How fast should I tap?

The ideal rhythm is slow and steady, approximately one tap per second (alternating). Avoid going fast, as high speed can increase activation instead of reducing it. Find a rhythm that feels calming to you.

Can I do it in public without being noticed?

Yes. You can adapt the movement by crossing your arms naturally and tapping subtly with your fingers. You can also alternate gently pressing your knees with your hands if you prefer a less visible movement.

Is it normal to feel intense emotions during the exercise?

Yes, it's possible and normal. Bilateral stimulation can facilitate the emergence of emotions. If the intensity is excessive, stop the exercise, open your eyes, look around, and use a grounding technique like the 5-4-3-2-1. Discuss the experience with your therapist. If the distress doesn't subside within a few minutes, contact your therapist.

Can I do the Butterfly Hug in an online session?

Yes. In fact, it's one of the most commonly used bilateral self-stimulation techniques in online EMDR therapy, since it doesn't depend on external equipment. Your therapist can guide you via video call while you practice.

Can I teach it to someone who isn't in therapy?

The Butterfly Hug can be used as a general emotional regulation technique. However, in the EMDR context it's integrated into a therapeutic plan. If someone close to you has persistent emotional difficulties, the best recommendation is to consult a professional.

EMDR ExercisesPhase 2

Butterfly Hug

Self-administered bilateral stimulation to calm yourself

Sometimes we need a quick tool to find calm. The Butterfly Hug is exactly that: a simple bilateral self-stimulation technique you can use anytime to regulate yourself emotionally.

Exercise~5 minInteractiveAudio

0:005:00

Watercolor illustration of a butterfly formed by arms crossed over the chest, representing the Butterfly Hug technique

3:00

What is the Butterfly Hug?

The Butterfly Hug is a self-administered bilateral stimulation technique created by Lucina Artigas in 1998 while working with survivors of Hurricane Paulina in Mexico. It was subsequently adapted to the EMDR protocol as a Phase 2 resource.

It consists of crossing your arms over your chest, with hands resting on your shoulders or collarbones, and alternating gentle taps from one hand to the other. This bilateral movement activates both brain hemispheres and facilitates emotional regulation.

Unlike other EMDR exercises, the Butterfly Hug can be used autonomously once your therapist has taught it to you, making it an ideal tool to practice between sessions.

How to practice

1
Sit comfortably with your feet flat on the floor. You can close your eyes or keep your gaze lowered.
2
Cross your arms over your chest. Your middle fingertips should rest just below your collarbones. Your thumbs can interlock, forming the "body" of the butterfly.
3
Begin alternating taps: right hand, left hand, right, left. The rhythm should be slow and steady, like the flutter of a butterfly.
4
While tapping, observe what comes: thoughts, images, body sensations, emotions. Don't try to control anything, just notice.
5
If you wish, combine the tapping with your Safe Place: visualize your calm place while maintaining the bilateral rhythm.
6
Continue for 2-5 minutes or until you feel the emotional intensity has decreased.
7
To finish, stop tapping and take three deep breaths. Notice how you feel.

When to use it

The Butterfly Hug is versatile and can be used in multiple contexts:

When you feel anxious or nervous, as an immediate regulation technique. It's discreet and you can do it almost anywhere.
After an EMDR session, if processing continues and you feel residual emotional or physical activation.
Before bedtime, combined with slow breathing, to facilitate nervous system deactivation.
During panic attacks or flashbacks, as a grounding tool. The bilateral movement helps interrupt the activation cycle.
With children and adolescents, adapting the language: "imagine you're a butterfly and your hands are the wings". It's one of the most accessible techniques for children.