Butterfly Hug (Bilateral Stimulation)

What is Butterfly Hug (Bilateral Stimulation)?

A self-administered bilateral stimulation technique created by Mexican EMDR therapist Lucina Artigas in 1998 during Hurricane Pauline disaster relief. You cross your arms over your chest (fingertips touching just below your collarbones) and alternately tap your hands — left, right, left, right — mimicking butterfly wings. This bilateral stimulation activates both brain hemispheres rhythmically, which helps process emotional distress, reduce hyperactivation in the amygdala, and promote a calm, regulated state. 12 peer-reviewed studies support its effectiveness.

Is there evidence for it?

How do you do Butterfly Hug (Bilateral Stimulation)?

1. 1.Position: Cross your arms over your chest so your right hand rests on your left shoulder area and your left hand rests on your right shoulder area. Your fingertips should touch just below your collarbones. This is the 'butterfly hug' position — your crossed arms resemble butterfly wings
2. 2.Alternate tapping: Begin slowly tapping your hands alternately — left, right, left, right — like butterfly wings gently flapping. Maintain a slow, rhythmic pace (about one tap per second). The tapping doesn't need to be firm — gentle, rhythmic touch is sufficient
3. 3.Add a safe/calm visualization: While tapping, think of a place where you feel safe and calm (a beach, a cozy room, a memory of feeling held). Let the bilateral stimulation reinforce the positive feeling. Continue for 1-2 minutes. Notice what happens in your body — breathing may slow, muscles may relax, emotional intensity may decrease
4. 4.Use during distress: When experiencing emotional overwhelm, anxiety, or trauma activation, begin the butterfly hug immediately. Close your eyes if possible. Tap for 2-5 minutes while focusing on your breathing. The bilateral stimulation appears to help the brain shift from emotional hijacking to more integrated processing. You can do this in public subtly by keeping your arms closer to your body
5. 5.Practice regularly, not just during crises: Use the butterfly hug for 2-3 minutes daily as part of a calming routine — before bed, after waking, or during transitions. Regular practice strengthens the calming neural pathways so they're more accessible during actual distress. It also works as a self-soothing tool for children and can be taught to anyone

How long does it take?

2-5 minutes per use; can be used multiple times daily.

Is it hard to start?

Very easy — no training required, can be done anywhere by anyone including children.

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