Butterfly Hug Technique For Nervous System Regulation

When anxiety, stress, or nervous system dysregulation leave you feeling unsettled, the Butterfly Hug offers a gentle and immediate way to find your way back to calm. This simple technique uses alternating tapping across your chest to soothe your nervous system and create a felt sense of safety and comfort. In this guided session, you'll be walked through each step with care, including soft affirmations to support your emotional well-being. It's a beautiful technique to return to whenever you need a moment of reassurance.

Disclaimer: Please take personal responsibility for your own health and well-being when using this session. It is intended for general relaxation and is not a substitute for professional medical or mental health care. If anything feels too uncomfortable, trust yourself to pause or stop at any time.

Transcript

We're going to try the butterfly hug technique together this is a really gentle tapping technique that helps to soothe your nervous system bringing you a real nice sense of safety and comfort okay so to begin with i'd like to just get yourself comfortable in your chair Or if you're standing up, That's okay too. Just allow your body to relax a little bit. Okay, And first of all, Position our arms. So cross your arms over your chest. So that your right hand is on your left shoulder and your left hand is on your right shoulder. OK, So it's almost like a comforting embrace. If you prefer, You can put your hands on your upper arms and you can also interlink your thumbs as well. OK, Whatever feels most comfortable for you is just perfect. So I'm just going to have my hands here. So find a place that feels nice for you. And you're going to start gently tapping, Alternating your hands like a rhythmic motion, Almost like a butterfly's wings flapping. Okay, So tap lightly. Just feel the sensation of your hands on your body Keep going as you tap, Just take a few deep breaths in and out. In through the nose and hold. Slowly out through the mouth Try and slow your breath down. Focus on calmness, Releasing tension. Keep tapping. Now if it feels comfortable to do so close your eyes. Just take a moment to tune into any feelings or sensations in your body. What are you noticing in your body? Keep your eyes closed if you want to as you tap. Just allowing any emotions to come up without judgment. It's okay to feel whatever comes up. We're going to add in some gentle affirmations now. Out loud or in your mind, I am safe. I embrace this moment of peace. I release what no longer serves me. I choose to calm my mind and body. Say whatever feels comforting here. Anything that feels good for you. Those positive affirmations. Keep focusing on the rhythm of the breath. Butterfly wings. Flapping gently tapping. Allow yourself to feel supported in this moment. By yourself. I am safe. I am grounded. And calming my mind and body. These gentle butterfly taps. So you might want to slow them down a little bit. Whatever feels nice for you is just perfect. When you're ready just stop tapping just keep your arms where they are but keep them nice and still Just acknowledging any shifts in your emotional state. Know that it's perfectly okay to feel whatever you feel. When you're ready just gently uncross your arms return to a nice comfortable position Reminding yourself that you can return to this technique whenever you need a moment of calm or reassurance. OK, Thank you for joining me with this lovely butterfly hug tapping technique.

Reviews

Thank you, to be able to tap with your guidance and affirmations was really helpful, doing this practice whilst accompanied with your video was extra helpful.
Namaste 🙏 ✨️

A simple but very powerful practice. I felt a huge release of emotion.