Table of Contents Show
In a world where stress and anxiety feel like permanent roommates, there’s a simple, free, and super effective solution right at your fingertips—literally. Hugs. Whether it’s a warm hug from a loved one or a snuggle with your pet, hugs do more than just comfort. They can actually improve your mental health.
Welcome to the gentle power of touch.
Why Hugs Matter More Than You Think
Hugging might seem small, but its impact on your well-being is big. Therapeutic touch—like a hug—plays a big role in reducing stress, lowering blood pressure, and even balancing your emotional health. Famous family therapist Virginia Satir once said, “We need four hugs a day for survival, eight for maintenance, and twelve for growth.”1 Her wisdom highlights the emotional and psychological importance of human touch.
When you hug someone, your brain releases oxytocin, often called the “love hormone”.2 This neurochemical boosts feelings of connection, safety, and happiness. At the same time, levels of stress hormones like cortisol drop, and you feel calm and comforted.
The Science Behind the Squeeze
Hugging is more than just a feel-good gesture—it’s backed by science. Studies show physical touch triggers the release of oxytocin and dopamine3, both of which boost mood and reduce feelings of loneliness and anxiety. Hugging also lowers heart rate and blood pressure, two key indicators of stress.
Interestingly, hugging can even support your immune system. Lower stress levels are associated with better immune responses, so regular hugs might just help you get sick less often or bounce back quicker when you do.
But perhaps the most amazing scientific finding? Hugging reduces cortisol,4 the body’s main stress hormone. This hormonal shift promotes emotional resilience and deep peace, making hugs a powerful tool for mental wellness.5
Hugs for Your Health: The Benefits Are Real
Beyond the mood boost, hugging has many tangible benefits. Regular physical affection has been linked to:
- Lower anxiety and depression
- Improved self-esteem, especially for those feeling isolated or insecure
- Reduced pain
- Less risk of heart disease
- Deeper emotional connection in relationships, hugs aren’t just for humans—cuddling with pets also triggers oxytocin release and relaxation. Whether it’s a person or your furry friend, physical touch can be a game-changer.
So, How Many Hugs Do You Really Need?
If you’re wondering what the magic number is, Satir’s recommendation still holds.6 Here’s a quick hug guide for mental well-being:
- 4 hugs a day – Enough to fight off depression
- 8 hugs a day – Good for emotional balance
- 12 hugs a day – Ideal for personal growth and deeper mental wellness
Now that may seem like a lot—but hugs don’t have to be long or dramatic. A quick, genuine hug with a friend, a squeeze from a loved one, or even self-hugs and weighted blankets can simulate the benefits when human contact isn’t available.
Make Hugs a Habit
Adding more hugs to your daily life doesn’t have to be complicated. Start with the people closest to you—hug them when you greet them, when you say goodbye, or take a moment to hug your child or partner during the day. You might be surprised how good you’ll feel after just a few seconds of connection.
In a world that’s often fast-paced and digital, taking the time to reconnect physically can be healing. By simply adding more hugs to your day, you’re not just showing love—you’re nurturing your mental health and emotional resilience.
So go ahead—hug someone today. Your brain (and heart) will thank you.
References
- D. Yarborough, (2024). Aaron Rodgers and the Power of Hugs [Online]. Awakened Hearts. Available at: https://davidyarborough.substack.com/p/aaron-rodgers-and-the-power-of-hugs (Accessed: 1 August 2025). ↩︎
- (2022). Oxytocin: What It Is, Function & Effects [Online]. Available at: https://my.clevelandclinic.org/health/articles/22618-oxytocin (Accessed: 1 August 2025). ↩︎
- Interactions of Oxytocin and Dopamine—Effects on Behavior in Health and Disease [Online]. PMC . Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC11591571/ (Accessed: 1 August 2025). ↩︎
- [Online]. Cloudflare. Available at: https://www.webmd.com/balance/ss/slideshow-health-benefits-cuddling (Accessed: 1 August 2025). ↩︎
- [Online]. Available at: https://artoflivingretreatcenter.org/blog/the-science-of-hugs/ (Accessed: 1 August 2025). ↩︎
- E. Cirino, (2018). Why You Should Get (and Give) More Hugs [Online]. Available at: https://www.healthline.com/health/hugging-benefits (Accessed: 1 August 2025). ↩︎
Author
