What Is the Butterfly Hug Technique, and Why Is It Helpful?

The Butterfly Hug is a gentle, self-soothing technique often used in trauma therapy and EMDR (Eye Movement Desensitization and Reprocessing). It was originated and developed by Lucina Artigas during her work with survivors of Hurricane Pauline in Acapulco, Mexico in 1997. It may look simple, but it’s a powerful tool for grounding, calming the nervous system, and helping the brain process difficult emotions or memories.

Here’s how it works: You cross your arms over your chest, so that the tips of your fingers rest just below your collarbones — like you’re giving yourself a hug. Then, you begin to alternate tapping each hand slowly and rhythmically on your upper chest, like the fluttering of butterfly wings. As you do this, you can focus on your breath, a calming image, or a positive affirmation.

Why is it helpful? The bilateral stimulation created by the tapping helps both sides of the brain communicate, which can reduce distress, promote emotional regulation, and enhance your sense of safety in the moment. It’s especially useful for moments of anxiety, stress, or emotional overwhelm — both in and out of the therapy room. The more you do the technique you’ll find it works a bit quicker and better at calming your nervous system and promoting emotional regulation.

The Butterfly Hug is easy to learn, discreet, and can be used anytime you need a calming reset. Whether you’re working through trauma, managing anxiety, or just needing a moment to ground yourself, this technique can be a gentle reminder that you have the tools to support yourself right within your own body - they are empowering because they help you feel more capable and self-sufficient.

Want to learn more grounding tools? I’d be honored to guide you.