Simple Self-Soothing–What is Butterfly Tapping?

By Natasha Stein, Taproot Therapy Clinical Trainee
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Butterfly tapping, also commonly known as the butterfly hug, is a self-soothing technique that is simple, but evidence based! In 1998, Lucina Artigas developed this technique to help trauma survivors calm their nervous systems. Artigas intended for the technique to work alongside EMDR (Eye Movement Desensitization and Reprocessing) therapy, but it can also be an effective “on-the-go” form of emotional regulation!

The technique consists of wrapping your arms around your chest, as if to hug yourself, and using rhythmic, alternating tapping on your chest to soothe the nervous system. The theory behind the tapping is that by using bi-lateral stimulation (BLS), you are activating the entire brain. The activation helps process and sort thoughts, while regulating emotions. 

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How it works:

1. Find a comfortable and safe place to begin this experience. 
2. Position your arms crossed over your chest, similar to how you would hug yourself. Your hands should rest on your shoulders or upper arms and your palms facing the chest. 
3. Begin to tap or pat gently and alternatively on your upper arms, chest or shoulder. 
4. Breathe in through your nose, and out through your mouth. Breathe mindfully. As you are tapping, take slow deep breaths. 
5. Focus on a positive feeling or memory. Focus your attention on comforting and easing your mind. 
6. Be in the moment. If your mind wanders, gently bring it back to the present moment. Try to guide your focus back to the tapping, the touch of your hands, and the rhythm of your breath.

What this does: 

The technique is meant to combine the soothe of self touch, mindfulness, and intentional breathing to ease anxiety. The rhythmic tapping or patting mimics a steady heartbeat and a comforting hug, which can lead to the release of calming neurochemicals in your brain. 

The butterfly tapping method can be used to manage negative emotions at any time, and in any situation. It can be subtle, or be turned into a mindfulness mediation! 
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References: 
The butterfly hug technique | trauma research UK. Trauma Research UK. (n.d.). https://traumaresearchuk.org/the-butterfly-hug-technique/
Tappana, J. (n.d.). The butterfly hug & EMDR — aspire counseling. Aspire Counseling. https://aspirecounselingmo.com/blog/the-butterfly-hug-resourcing-amp-bilateral-stimulation-in-emdr