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In fact, there is a science behind hugs and why great hugs can be so impactful. During the month of February, in honor of Valentine’s Day, and in light of sharing love with the people we care about most, let’s not forget about how special hugs are for us, by learning how they can benefit both our mental health and whole well-being. Hugs are free, easy to give, and can be one easy way to bring light to one of your darkest days.  

Hugs: A Brain & Body Connection

This universal form of affection and timeless physical gesture shows just how our body and brain are connected. Richard Lubicky, Emotional Therapy Expert, explains, “… warm hugs decrease levels of cortisol, which is known as the stress hormone. High levels of cortisol can be harmful to overall health, so this drop in its production is important.”

Additionally, hundreds of studies have shown that the simple act of a hug also releases oxytocin, a hormone that promotes trust, bonding, and empathy. It is also known as the “love hormone,” since hugging and other forms of affection release it rapidly. Therefore, this act of touch positively impacts our whole well-being by making our body and mind feel good. 

The Benefits of Hugging

Boosts Mood and Self-Esteem

Great hugs can be an easy mood booster! Think of your last great hug. How did you feel immediately after? Warm? Happy? Great? Some people can even say “refreshed,” especially if you were feeling very low at that moment. This is because oxytocin, serotonin, and dopamine are released and are all known to be mood-boosting hormones. Human touch is essential to a happier and fuller life and hugs are a simple way to practice this.

Studies also show hugs have lasting benefits on one’s self-esteem, by increasing self-confidence and internal personal security. This is just one reason why hugging babies and children often is so important. So, when you’re feeling down or notice someone else is feeling this way, remember that a hug can be an easy pick-me-up and could have a lasting impact.

Strengthens Relationships

Regular hugging can help strengthen almost any of the relationships you have in your life, ranging from your romantic connections to friendships to familial relationships. Again, oxytocin is the hormone that helps build trust, allowing a person to build deeper connections. Lubicky shares, “The exchange of energy that takes place during a hug is an investment in the relationship and helps create empathy and understanding.” This builds a more secure and happy relationship, a great benefit from the simple act of hugging. 

Reduces Stress & Anxiety

A huge mental health benefit of a good hug is that it can easily reduce stress and anxiety. A hug can calm your body, quickly making it feel more relaxed, as cortisol decreases and oxytocin rapidly increases. Therefore, a hug helps rid the body of the hormone that makes our minds race uneasily and cause stress while, at the same time, allowing us to feel safer and more comfortable. Along with steady breathing and a tight hug, your whole self can feel more at ease.

Improved Heart Health

Experts share that regular hugging can also have positive effects on cardiovascular health. Good hugs are linked to reducing heart rate and lowering blood pressure, both qualities of a healthy heart. Along with improved heart health, hugging contributes to a healthier immune system, which can be weakened by stress, leaving us more prone to getting sick or infections. However, the release of oxytocin during a good hug can help to fight this stressor.

Hugs Show That You Care

Giving a hug is one of the most common ways to show that you care about someone. You’ve probably heard someone say, “I need a hug.” It’s hard to say no to someone who says this because they’re probably having a bad day.

Professional Family Therapist, Chava Bashary, states, “The action of hugging shows that you are taking the focus off yourself by comforting and validating the other person… you’re being there for them and their emotions, which is the best support one can ask for and no words are equivalent.” When words don’t suffice, consider giving a big, warm hug to show support. Also, as much as the hug shows you care, it allows you to feel that genuine affection in return. 

Reduce Physical Pain 

Does your back hurt? Maybe you have a headache? A hug can help you feel less pain. Experts explain that a hug relieves pain by sending signals to the brain, releasing chemicals that reduce swelling and tension in muscle tissue. Of course, while it isn’t the cure, the physical touch of a hug connects to your brain, resulting in a relaxed feeling all over your body. When you’re not feeling well, are having some uncomfortable stomach pains, or your head is heavy, ask for a hug from someone you trust and can help you feel better, even if it is only for a short period. 

A Reminder That You’re Loved & Lovable 

Sharing a hug, big or small, can be a gentle reminder that you’re loved and absolutely lovable. Being able to give a hug means that you’re open to receiving love, as well. A hug also helps people feel less lonely, due to the release of serotonin and dopamine in the brain. Along with being mood-boosting, these two hormones are also known as the “happiness” hormones, allowing you to feel more pleasure and satisfaction. And most importantly, feel the love! 

They FEEL Good! 

Last, but not least, hugs just feel good! Period. A hug can give so much satisfaction to both people. Plus, hugging and cuddling are so underrated! Long periods of hugging can help someone feel great mentally, emotionally, and physically, resulting in feelings of comfort, calmness, and peace of mind. Also, if your love language is physical touch, then hugging often is important for you to feel love. Even if it isn’t your main love language, remember to hug well and hug often. 

Tips for Giving and Receiving Hugs

Now that the benefits of hugging are more clear as to how they bring value to our lives, let’s try to give hugs more often! World-famous family therapist, Virginia Satir once said, “We need four hugs a day for survival. We need eight hugs a day for maintenance.” Here are a few tips for giving and receiving hugs:

Ask first

Yes, while almost everyone loves hugs, make sure you get the person’s consent first. If not, it can ruin hugs for them (and you) completely.

Use both arms

Use both arms, not one of those one-armed hugs! Squeeze tightly and warmly, but remember not too hard, so as to cause discomfort. 

Hug for at least 20 seconds 

This is probably practiced the least, but giving a 20-second hug allows enough time for the “happy” and “love” hormones to be released, allowing your body and brain to connect surely and smoothly. 

Make eye contact after the hug

Okay, this might feel awkward, but making quick eye contact after a hug establishes more trust, a confirmation that the connection is mutual.

Altogether, hugs are free, easy to give, and can be done anytime, anywhere, so make it a priority to hug someone every day, even if it is yourself. Being sure to ask first, offering a hug to the people you care about is a win-win for each person. Every hug you choose to share can help you live a happier and healthier life.