The Butterfly Hug: A Gentle Grounding Technique for Trauma, Anxiety, and Emotional Regulation
As a licensed mental health counselor in Florida, I’m always looking for simple, science-backed tools to help clients manage anxiety, trauma, and stress between sessions. One of the most effective—and empowering—is the Butterfly Hug. While it may look simple, this gentle self-soothing technique used in EMDR therapy (Eye Movement Desensitization and Reprocessing) is a powerful resource for emotional regulation and nervous system support.
🦋 What Is the Butterfly Hug?
The Butterfly Hug was developed in 1997 by Lucina Artigas, a Mexican psychotherapist, during her work with survivors of Hurricane Pauline in Acapulco. It has since become a widely used method in trauma-informed therapy and EMDR for grounding and bilateral stimulation—a key element in helping the brain process distressing thoughts and emotions (Shapiro, 2017).
💡 How to Do the Butterfly Hug
Cross your arms over your chest, placing your fingertips just below your collarbones—as if giving yourself a hug.
Begin gently tapping each hand on your upper chest in an alternating rhythm—like the wings of a butterfly.
As you tap, focus on:
Your breath (slow and steady),
A calming image (like a peaceful beach or your favorite place in nature),
Or a positive affirmation (e.g., “I am safe,” or “I can handle this.”)
This creates bilateral stimulation, which encourages both hemispheres of the brain to communicate more effectively. According to EMDR research, this can reduce the intensity of emotional distress, promote emotional regulation, and support a sense of safety in the body (Shapiro, 2017; van der Kolk, 2015).
🌿 Why Florida Therapists Recommend the Butterfly Hug
As a Florida trauma therapist, I often introduce the Butterfly Hug to clients who are coping with PTSD, anxiety, panic attacks, or overwhelming stress. This technique is:
Discreet – Use it anywhere: in the car, at work, or during a triggering moment.
Empowering – It reminds you that healing tools live inside you—not just in the therapy room.
Effective – With regular practice, it becomes faster and more reliable in calming your nervous system.
Research continues to support the use of bilateral stimulation in trauma therapy for building self-regulation and resilience (Shapiro, 2017; Artigas & Jarero, 2014).
✨ A Self-Soothing Tool You Can Take Anywhere
Whether you’re managing trauma, generalized anxiety, or just navigating a tough day, the Butterfly Hug offers a moment of grounding and empowerment. It's a wonderful tool to add to your emotional regulation toolkit, especially if you're exploring mindfulness, somatic therapy, or EMDR with a licensed professional.
If you're in Florida and looking to explore more trauma-informed therapy techniques that support nervous system healing, I’d be honored to guide you.
🦋 Because healing doesn’t just happen in session—it happens when you remember you’re not powerless. The way is through.
📚 References
Artigas, L., & Jarero, I. (2014). The Butterfly Hug: A Self-Soothing EMDR Technique. EMDR Institute Resources.
Shapiro, F. (2017). Eye Movement Desensitization and Reprocessing (EMDR) Therapy: Basic Principles, Protocols, and Procedures (3rd ed.). Guilford Press.
van der Kolk, B. A. (2015). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Penguin Books.
