Have you ever heard of the butterfly hug? This simple technique promises to relieve anxiety and stress in just five minutes. Based on the principles of EMDR (Eye Movement Desensitization and Reprocessing) therapy, it is gaining more and more followers in search of emotional well-being. It was even mentioned by Prince Harry in the documentary “The Me You Can’t See”.
The butterfly hug consists of a series of gentle, repetitive movements with your hands crossed over your chest, simulating the wings of a butterfly. When carrying out these movements, while the person also focuses on breathing and bodily sensations, a type of reprocessing of the information stored in the brain occurs, helping to improve .
“Although it is a clinical condition that requires specific treatments, such as psychotherapy and medication, the butterfly hug can be a useful tool to complement this care, especially in moments of crisis or temporary stress”, explains Alexander Bez, a psychologist specializing in Anxiety and Anxiety Syndrome. of Panic by the University of California (UCLA).
According to psychology and neuroscience, the butterfly’s embrace activates the parasympathetic nervous system, responsible for the body’s relaxation response. When activated, this system reduces heart rate and levels of cortisol, the stress hormone.
The technique also uses so-called “bilateral stimulation”, which assists in the processing of information in the brain, helping to reorganize distressing thoughts and memories in a less invasive way.
Effectiveness in different scenarios
Studies show that the butterfly hug can be effective not only for dealing with stress, but also in more serious situations, such as trauma and panic attacks. American therapist Francine Shapiro, creator of EMDR, defended the use of the technique as an additional tool in therapy for people dealing with post-traumatic anxiety disorders.
“According to Shapiro and other researchers in the field, bilateral stimulation, such as the butterfly hug, activates both the left and right hemispheres of the brain, promoting a state of balance between emotional arousal and cognitive regulation. Studies also indicate that people who use this technique in trauma processes experience a reduction in symptoms of post-traumatic stress disorder (PTSD), such as flashbacks and hypervigilance”, explains Beatriz Brandão, clinical psychologist.
In addition to its simplicity and speed, the butterfly hug is an accessible practice that can be done at any time and by anyone. There is no need for special equipment or environments and the technique can be applied to both children and adults.
“Professionals recommend this technique in situations of psychological trauma, such as abuse, accidents and losses, or in situations of anxiety and panic, such as panic attacks and anxiety attacks. Furthermore, its use has been expanded to everyday stressful situations, helping in moments of intense tension”, adds Brandão. It is useful, for example, in tests and other stressful situations.
How to do the butterfly hug
- Sit or stand in a comfortable position
- Cross your arms over your chest, with your hands touching your shoulders
- Start lightly tapping your fingers on your arms, alternating sides, as if your hands were the wings of a butterfly.
- Keep moving for a few minutes while breathing deeply and focusing on positive thoughts
Although the butterfly hug is an effective technique, it is important to remember that it does not replace medical treatment or psychological support.
