What is the Butterfly Hug?
The Butterfly Hug is an easy relaxation technique that can be used anywhere, at any time. It was originally created to be used with EMDR Therapy, but can be very relaxing on its own. So it is a great self-soothing tool.
How does the Butterfly Hug connect to the brain?
As many people know, the brain is divided into two hemispheres, the left brain and right brain. The left brain controls emotions and creativity. The right brain dominates areas of logic, patterns and control. The butterfly hug is a type of bilateral stimulation because it crosses the mid line of the body. The mid line is the center line of the Central Nervous System. Research has found that when your extremities cross the center line of the body, it activates that other side of the body. This causes both hemispheres to work together simultaneously.*
Why does this technique help PTSD symptoms?
If you struggle with PTSD, you have probably experienced “being triggered”. This involves having an unexpected negative reaction to some type of familiar stimuli that brings back an emotion, agitation, memory or flashback of a past traumatic event. An example of a being triggered would be experiencing fear when you see a blue jacket, if you were mugged by someone in a blue jacket. Logically you may realize that you aren’t in danger, but your body is reacting automatically because of that traumatic event.
One way to manage these triggers is to practice self-soothing skills to relax the body and calm the mind. Our mind and body are connected. We have signals that travel back and forth all the time. Our mind affects our physical responses and the state of our body affects what we think and how we feel. If we become overwhelmed, our body tenses up and our mind responds with panic and negative thinking. On the other hand, if we can relax our body, these signals travel up to the brain which leads to more relaxing thoughts and calmer emotions.
History of the Butterfly Hug
In 1998 EMDR therapists Lucina (Lucy) Artigas and Ignacio Jarero went traveled to Acapulco, Mexico to helps those struggling after Hurricane Pauline. On their first day, they encountered 200 people experiencing trauma related symptoms. Lucy Artigas created and modeled a technique that resembled butterfly wings fluttering. After using this with groups of adults and children, Lucy and Ignacio discovered that people were experiencing relief from their symptoms.*
How to do the Butterfly Hug
First you want to find a comfortable, quiet location and sit up tall with your back straight.
Close or lower your eyes and start with some deep, purposeful breathing. Try breathing from your diaphragm if possible.
Notice any emotions or distress that may come up and just continue to breathe through it.
Cross your hands and place them on your chest so each middle finger rests right below the opposite collarbone. Fan your fingers, resting them on your chest and your thumbs will pointed towards your chin.
You can interlock your thumbs so it looks like a butterfly’s body and the hands are its wings.
Now, you are going to alternate tapping your hands on your chest, slowly and rhythmically (left, right, left, right, etc.) for at least 8 rounds. Don’t forget your deep breathing while you’re fluttering your butterfly wings.
Stop and check your level of distress. If your distress has not increased try a couple more sets of 8. Stop after each set to check your level of distress, continuing if you are starting to feel less distress or more relaxed.
You can also watch this video to see the butterfly hug in action*: https://youtu.be/W9exVaCMwvo
Alternative Method: Another way that I have seen the butterfly hug used was simply by putting your right hand on your left upper arm and your left hand on your right upper arm and tapping your upper arms. Whichever is more comfortable for you is fine.
I hope that you find this strategy helpful. This is a self-soothing tool that can be used to reduce your distress. However, this should not be used as a replacement for therapy.
Interested in PTSD Treatment?
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*Sources:
Augenthaler, Debbie. (2017, January). Toolbox Series 2: Butterfly Hug with Debbie Augenthaler. Retrieved from: https://youtu.be/W9exVaCMwvo
Koopman, Diane. (n.d.) Science Shows How Crossing Your Arms And Legs Can Hugely Change Your Brain. Retrieved from: https://www.lifehack.org/331914/how-crossing-your-arms-and-legs-can-change-your-brain
Terrell LCSW, Dana. (n.d.) Story of the Butterfly Hug. Retrieved from https://www.comprehensivetherapyapproach.com/emdr-articles/butterfly-hug/