A 20-second hug is more than just a warm embrace-it has powerful physical, emotional, and mental benefits. Science shows that holding a hug for at least 20 seconds releases key hormones that promote well-being and, of course, strengthen relationships!
The Science Behind a 20-Second Hug
When you hug someone for 20 seconds or longer, your body releases oxytocin, often called the "love hormone" or "bonding hormone." Oxytocin helps to lower stress levels by reducing cortisol (the stress hormone) and enhances feelings of trust, love, and security and strengthens social bonds and deepens relationships.
Hugging calms down the nervous system by activating the parasympathetic nervous system, which lowers cortisol and helps the body relax.
Research shows that regular hugs can lower blood pressure and reduce the risk of heart disease!
Oxytocin release during a long hug promotes feelings of love, security, and emotional warmth and increases serotonin and dopamine, improving mood and reducing symptoms of depression.
A 20-second hug requires slowing down and being present, which can create a sense of calm and connection and studies suggest that people who receive more hugs have stronger immune responses, making them more resilient to illness.
Need more convincing? Hugging before bed can increase melatonin production, leading to deeper, more restful sleep.How to Incorporate More 20-Second Hugs into your daily life by hugging a loved one or pet in the morning:
- Take deep breaths and truly feel the embrace.
- Give yourself a hug!
- Self-hugging can provide comfort and boost oxytocin levels.
- Remember-self love is as important as loving others, if not moreso.
Incorporate hugs into wellness sessions, ideal for holistic wellness practices, energy healing, and meditation. Just remember to always ask if the person you want to hug is open to it and let all that love in!
More about National Heart Month at: Health Canada and the HeartMath Institute.
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