The Butterfly Hug – An EMDR Coping Skill for Rapid Stress Relief

Are you searching for a quick and effective way to reduce stress and feel more centered throughout your day? Meet the "Butterfly Hug," a simple yet powerful EMDR coping skill that uses bilateral stimulation to bring about rapid stress relief. The Butterfly Hug is one of my favorite skills I teach clients to regulate their nervous system. Listen to the 5-minute guided meditation of the Butterfly Hug with calming affirmations I created so you can relax anytime you wish.

What is the Butterfly Hug?The "Butterfly Hug" is a technique used in Eye Movement Desensitization and Reprocessing (EMDR) therapy, an evidence-based modality for resolving trauma and reducing stress. This self-soothing exercise involves crossing your arms over your chest, gently tapping each shoulder in a rhythmic, alternating pattern—like the wings of a butterfly. 🦋 It’s designed to calm your nervous system by engaging both sides of the brain, which is known as bilateral stimulation.

How Does the Butterfly Hug Help with Stress Reduction?

Bilateral stimulation, the foundation of the Butterfly Hug, activates the brain's natural healing processes. By rhythmically tapping on your chest or shoulders, you can help:

• Reduce stress and anxiety: The gentle tapping sends calming signals to the brain, which can quickly reduce feelings of overwhelm.
• Enhance emotional regulation: This practice helps balance emotions, making it easier to manage challenging situations.
• Promote rapid stress relief: In just a few moments, you can feel calmer, more grounded, and more in control.

When to Use the Butterfly Hug

The Butterfly Hug is perfect for those moments when stress starts to creep in—whether it’s during a busy workday, before a difficult conversation, or when you’re feeling overwhelmed. This EMDR technique can be done almost anywhere, making it a versatile and handy coping skill.

A Simple Guide to Practicing the Butterfly Hug

1. Find a comfortable position: Sit or stand with your back straight and your feet flat on the ground.
2. Cross your arms over your chest: Place your hands on your chest or shoulders, creating a ‘butterfly’ shape with your hands.
3. Begin the tapping: Gently tap your hands alternately—left, right, left, right—in a slow, rhythmic pattern.
4. Breathe deeply: Inhale slowly through your nose, hold for a moment, and exhale through your mouth with a sigh. Focus on your breath and the sensation of your hands tapping your shoulders. Closing your eyes can deepen this calming experience. 
5. Continue for a few minutes: Keep tapping for a minute or two, or until you feel a sense of calm and relief.
6. Optional: Tap in affirmations or empowering mantras: As you continue tapping, introduce affirmations to ground yourself in the present moment. Some of my favorite affirmations include:
   • "May I be fully present."
   • "May I be well."
   • "May I be safe."
   • "May I be calm."
   • "May I be free from suffering."

Take a Moment for Yourself Today

Ready to give the Butterfly Hug a try? Take just a few minutes on your next break to experience the power of this EMDR coping skill, whether on your own or with a guided meditation on YouTube. It’s a simple, accessible way to bring about stress reduction, nervous system regulation, and emotional balance anytime, anywhere.

Be sure to share this meditation with a friend who could use a little extra peace today! 

Try this to stress less | Butterfly Hug EMDR Skill | Female Voice Meditation (youtube.com)