From Overwhelmed to Calm: The Butterfly Hug

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The Butterfly Hug is a gentle, self-soothing technique where you cross your arms over your chest and tap alternately on your upper arms or shoulders with your fingertips. This simple gesture creates a calming rhythm that helps ground you in the present moment and soothes feelings of stress or anxiety.

Originally developed as a trauma recovery tool, the Butterfly Hug uses bilateral stimulation — meaning it engages both sides of the brain — which can help process difficult emotions and reduce overwhelm. This technique is similar to the tapping used in EMDR therapy and other body-based healing practices.

People often use the Butterfly Hug during times of emotional distress or when they feel triggered. It’s an easy, accessible way to regulate the nervous system, foster a sense of safety, and bring gentle comfort to oneself without needing anyone else’s help.

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