Butterfly Hug

TECHNIQUE — Cross your arms over your chest with each hand resting on the opposite side. Slowly alternate gentle taps: left, right, left, right. Breathe naturally and continue for a minute or two. Stop if it feels uncomfortable or activating.

THE SCIENCE — The Butterfly Hug was developed by EMDR therapists Lucina Artigas and Ignacio Jarero after Hurricane Pauline in Mexico in 1997. It uses alternating bilateral stimulation, similar to a component used in EMDR therapy. EMDR has substantial research support, although evidence specifically isolating the Butterfly Hug as a stand-alone technique is more limited. Today it is commonly used as a grounding and self-soothing exercise.