Hugging is one of nature’s best healers and protectors. When you hug someone, your body releases oxytocin and endorphins, chemicals which contribute to a hug’s numerous physical and emotional benefits.
If you’re at a time in your life when you don’t have a human nearby to hug, hugging a pet or animal gives you many of the same benefits. If you don’t have a pet, you could try volunteering at an animal shelter - just know that establishing a bond will take time, effort and patience. Cat cafes seem to be springing up everywhere, and could also be an opportunity to hug an animal.
While research says that hugs of 5 to 10 seconds will give you some benefits, hugs that are 20 seconds or longer provide the most benefit. Hugging someone for 20-30 seconds can feel unnaturally long if you’re not used to it, so gradually increasing the length of a hug might be the way to go. Here’s a look at some of hugging’s many benefits:
Physical:
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Reduces stress - thanks to the release of oxycontin, which increases feelings of calm and ease.
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Improves heart health - oxytocin improves cardiovascular health by lowering blood pressure and reducing inflammation.
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Boosts immunity - your immune system is stimulated by hugging, causing the release and regulation of white blood cells, making you less susceptible to infections.
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Relieves pain: oxytocin and endorphins that are released during hugging have analgesic effects and can reduce pain.
Emotional:
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Increases happiness - dopamine and serotonin are released when hugging. These are mood boosting chemicals that promote feelings of well being and happiness.
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Deepens social bonding - relationships are strengthened through the sense of connection and intimacy that physical contact fosters.
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Reduces anxiety - hugging calms the nervous system.
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Promotes self esteem - self confidence is boosted when you feel physically and emotionally supported.
Additional benefits:
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Improves sleep - oxytocin makes you feel more relaxed and better able to sleep.
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Potentially reduces cravings - some studies say hugging can lessen or even suppress cravings for unhealthy foods and substances.