Life can be full of wonderful little surprises and hugs. Early this morning, I reluctantly attended a very sweaty cardio weight-lifting class (crazy, I know). I ran into two people I had not seen in years. We were so glad to see one another that we hugged twice before parting ways. Then, when leaving the gym, the instructor (who I barely know) gave me a big bear hug and said, “Excellent job, see you next week.” That has never happened to me in an exercise class. So I was on my way to the car with five unexpected hugs under my belt. I felt incredible from the endorphins swimming around in my body from the class and all those hugs!
The power of hugs is real; there is even science to back it up.
Let us take a moment to consider some real-life scenarios.
Have you had a particularly rough day at the office and could benefit from a hug from your spouse or child when you get home? You may find yourself looking for a hug not because you feel affectionate but because you need support and comfort. Once you receive that loving hug, you immediately feel better. Regardless of the reason, hugs can be an essential source of care and comfort for many of us.
Hugs are a form of embracement or endearment and can often be used to express affection or care toward others. Hugs are not just limited to two people, however. Participating in a hugging exchange with more than one person may be called a group hug. On the other hand, it is not uncommon for people to also hug themselves—especially when they feel sad or lonely.
Hugs do indeed make us feel better. Have you ever given or received a hug and instantly felt better? That feeling is not just in your head. Several health benefits of hugs can positively impact you emotionally and physically.
Let us take a look at a few critical advantages of hugging.
8 Benefits of Hugging
- Improve Relationships. Studies suggest that hugs are a form of nonverbal communication. What we cannot necessarily say through words may often be expressed through touch. Hugs can be friendly and platonic if desired, supporting deeper intimacy.
- Lower Stress. Hugs provide a gateway for social support. Through touch, we may feel a sense of connection to others. When we feel stressed, our bodies may produce elevated cortisol levels, the stress hormone. However, one study found that physical touch in the form of a hug was associated with lower cortisol levels in their participants’ saliva and blood (Sumioka et al., 2013).
- Reduce Heart Rate and Blood Pressure and Increase Oxytocin. Hugs may support a reduction in elevated heart rate levels and high blood pressure. Research suggests that frequent hugging in interpersonal relationships was associated with higher levels of oxytocin, often called the “love hormone.” An increase in oxytocin is thus associated with a decrease in heart rate and blood pressure. People who receive frequent hugs are, therefore, also less likely to be susceptible to cardiovascular disease and related illnesses (Light, Grewen, & Amico, 2005). As we know, oxytocin—the love hormone—rises with physical touch. Not only can elevated levels of oxytocin support heart health, but oxytocin is often associated with feelings of happiness. When your body is chemically producing oxytocin, increasing satisfaction, you may also experience an overall better mood (Field, 2010).
- Boost Immune System. Now more than ever, a boosted immune system is vitally important. According to this study, hugging can boost the immune system and guard against susceptibility to upper respiratory infection and illness. Wow.
- Natural Pain Reliever. Hugs often have the potential to help diminish feelings of sadness, loneliness, and anxiety. While the emotional benefits of pain reduction from hugs are plenty, hugs can also serve as a pain reliever for physical pain. Some research suggests that therapeutic touch as a form of biological treatment showed lower feelings of pain in patients with fibromyalgia (Denison, 2004) and cancer (Tabatabaee et al., 2016).
- Hugs support an increase in serotonin levels. Serotonin, a chemical messenger in the brain, helps mood regulation. Hugs encourage the release of oxytocin and elevate serotonin, making people feel happier and less stressed (Field, 2002).
- Increased mindfulness and meditation. Think about it. Mindfulness meditation encourages us to be fully present in the moment and aware of our thoughts, feelings, and sensations. Similarly, when we hug others, we are often immersed in the moment and fully participate in touch. Connecting our breathing with someone else when embracing helps us take a break from racing thoughts and focus on the other person (Hanh, 2005).
- Improved Sleep Quality. Are you looking for a quick fix to help you sleep better? Look no further; a nighttime hug is precisely what you need. Everything improves with a good night’s sleep. Hugs trigger oxytocin, which increases melatonin production, known as the sleep hormone. Also, by down-regulating cortisol, you fall asleep faster and sleep longer.
Final Thoughts
The average hug lasts about three seconds. The duration of a hug can be significant. Shorter hugs may signify a quick greeting. More prolonged hugs tend to represent more profound emotion, intimacy, and connection between two or more huggers. More prolonged hugs also encourage the release of oxytocin.
The number of daily hugs is relative and has been widely debated. 3 to 5 hugs daily is a great place to reap some fantastic benefits. Participating in hugs is more often beneficial. Consider taking some time today and be intentional with your loved ones through hugs (with consent). Do not forget that hugging a furry pet or yourself counts, too!
Be well + prosper,
Elaine xx
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