The 'butterfly hug': the simple technique to overcome anxiety without help from another person
We live in a society of overstimulation and constant social pressure, where permanent stress runs rampant. With a third of the Spanish population suffering the consequences of chronic anxiety, psychologists are seeking new ways to alleviate a real public health problem that, if left unchecked, can spread to other, equally serious, physical health problems.
In this bleak context, psychologists' offices are filling up, although not all citizens will have access to them for various reasons. If you're overcome by uncontrollable anxiety, your breathing becomes labored, preventing you from taking a deep, restorative breath, while your head is filled with negative thoughts, experts recommend using a simple, accessible, and individual gesture to calm that spike of anxiety. Its name? The butterfly hug.
'Butterfly Hug', a simple tool
The butterfly hug technique is very easy and accessible for people who need a tool to rely on at specific moments when they feel a situation is out of their control. This approach could also be used as a prerequisite for developing more sophisticated relaxation techniques in the future.
Experts insist that this simple movement, which we can perform on our own without the help or guidance of another person, is very useful for unlocking destructive feelings, memories, or thoughts that are part of our lives. It is a bilateral stimulation technique, using gentle taps that "awaken" both hemispheres, releasing tension.
Before explaining exactly how to perform this movement, psychologists recommend doing it every day as a preventative measure, with the goal of creating a habit and automating it for use when needed. This technique can be performed sitting, lying down, or even standing. All you need to do is set aside 15 minutes of your time to nourish your mental health in this easy way.
This is how the butterfly hug is practiced according to psychologists
The technique is not particularly difficult and can be performed by anyone, regardless of their physical condition, age, or circumstances. The butterfly hug consists of crossing your arms over your chest so that the tip of your middle finger is below your collarbone. The rest of your fingers should cover the area between the collarbone and the shoulder.
The idea is to place both arms across our chest, with our fingers pointing as far as possible toward our neck and not our arms, trying to interlace both thumbs (this would be the butterfly). The rest of our fingers would draw the butterfly's wings.
Once you've achieved the position, alternately move one hand and then the other, lightly tapping your fingers on your collarbone, a restorative gesture that you'll feel as soon as you try it.
Some tips to make this relaxing technique work
In addition to tapping with your fingertips, the butterfly hug will be truly effective if we work on slow, deep breathing , although it should be natural and fluid, without artificiality. As soon as we have identified in our thoughts the situation that is truly causing us anxiety and discomfort, we begin massaging with our fingers on the collarbone, but not before.
In addition to alternating gentle touches, experts encourage you to visualize a place, real or imaginary, where you feel good and calm, to enhance the experience. When you feel better, you can undo the position and spend a few more minutes relaxing, without immediately rushing to the next task.
The butterfly hug activates the parasympathetic nervous system , responsible for relaxation. With it, we'll be reducing cortisol production (scientifically proven) and working on an exercise that reconnects body and mind for healing.
Fakultas Ilmu Sosial dan Ilmu Politik, Universitas Mulawarman Samarinda, Indonesia . 'Butterfly hug Therapy in enhancing self-acceptance among high school'. Eduvest. Journal of University Studies. Volume 4, number 12. December 2024. Accessed online at https://eduvest.greenvest.co.id/index.php/edv/article/view/50105 on March 19, 2025.
20minutos
