Unlock the Power of Hugs

We all have that one friend or family member who's known for giving long, warm hugs—the kind that last a little longer than most. While it might seem like just a quirk, there's actually some science backing up their embrace. According to Burnout: The Secret to Unlocking the Stress Cycle by the Nagatsuki sisters, a 20-second hug can be a powerful tool for combating stress and resetting your body’s natural balance.

When we face stress, our bodies often go into fight, flight, or freeze mode—a natural response designed to protect us from danger. But in our modern lives, these stressors are less about physical threats and more about work deadlines, social pressures, or personal challenges. And while the stress triggers have evolved, our physiological responses haven’t quite caught up. That’s where the long hug comes in.

What Happens During a 20-Second Hug?

When you engage in a 20-second or longer hug, several positive changes occur in your body:

  1. Hormonal Shifts: Your body starts to release oxytocin, often referred to as the "love hormone." This chemical not only promotes feelings of bonding and connection but also helps reduce cortisol levels, which are associated with stress.

  2. Lowered Blood Pressure: As you relax into the embrace, your blood pressure begins to drop, which is a sign that your body is moving out of the high-alert state that stress often triggers.

  3. Slowed Heart Rate: Alongside the drop in blood pressure, your heart rate slows down, signaling to your body that it’s safe to exit the fight-or-flight mode.

How to Use This Strategy

If you’re feeling overwhelmed or caught in a stress cycle, consider leaning into a hug. It doesn’t have to be forced or awkward—just a genuine, comforting embrace. If this feels accessible and safe for you, it can be a simple yet effective way to help your body return to a more grounded state.

So the next time you find yourself on the receiving end of a long hug, don’t rush it. Embrace the moment—literally—and let it be a tool for resetting your stress response. Your body and mind will thank you for it.