About This Practice
The Butterfly Hug is a body-based exercise developed by EMDR therapist Lucy Artigas in 1998 while helping survivors of Hurricane Pauline in Mexico. This exercise is a type of bilateral stimulation meaning it crosses the midline of the body and engages both hemispheres of the brain while also calming the central nervous system. Once you master this exercise, you will be able to use it any time to help your body find a sense of peace in the midst of stress.
Steps
Setting yourself up
Start by finding a comfortable and supportive seat. Take a deep breath and ground yourself in this moment, doing your best to clear your mind of distractions. When you’re ready, cross your arms over your chest bringing your hands to rest on opposite shoulders. If you can, hook your thumbs as if you're making a shadow puppet butterfly. Rest your middle fingers underneath your clavicle with your fingers pointed vertically toward your neck, not out toward your arms.
The butterfly hug
Now, as if your hands were butterfly wings, alternate lifting each hand and placing it back on your chest. Picture this as small tapping motions, keeping your thumbs in place. If your mind wanders to intrusive thoughts, try to let them flow by as if they were clouds and come back to focusing on the practice of alternating the fluttering of your “butterfly wings” (i.e. hands). Do at least eight taps on each side, but feel free to continue this practice for several minutes or as long as you find it helpful.
Checking in
Notice how your body is feeling after doing this exercise. Are there any shifts in your body? Is there anything else you noticed during the exercise?
Practice makes habit
This week, try to use the butterfly hug at least once. You can practice it at any time, regardless of how you are feeling. Consider trying it during a time of stress and notice how you feel afterwards. You might also try it in the morning before starting your day as an act of self care. The more you practice it, the more it will be available to you during a moment of distress.