Nervous System Regulation Through Movement: Using the Butterfly Hug to Find A Moment to Pause
Our nervous system is constantly processing information – from the sights and sounds around us to the thoughts and emotions within us.
Sometimes, the system becomes over-activated: stress, trauma, or overwhelm can leave us feeling anxious, tense, or emotionally flooded. Learning to regulate the nervous system is key to returning to a state of calm, safety, and presence.
One simple, accessible, and effective tool for nervous system regulation is the Butterfly Hug, also called bilateral tapping. It’s a gentle movement practice that can be done anytime, anywhere, to soothe, centre, and restore balance.
What Is Nervous System Regulation?
Nervous system regulation is the ability to manage arousal levels, shift out of stress or hyper-vigilance, and return to a state of calm alertness.
When the nervous system is “regulated”, we experience:
- Greater emotional balance
- Improved focus and clarity
- A sense of safety in the body
- Ease of movement and thought
Movement-based practices like the Butterfly Hug work directly with the body’s nervous system, helping it self-soothe and integrate emotional experiences.
What Is the Butterfly Hug (Bilateral Tapping)?
The Butterfly Hug is a self-soothing movement technique that uses gentle, rhythmic tapping across the chest to calm the nervous system. It’s widely used in EMDR therapy and other trauma-informed approaches because it supports the brain’s natural processing of emotional experiences.
How to Practice the Butterfly Hug
- Cross your arms across your chest, forming a “butterfly” shape.
- Place your hands on your upper arms or shoulders.
- Begin gently tapping alternately: left, right, left, right.
- Move at your own pace – slow and steady is best.
- Breathe naturally, noticing how the tapping and breath interact.
You can practice for a few breaths, a few minutes, or longer – whatever feels supportive for your body and nervous system.
Why the Butterfly Hug Works
The practice works through bilateral stimulation, meaning it engages both sides of the body alternately. This gentle, rhythmic input helps:
- Calm the nervous system: Signals safety to the brain, shifting out of fight, flight, or freeze states
- Integrate emotional experiences: Encourages the brain to process and organise overwhelming emotions
- Enhance body awareness: Focuses attention on sensation, movement, and breath
- Promote self-soothing: Offers a non-verbal way to regulate emotions independently
Because it is gentle, self-led, and fully under your control, the Butterfly Hug supports autonomy while providing nervous system relief.
Who Can Benefit from This Practice?
The Butterfly Hug is accessible to many people, including:
- Those experiencing stress, anxiety, or emotional overwhelm
- Neurodiverse individuals seeking self-regulation tools
- People with PTSD or C-PTSD looking for grounding techniques
- Anyone who wants a simple, portable method for calming their nervous system
It’s particularly useful in moments when sitting quietly or meditating may feel too intense – the gentle movement provides sensory input that grounds and regulates the body.
Tips for Getting the Most Out of the Butterfly Hug
- Move slowly and intentionally; let the rhythm emerge naturally.
- Focus on the sensation of touch and the movement of your hands.
- Breathe along with the tapping – inhale, exhale, in sync with the rhythm.
- Pair with visualization if helpful: imagine each tap sending a wave of calm through your body.
- Practice regularly to build familiarity and ease, so the body learns it’s a reliable regulation tool.
Closing Thoughts
The Butterfly Hug is a simple but powerful way to support nervous system regulation through movement. By combining gentle, bilateral tapping with attention to breath and bodily sensation, it helps the brain and body integrate emotional experiences, release tension, and return to a state of calm.
This practice reminds us that our bodies hold the tools for self-soothing and safety – often more effectively than the mind alone. In moments of overwhelm, a few slow taps can be enough to reconnect, settle, and find your centre.
