1-3 min
Butterfly Hug
Cross your arms over your chest and tap your shoulders, left then right. Trauma therapists teach it to restore a sense of safety. Press Start and follow the rhythm.
Duration
- 1Cross your arms over your chest, fingertips just below the collarbones
- 2Tap slowly, taking turns: left hand, right hand
- 3Breathe calmly and simply notice what's happening
If memories become too intense, stop. That's okay. 5-4-3-2-1 Grounding
Learn more about how this works
How it works
Alternating touch on the left and right sides of the body is bilateral stimulation. It helps lower tension and restores a felt sense of safety in the body.
Where it comes from
Lucina Artigas introduced the technique in 1998 while working with survivors of Hurricane Pauline in Mexico. Today it is used in EMDR therapy and crisis support, including with children.
When to use it
- When memories or flashbacks surge
- After a nightmare, to settle
- When anxiety keeps you awake
- When you need to feel grounded in your body
Other Techniques
Try other exercises that might help you.
2-Minute Breathing
Simple breathing exercise that calms your nervous system and reduces anxiety in just minutes 2-3 minPhysiological Sigh
Two inhales through the nose, one long exhale — the fastest way to release tension 1-5 min5-4-3-2-1 Grounding
A sensory technique that pulls you out of anxious thoughts by focusing on what's around you right now 3-5 min