2-Minute Reset: Butterfly Hug
I’m so glad you’re here. If you’re like most people, you have a lot on your plate—big goals, demanding schedules, and people counting on you. You push through, you get things done, and you show up for everyone. But let’s be honest—sometimes, that comes at a cost. Stress builds, exhaustion creeps in, and before you know it, you’re running on fumes.
That’s where The 2-Minute Reset comes in.
I’m Terri Allred, trauma-informed coach and leadership expert, and someone who’s passionate about helping people succeed without burning out. Over the years, I’ve worked with countless people who feel stretched too thin, overwhelmed, and stuck in the cycle of stress. What I’ve learned is that transformation doesn’t always require a grand overhaul—it starts with small, intentional pauses.
THE BUTTERFLY HUG
What is it?
This technique combines physical touch with mindful breathing, creating a dual sensation that eases anxiety. The rhythmic tapping or patting mimics a comforting hug, which can trigger the release of calming neurochemicals in your brain.
Additionally, the focused breathing cultivates mindfulness and redirects your attention from anxious thoughts to the present moment. This technique provides a way to self-soothe and create a sense of safety during moments of distress.
The Science
The Butterfly Hug is a self-administered therapeutic technique that combines bilateral stimulation with mindfulness to alleviate stress, anxiety, and emotional distress. Developed in 1998 by EMDR therapists Lucina Artigas and Ignacio Jarero during their work with survivors of Hurricane Pauline in Acapulco, Mexico, this method has since become a standard practice for clinicians addressing trauma-related symptoms.
Scientific Basis of the Butterfly Hug:
Bilateral Stimulation (BLS): The Butterfly Hug involves alternating, rhythmic tapping of the hands on the chest, which provides bilateral sensory input.
Activation of the Parasympathetic Nervous System: The gentle, rhythmic tapping combined with mindful breathing can activate the parasympathetic nervous system, promoting relaxation and reducing the body's stress response.
Enhanced Mindfulness and Grounding: By focusing on the tactile sensation of tapping and synchronizing it with deep, controlled breathing, individuals can anchor themselves in the present moment. This mindfulness aspect aids in diverting attention from distressing thoughts and promotes a sense of safety and calm.
How to do it:
Step 1) Create butterfly wings with your two hands by connecting your thumbs and facing your palms toward your chest.
Step 2) Bring your thumbs to the center of your chest with your fingers resting near your collarbones.
Step 3) Slowly alternate gentle tapping on each side.
Resource: https://traumaresearchuk.org/the-butterfly-hug-technique
Watch the KTTC Midwest Access segment:
https://www.kttc.com/video/2025/04/01/midwest-access-healing-together-two-minute-reset