How to do the Butterfly Hug

  1. Sit with your back straight. Close or lower your eyes and start some deep breathing. Notice any emotions or distress that may come up and continue to breathe through it.
  2. Cross your hands and place them on your chest so each middle finger rests right below the opposite collarbone. Fan your fingers, resting them on your chest and your thumbs pointed towards your chin. You can interlock your thumbs so it looks like a butterfly’s body and the hands are its wings.
  3. Now, alternate tapping your hands on your chest, slowly and rhythmically (left, right, left, right, etc.) for at least eight rounds. Don’t forget your deep breathing while you’re fluttering your butterfly wings. Stop and check your level of distress. If your distress has not increased try a couple more sets of eight.
  4. Stop after each set to check your level of distress, continuing if you are starting to feel less distress or more relaxed.

Progressive Muscle Relaxation

  1. Sit with your back straight. Close or lower your eyes and start some deep breathing. Notice any emotions or distress that may come up and continue to breathe through it.
  2. Start by focussing on the toes of your right foot, tense them and hold for about five seconds and then relax for 10 seconds
  3. Move to the next muscle group and repeat the tense and relax process travelling up the right side of your body and then down the left finishing back with your toes on your left foot.