Regulation / Body Research-backed

Butterfly Hug Guide

Paced self-hug tapping visual. A gentle, self-administered bilateral technique originally developed for children after disaster.

This is a reference tool, not a replacement for EMDR therapy. EMDR must be delivered by a trained clinician. If you are using these tools outside of therapy and become distressed, stop, ground yourself, and contact a mental health professional.
Open in fullscreen

Cross your arms over your chest, place your fingertips on your upper arms, and tap gently left-right in time with the wings.

Clinical sources

  • Artigas, L., Jarero, I., Mauer, M., López Cano, T., & Alcalá, N. (2000). EMDR and traumatic stress after natural disasters: Integrative treatment protocol and the Butterfly Hug. Poster, EMDRIA Conference, Toronto. (Technique originated 1998, Hurricane Pauline; first citable presentation 2000.)
  • Boel, J. (1999). The Butterfly Hug. EMDRIA Newsletter, 4(4), 11–13.

What this is

A guided visual for the butterfly hug: cross your arms over your chest, place your hands on your upper arms or shoulders, and tap gently, left-right-left-right, in rhythm with the visual. It’s a calming, self-administered bilateral technique.

How to do it

  1. Cross your arms over your chest in a soft X.
  2. Place your fingertips on the opposite upper arm or shoulder.
  3. Breathe slowly.
  4. Tap gently, alternating left and right, in time with the visual.
  5. Let your eyes close if that feels right, or keep them soft.

When to use it