The 20-Second Hug
A simple moment of connection that can gently shift how we feel
Why 20 Seconds?
When a hug is held for about 20 seconds, the body may begin to release oxytocin—sometimes called the bonding or connection hormone. This natural response can support feelings of safety, trust, and ease. It may also help calm the stress response, soften the breath, and invite the nervous system toward rest and balance.
There’s no need to force anything, just allowing time and presence is enough.
Gentle Benefits You May Notice
A softening of stress or anxious feelings
A deeper sense of emotional connection
Support for overall well-being through stress reduction
Increased awareness of the present moment
A feeling of relaxation that may support rest and sleep
Each experience is unique—simply noticing what arises for you. Try to keep it daily.
How to Practice The 20-Second Hug
Choose someone you trust, always with clear consent. Share an embrace and allow your bodies to become still. Let your breath be natural and unforced. Remain for about 20 seconds, noticing any sense of warmth, grounding, or ease.
There is no “right” way—only what feels supportive in your body.
A Self-Hug Option
If embracing another person isn’t available or feels like too much, you can offer this to yourself. Gently wrap your arms around your body, hold with care, and breathe slowly for 20 seconds. Even
this simple act can send signals of comfort and safety.
Soft Alternatives for Connection
A Handshake as a Mini Hug
Allow the contact to last a few extra seconds.
Add stillness—no rushing.
You may place your other hand lightly over theirs if it feels appropriate.
Breathe and soften your shoulders.
A Phone Call as a Verbal Hug
Share a few moments of intentional presence.
Speak slowly and gently.
Pause together in silence or take a shared breath.
Simple phrases like “I’m here with you” can feel deeply supportive.
Inspired by Nora Aly, Yoga Therapist
YogaTherapyFlorida.com
nora@yogatherapyflorida.com | 386-287-0494