Butterfly Hug

Maxim LipatovPracticing psychologist

Published:July 4, 2026

Updated:July 7, 2026

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        "content": "The Butterfly Hug (also known as the \"Butterfly Hug\" or \"Butterfly Embrace\") is a simple and effective self-help technique derived from EMDR therapy. It helps quickly reduce anxiety, calm down in stressful situations, and restore emotional balance.\n\nThe technique was developed in 1997 by Mexican psychologist Lucina Artigas while working with victims of Hurricane Pauline in Acapulco, Mexico. For this innovation, she received the EMDR International Association (EMDRIA) Creative Innovation Award in 2000. Since then, the technique has been widely adopted globally as a tool for emergency psychological first aid.\n\n## What Is Bilateral Stimulation and Why Does It Work?\n\nAt the core of the Butterfly Hug is bilateral stimulation — the alternating activation of the left and right brain hemispheres. When you tap your shoulders alternately, you trigger a process similar to what happens in the brain during REM sleep (when we dream).\n\nDuring REM sleep, the brain actively processes daily experiences, \"sorts out\" emotions, and reduces emotional intensity. The Butterfly Hug helps activate this natural mechanism while awake, allowing you to gently reduce anxiety and stress.\n\nLearn more about bilateral stimulation and how the method works in our article on [how EMDR works](https://blsnow.io/en/articles/how-emdr-works).\n\n## When to Use the Butterfly Hug\n\nThe Butterfly Hug can be helpful in various situations:\n\n| Situation | How It Helps |\n|--|--|\n| Anxiety and panic attacks | Quickly reduces emotional intensity, helps \"reset\" the nervous system |\n| Stress and emotional tension | Calms you after conflicts, heavy news, or a stressful day |\n| Intrusive thoughts and worry | Helps shift focus and break out of the cycle of rumination |\n| Sleep problems | Can be done before bed for relaxation |\n| Everyday life | Simply as a tool for maintaining emotional balance |\n\n**Important:** The Butterfly Hug is a self-help tool for **mild to moderate stress**. For deep trauma and serious conditions, a [certified EMDR therapist](https://blsnow.io/en/specialists) is necessary. Review the full list of [EMDR contraindications](https://blsnow.io/en/articles/emdr-contraindications) before practicing.\n\n## How to Properly Perform the Butterfly Hug\n\nHere is a step-by-step guide based on the original EMDR protocol:\n\n**Step 1: Find a Comfortable Position**\n\nSit or stand in a quiet place where you won't be disturbed. You may close your eyes or keep them half-closed to focus on your sensations. Take 3–4 deep, slow breaths.\n\n**Step 2: Cross Your Arms Over Your Chest**\n\nPlace your right hand on your left shoulder (below the collarbone) and your left hand on your right shoulder. Your arms are crossed over your chest like a butterfly's wings.\n\n**Important:** Your palms should rest on your shoulders with your fingers pointing upward (toward your neck), not outward toward your arms.\n\n**Step 3: Begin Gentle Tapping**\n\nStart alternately tapping your shoulders softly: first your right hand, then your left, then right again... The pace should be about 1 tap every 1–2 seconds. The movements should be smooth and comfortable, like the fluttering of a butterfly's wings.\n\n**Step 4: Focus on a Pleasant Image or Your Breathing**\n\nWhile tapping, focus on:\n- A **pleasant memory** or a \"safe place\" image — visualize a location where you feel completely safe\n- Your **breathing** — breathe slowly and deeply\n- You can also silently repeat resourceful words like \"Calm,\" \"Safe,\" or \"I can handle this\"\n\n**Step 5: Continue for 1–3 Minutes**\n\nContinue the tapping and observe your sensations. Don't try to evaluate or change what's happening — simply notice changes in your body, emotions, and thoughts.\n\n**Step 6: Pause and Check In**\n\nStop, take a deep breath, and ask yourself: \"How do I feel right now?\" If anxiety or tension persists, you can do another round of tapping.\n\n## The Original Butterfly Hug Protocol: For Professionals\n\nFor psychologists and psychotherapists, there is an extended version — the **Butterfly Hug Protocol**, developed by Shula Brin.\n\nThis protocol includes 7 steps and can be used in both individual and group settings, including with children and pregnant women. The core idea is that the client moves from a negative belief to a positive one, using drawings and bilateral stimulation in the form of the \"Butterfly Hug.\"\n\nIf you are a psychologist and want to master this and other methods, check out our [EMDR training section](https://blsnow.io/en/obuchenie).\n\n## Benefits and Limitations of the Technique\n\n### Benefits\n- **Simple and accessible** — can be done anywhere, no equipment needed\n- **Safe** — no serious contraindications for mild self-help\n- **Quick effect** — helps reduce anxiety within minutes\n- **Versatile** — suitable for both adults and children\n\n### Limitations\n- **Does not replace therapy** — for deep trauma, PTSD, and serious conditions, working with a specialist is necessary\n- **May not be sufficient** for severe panic attacks — these require a comprehensive approach\n\nIf you feel that the exercise doesn't help, or if your condition worsens, reach out to an [EMDR specialist](https://blsnow.io/en/specialists).\n\n## Additional Self-Help Tools\n\nBeyond the Butterfly Hug, our website offers other self-help tools:\n\n- [BLS Ball Stimulator](https://blsnow.io/en/tools/bls-ball) — visual bilateral stimulation\n- [Eye Movement Technique](https://blsnow.io/en/articles/eye-movement-technique) — classic EMDR technique\n- [Breathing Metronome](https://blsnow.io/en/articles/breathing-metronome) — rhythmic breathing for relaxation\n\n## Sources\n\n1. [Artigas L., Jarero I. The butterfly hug (El abrazo de la mariposa). Francine Shapiro Library, 2009.](https://francineshapirolibrary.omeka.net/items/show/1)\n2. [Artigas L., Jarero I. The Butterfly Hug. EMDR Mexico / EMDR Israel, 2000.](https://www.emdria.org/about-emdr-therapy/butterfly-hug/)\n3. [Jarero I., Artigas L. The EMDR therapy butterfly hug method for self-administered bilateral stimulation. Iberoamerican Journal of Psychotraumatology and Dissociation, 2020.](https://www.researchgate.net/publication/346147238)\n4. [Shapiro F. Eye Movement Desensitization and Reprocessing (EMDR) Therapy: Basic Principles, Protocols, and Procedures. 3rd ed. New York: Guilford Press, 2018.](https://www.guilford.com/books/Eye-Movement-Desensitization-and-Reprocessing-EMDR-Therapy/Francine-Shapiro/9781462532766)\n5. [Brin S. Butterfly Protocol. EMDR Israel.](https://www.emdr.org.il/butterfly-protocol)\n6. [World Health Organization. Guidelines for the management of conditions specifically related to stress. Geneva, WHO.](https://www.who.int/publications/i/item/9789241550079)\n7. [EMDR International Association (EMDRIA). EMDR Therapy and Dissociative Disorders.](https://www.emdria.org/)\n8. [National Center for PTSD. U.S. Department of Veterans Affairs. PTSD and Physical Health.](https://www.ptsd.va.gov/)\n9. [NICE Guideline [NG116]. Post-traumatic stress disorder. 2022.](https://www.nice.org.uk/guidance/ng116)\n10. [American Psychological Association. Clinical Practice Guideline for the Treatment of PTSD.](https://www.apa.org/ptsd-guideline)",
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