EMDR Bilateral Stimulation

Butterfly Hug Technique: Guided Tapping Exercise

Cross your arms over your chest and tap gently, left then right, while you breathe slowly. Move through the steps below at your own pace.

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1. Cross Arms Over Chest

Cross your arms over your chest so your middle fingers rest just below your collarbones on opposite shoulders.

🌿 Note: The Butterfly Hug is a self-soothing EMDR technique developed by Lucina Artigas for trauma and acute panic relief.

How to do the butterfly hug

  1. Cross your arms over your chest so each hand rests just below the opposite collarbone or on your upper arm. You can link your thumbs to make the “butterfly”.
  2. Close your eyes, or let your gaze rest softly on the floor.
  3. Tap slowly and alternately — left, right, left, right — at a steady, heartbeat-like pace for 30 to 60 seconds.
  4. Breathe slowly through your nose and notice thoughts, feelings and sensations without trying to change them, like clouds passing.
  5. Stop, take one deeper breath and notice how you feel. Repeat if it helps.

Why it may help

The butterfly hug was developed by Lucina Artigas in the late 1990s while working with survivors of Hurricane Pauline in Mexico, as a way for people to give themselves the left-right (bilateral) stimulation used in EMDR therapy. It has since been used widely in group crisis work.

Outside therapy, many people use it as a simple self-soothing and grounding practice: slow rhythmic touch and slow breathing can help some people feel more settled. Research on the butterfly hug on its own is still limited, so think of it as a gentle option to try rather than a treatment.

Safety: when to stop or get help

If the exercise brings up distressing memories or strong feelings, stop, open your eyes and ground yourself in the room — for example with the 5-4-3-2-1 grounding exercise. If you are working through trauma, use the butterfly hug with the support of a trained therapist. Using it on your own is not EMDR therapy.

Frequently asked questions

Is the butterfly hug the same as EMDR?

It comes from EMDR, but tapping on your own is not EMDR therapy. EMDR is a structured treatment delivered by trained clinicians.

How long should I do the butterfly hug?

Start with 30 to 60 seconds of tapping, pause, then repeat a few times if it feels helpful.

When can I use it?

Many people use it before sleep, after a stressful conversation, or when they feel overwhelmed and want something quiet and physical to do.

Can children do the butterfly hug?

It has often been taught to children in group settings. A parent, carer or therapist can guide them through it.

Related tools and support

Written by Sudarshana, founder of InnerCalmGuide · Reviewed October 18, 2026 · Editorial policy. Self-help information, not medical advice.

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