The butterfly hug is a practice of bilateral stimulation that is applied in EMDR therapy. EMDR stands for “Eye Movement Desensitization and Reprocessing.” EMDR therapy is helpful for people with post-traumatic stress disorder and anxiety.
The EMDR method involves recalling a traumatic memory in a safe environment and using alternating stimulation of the left and right sides of the body. It can include eye movements, tapping on the shoulders, stomping, or snapping fingers next to the ears. This kind of stimulation helps to rewire the brain and ease unpleasant feelings.
Studies show that the butterfly hug helps people feel relaxed, safe, and sleep better. If you need to ease a strong emotion in the moment, you can also use the butterfly hug.
To complete the butterfly hug, place your right hand on your left shoulder and your left hand on your right shoulder. Alternatively, you can place your hands on your chest and cross your thumbs.
Position of the arms when performing the butterfly hug
Take a couple of deep breaths and concentrate on your inhales and exhales. Then start tapping yourself on the right and left sides. Imagine your safe place — maybe it’s your childhood home or an imaginary garden. Observe it in your mind and notice the small details that surround you there. Keep tapping and breathing. You can stop when you feel calmer.
Watch this short video explainer to perform the butterfly hug to ground yourself and settle a difficult emotion: The Butterfly Hug.
If you want to use extra help for your anxiety, try Normotim.
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Science Sources:
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The Official EMDR Therapy Butterfly Hug Method for Self-Administer Bilateral Stimulation Explanation