Hugs are a great connector.  Science says a hug lasting 20 seconds reduces stress, it also decreases pain. Even a 5-10 second hug releases enough oxytocin to make you feel better and it’s also a hormone that relaxes us and lowers anxiety.  Oxytocin also helps the body fight infections, boost your immune system and eases depression. A hug is a form of physical touch, for the person that has that love language. Most people will welcome a hug even if it’s not their primary love language.  It’s always a good idea to ask someone if they’d like a hug, keep appropriate boundaries, especially with introverts.  A hug can be a way to manage your stress effectively and be another tool to use when effectively dealing with stress management. It should not be your only tool; you should be able to self-regulate your emotions.  The ability to manage stress effectively is important for resilience and thriving. 

I think the science on why hugs are so good for us is fascinating.  I have been doing a 10-week event focusing on the 5 foundational behaviors for health.  They are: 1. Food and water (some separate these two and say there are 6, to-ma-to, to-mo-to) 2. Movement 3. Stress Management 4. Connection and 5. Sleep.  All health stems from a good and healthy foundation in these areas. 

Let’s focus on connection and even take a deeper dive to look at hugs.  

“When someone hugs us, the stimulation of c-tactile afferents in our skin sends signals, via the spinal cord, to the brain’s emotion processing networks. This induces a cascade of neurochemical signals, which have proven health benefits.” – UC Berkley Great Good Magazine article by Francis McGlone and Susannah Walker August 8th, 2022.

“Some of the neurochemicals include the hormone oxytocin, which plays an important role in social bonding, slows down heart rate, and reduces stress and anxiety levels. The release of endorphins in the brain's reward pathways supports the immediate feelings of pleasure and well-being derived from a hug or caress.” August 8, 2022

This is the science that proves the benefit of a hug. Most research talks about a 20 second hug.  I have also read hugging for just 10 seconds can increase feel-good hormones like oxytocin, which causes stress chemicals like cortisol to drop and help lower your blood pressure. A study by Dr. Jan Astrom shows giving or getting a hug has positive effects.

Looking for a reason to hug someone? Here are a few:

Hugs are calming
Because hugging can raise your level of oxytocin, a good hug can leave you feeling calmer and less anxious. Stressed out about something? Hug it out.

Hugs are good for your heart
Not only does a hug feel good, but it’s also good for a heart healthy lifestyle. In an experiment at the University of North Carolina, participants who didn’t have any contact with their partners developed a faster heart rate than those who received hugs on a regular basis.  WOW!

Hugs make you happy
Oxytocin isn’t the only hormone released during a hug. Hugs can also release serotonin and dopamine to help lift your mood.  

Hugs can help soothe your fears
A study on fears and self-esteem from November 13th, 2023 and published in Psychological Science journal, shows hugging and touching greatly lower fears of death. In one study, an experimenter approached participants as they walked through a university campus. The experimenter handed the participants questionnaires to fill out; for some of the participants, she accompanied the questionnaire with a light, open-palmed touch on the participant’s shoulder blade that lasted about 1 second.

Interestingly, participants with low self-esteem who received the brief touch reported less death anxiety on the questionnaire than those who had not been touched.

Touch also seemed to act as a buffer against social alienation when participants were reminded of their mortality: Participants with low self-esteem showed no decreased in social connectedness after being reminded of death, but only if they had received a light touch. The research suggests that individuals with low self-esteem may desire, and even seek out, touch when they are confronted with their mortality. The study notes that even if it’s just a stuffed teddy bear, hugging helps soothe a person’s fears.

Well-hugged babies lead to well-adjusted adults
Can’t stop hugging your baby? Don’t worry. Research shows that babies who receive a lot of physical affection will develop better coping mechanisms as they grow up.

There is no downside to hugging
Hugs are awesome.