There is a simple yet powerful technique to ease stress and restore balance in both body and mind – the Butterfly Hug. When life becomes overwhelming, and your nerves are on edge, this method can be your go-to solution. By interlocking your thumbs and placing your hands on your sternum, you initiate a calming practice known as Bilateral Stimulation.
Imagine a butterfly gently flapping its wings – mimic this soothing motion by tapping both sides of your chest alternately. Engage in this rhythmic tapping for a minimum of 6-8 times. You can enhance the experience by closing your eyes, focusing on your breath, or immersing yourself in the gentle tapping sensation. In just a few moments, you’ll feel the tension begin to melt away, bringing a sense of calm to even the most overwhelming situations.
Click through the images below for the steps to the Butterfly Hug technique:
If the butterfly motion doesn’t resonate with you, explore alternative options:
- Place your right hand on top of your left upper arm and vice versa, tapping gently
- Tap the outside of your knees for a similar calming effect
For additional guidance and script suggestions while practicing the Butterfly Hug, refer to the EMDR Foundation‘s toolkit: Butterfly Hug Script.
Watch and follow along with a demonstration for a variation of the Butterfly Hug:
Take a moment to prioritize your well-being and embrace the simplicity of this technique for a calmer, more centered you.