDR Practice and Research, which was very effective, especially with children.

From that moment on, this hug became popular inside and outside therapeutic environments.

2. How to apply this hug?

You will be interested to know that this tool is very simple to execute. It can be part of your first aid kit, when you feel that anguish is blocking you and anxiety barely allows you to breathe or think clearly. Take note of each step to carry it out effectively:

Place yourself in a calm setting. You can perform this technique standing or sitting. Make yourself comfortable and cross your arms over your chest. Your fingertips should be below your collarbone. Your hands and fingers should point toward your neck. .Now, interlace your thumbs to form the body of the butterfly. The extension of your fingers will represent the wings of the insect. Tap your chest 5 times (tapping) alternating the right and left hands. Do these movements for about 30 seconds, rest a little and start again. Breathe deeply and let the emotions harmonize little by little. Accept the thoughts and emotions that arise, without judging them. Allow them to pass.

You can do the butterfly hug exercise while visualizing something pleasant; The duration ranges from 5 to 10 minutes.

3. Why is it an effective method?

The butterfly technique, to reduce anxiety, is based on “positive alternating bilateral stimulation.” As we noted, it is a strategy specific to EMDR therapy and science has been studying its benefits for some time. Specifically, this type of stimulation produces a series of notable benefits, as described in an article in the magazine PloS One. These are:

It promotes emotional regulation. Bilateral stimulation evokes the memory of pleasant events. It induces relaxation and experiences feelings of comfort and calm.

4. Is it useful for more than anxiety?

This technique has become popular in recent times, thanks to social networks such as TikTok. It is common to see many young people carry out this hug on the chest that simulates the flapping of a butterfly’s wings. Generally, it is always applied to regulate anxiety. However, you will be interested to know that it has areas where it can produce benefits, these are the following:

Sleeping problems: In case you suffer from insomnia or worries prevent you from enjoying a good rest, carry out this simple exercise.Panic attack: In those moments when you have trouble breathing, you experience feelings of unreality and you have the feeling that something bad could happen to you, practice this hug.Coping with very stressful situations: job interviews, a doctor’s appointment, a public exhibition, taking an exam… Life is full of complicated situations and this resource is useful to deal with them better.Emotional first aid: Now that you know the butterfly hug, don’t hesitate to show it to others when they’re going through a bad time. Sometimes, upon receiving bad news or witnessing something traumatic, many people collapse. Guide them in this process and you will see how they feel better.

The butterfly technique to relieve distress is usually used, mainly, in emergency and disaster situations. Thanks to it, survivors experience greater physiological calm to process what happened.

5. It allows you to process your emotions

When you carry out this technique, the first thing you will experience is a feeling of self-protection and relief. Although such an exercise will not solve the root of your problems, it is a great start, because you achieve a space of physical and emotional calm, from which to start working on yourself.

Dialogues in Clinical Neuroscience shared an article indicating that about 33.7% of the population is affected by an anxiety disorder throughout their life. Always having this technique on hand serves as an emotional lifesaver, at a given moment, so that anguish does not escalate excessively. Thus, you better regulate physiological hyperactivation and better assimilate what happens to you.

Hug you, to relax

Life can be very chaotic, uncertain and even threatening. It is true that you never know what can await you at any given moment. But to face any adversity, nothing better than having some simple resources in psychological matters. Something as simple as placing and simulating the movements of a butterfly with your hands on your chest is beneficial.

Those alternating taps, first on one side and then on the other, are good for your brain; They stimulate and relieve you at the same time, they generate positive emotions. Therefore, do not hesitate to resort to this advice when you need it. However, Do not forget that this is an auxiliary tool that does not replace therapy. If you have a problem that is difficult for you to address, do not hesitate to ask for professional help.

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