Butterfly Hug (EMDR Therapy Technique)

  1. Cross your arms over your chest, so that the tip of the middle finger from each hand is placed below the collarbone – just like a butterfly over your chest.

  2. Have your hands and fingers as vertical as possible, with the fingers pointing towards the neck, interlock your thumbs to form the butterfly’s body.

  3. Your eyes can be closed, or partially closed. Focus on the tip of your nose.

  4. Move your hands like a butterfly gently flapping its wings, tapping yourself.

  5. Breathe using the “resetting fight or flight” technique.