How Hugs Heal — Have You Had A Hug Today?

Learn how to increase the number of hugs and touch you get each day.
Dr. Joseph Mercola,
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From the time you were born until the day you die, touch is an important part of your emotional and physical health. The late Virginia Satir, psychotherapist and generally acknowledged as a pioneer in family therapy,1 spoke about the importance of touch and hugs as it relates to a person’s emotional health, saying:2

“We need 4 hugs a day for survival. We need 8 hugs a day for maintenance. We need 12 hugs a day for growth.”

This may represent the minimum and optimum thresholds to generate sufficient oxytocin, a hormone released by your pituitary gland in response to physical touch. The simple act of hugging may not only increase your bond with others but may also boost your physical and emotional health.

Health Benefits Of Oxytocin

The basis for several of the benefits psychologists associate with hugging is the result of the release of oxytocin. Also called the “love hormone” or “cuddle hormone,” it is released from your pituitary gland, triggering a flood of emotions depending upon the environment in which you associate the hormone.3

While oxytocin appears to be related to the bond a mother feels with her infant, those interactions also increase the amount of oxytocin secreted by the infant.4 The bonding experience of oxytocin is not limited to infancy, but also translates into adulthood, triggering feelings of trust and support between people who hug.

The release of oxytocin with hugging triggers feelings of compassion for the other person, a necessary form of connection and support during times of psychological stress or grief. Feelings of intimacy and closeness give you an optimistic sense of where you fit socially and a positive sense of well-being.5

Relationship Between Hugs And Cortisol

The release of oxytocin reduces your levels of stress hormone, or cortisol. This reduction in stress, combined with a sense of emotional support, appears to support your immune system and make you less susceptible to the common cold.6

The pressure of a hug may stimulate your thymus gland, responsible for the regulation and balance of your white blood cells,7 another way in which hugging may support your immune system. This reduction in cortisol and perceived stress may also help you stay calm during a stressful event, such as a presentation at work or a medical test. The reduction in stress also lowers your heart rate8 and blood pressure,9 which may reduce your potential risk for heart disease.

Hug Evolution — Mindful Hugging

Yogi masters recognize the health benefits associated with physical touch, specifically with hugging.10 The late Zen Master Thich Nhat Hanh, who made hugging meditation famous, was a global leader whose key teaching is that through mindfulness, people can learn to live in the present moment.11 He believed that a good hug may have life-changing effects on the individual. He wrote about his pursuit of hugging meditation:12

“When we hug, our hearts connect and we know that we are not separate beings. Hugging with mindfulness and concentration can bring reconciliation, healing, understanding and much happiness.”

Hugging meditation can be practiced with your mother, father, sibling, spouse or even a tree, according to Hanh. The practice begins with the recognition of each other’s presence and then an embrace that encompasses three deep breaths. The first breath is designed to help you acknowledge your presence in the present moment.

With the second breath, you become aware of the presence of the other, and with your third breath, you celebrate with gratitude your presence with the other person. Hanh believed that hugging in such a way brings reality into the present moment, and possibly reconciliation. At the same time, this practice releases many health benefits.

Fun Facts About Hugging

• Hugs are healthy for your emotional and physical well-being. Even a 10-second hug may give you most of the benefits, including reduced fatigue, improved heart health and reduced depression.

• Cuddling, a longer form of hugging, with your partner, releases more dopamine and may increase your sexual desire.13 Hugging may also reduce fear of and worry about mortality. One study found that even hugging an inanimate object, like a teddy bear, may reduce these fears.14

• The release of oxytocin from hugging may also help reduce social anxiety.15 Getting a hug right before going to a party where you don’t know anyone may help you feel more confident and social. Researchers found marriages where couples hugged frequently lasted longer than those where they rarely hugged.16

• A national holiday on January 21 was founded in 1986 to encourage hugging.17 It has been recognized by the U.S. Copyright Office but is not a public holiday. The purpose is to help people show more emotion in public in a country where this type of display is not common.

• Founder Rev. Kevin Zaborney from Michigan encourages people to hug in public and post to social media every January 21 with #NationalHuggingDay. The person who is giving the hug gets as much benefit as the person being hugged, although you may experience greater benefit from hugging someone you trust.

5 Ways To Get Your Hug On

It may be difficult to get hugs each day living in a country where physical touch is not encouraged, or if you live alone. If you put your mind to the task, there may be ways to get healthy touch. These suggestions may feel like they are out of your comfort zone, but you won’t enjoy the results unless you take the first step:

  • Teddy bear — While not as satisfying as hugging another person, hugging an inanimate object may help reduce fear and anxiety.
  • Greetings — While it may feel strange at first, make it a habit to greet your friends with a hug. Ask before you hug. This may be more difficult between two men. However, unless you step out of your comfort zone and ask, you won’t find friends who are looking for the same nonsexual touch contact.
  • Therapeutic touch — Chiropractors, massage therapists and reiki masters all must touch you to practice their craft, and most understand the health benefits associated with touch. You’ll likely not get a massage daily, but it may be something you can work into your monthly schedule.
  • Give one — You may not get one unless you give one. If you usually do not hug your children, siblings, parents or friends, then it may be up to you to take the first step and initiate a hug.
  • Be mindful — Some people don’t want to hug fearing cold viruses. Others don’t want to hug or may be afraid of how another person may interpret the hug. Be mindful of how the other person feels and seek out others who may also want a hug that day. Remind yourself as you meet people, others do need hugs each day. As you look for opportunities, more will appear.

Sources and References

This article was brought to you by Dr. Mercola, a New York Times bestselling author. For more helpful articles, please visit Mercola.com.

Find holistic Massage Therapy in the Spirit of Change online Alternative Health Directory.

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