Daily movement
The Butterfly Hug
A self-soothing bilateral stimulation technique to process distress and promote calm.
A self-soothing bilateral stimulation technique to process distress and promote calm.
Somatic Experiencing (though originated within EMDR, it aligns with SE principles of self-regulation and titration) · Developed by Lucina Artigas and Ignacio Jarero as part of EMDR therapy for survivors of Hurricane Pauline in Acapulco, Mexico. · Acute or chronic distress, anxiety, hyperarousal, or when seeking self-regulation and containment. · Continue for 1-5 minutes, or until a subtle shift in your felt sense of calm or regulation is noticed. It can be repeated throughout the day as needed.
Why it works
The Butterfly Hug engages bilateral stimulation, mimicking the alternating input of eye movements in EMDR or the natural rhythm of walking. This rhythmic, cross-midline activation helps to integrate distressing experiences, reduce sympathetic nervous system overdrive, and enhance parasympathetic nervous system engagement. The self-applied pressure provides proprioceptive input, further contributing to a sense of safety and grounding, allowing the nervous system to process and settle.
How to practice
Positioning: Sit comfortably with your spine erect but relaxed.
Hand Placement: Cross your arms over your chest. Place your right hand on your left deltoid/bicep region and your left hand on your right deltoid/bicep region. Your fingertips should rest near your collarbones.
Initiate Tapping: Begin to gently and alternately tap your hands on your shoulders. The rhythm should be slow and steady, like a gentle butterfly's wings.
Focus: Internally, notice the sensation of each tap. You may close your eyes or keep them softly gazed forward.
Observation: Observe any thoughts, feelings, or body sensations that arise without judgment. Allow them to be present.
Regulation: If distress escalates, you may slow down the tapping, pause, or gently open your eyes and re-orient to your environment. Conversely, if you feel stable, you can continue the tapping.
Positioning: Sit comfortably with your spine erect but relaxed.
Hand Placement: Cross your arms over your chest. Place your right hand on your left deltoid/bicep region and your left hand on your right deltoid/bicep region. Your fingertips should rest near your collarbones.
Initiate Tapping: Begin to gently and alternately tap your hands on your shoulders. The rhythm should be slow and steady, like a gentle butterfly's wings.
Focus: Internally, notice the sensation of each tap. You may close your eyes or keep them softly gazed forward.
Observation: Observe any thoughts, feelings, or body sensations that arise without judgment. Allow them to be present.
Regulation: If distress escalates, you may slow down the tapping, pause, or gently open your eyes and re-orient to your environment. Conversely, if you feel stable, you can continue the tapping.