Guide: Hold yourself

Some moments hit you from the inside. A remark, a sight, a memory, and a wave rises that is bigger than whatever triggered it. You can step away for a moment, to the bathroom, the car, the kitchen. But then what?

For these minutes there is the butterfly hug. In the app, Hold yourself guides you through the exercise with a calm scene. Here it is to read up on, because all you need for it is your own arms.

Why it works

Two things come together.

The posture itself is calming. Crossed arms on your chest are a hug, even when it comes from yourself. Gentle, even pressure on your chest tells your nervous system: held, not in danger.

The alternating tapping gives it rhythm. Left, right, left, right, slow like wing beats. This alternating, bilateral stimulation comes from trauma therapy: it gives the overwhelming feeling a steady outer rhythm to work against, without you having to push it away. Many people find that the wave passes through faster this way instead of building up.

What it gives you

It helps you hold a strong wave without fighting it and without it spilling over. Two or three minutes are often enough for the feeling to shrink and for you to go back. It also makes a good close after a hard conversation, or a calm piece of the evening.

Here is how

1. Take the posture

Sit or stand comfortably. Cross your arms over your chest so each hand rests below the opposite collarbone, fingertips pointing towards your shoulders. Close your eyes or let your gaze rest softly downward.

2. Start tapping

Lift one hand, then the other, a small distance and let it fall gently onto your chest. No drumming, more of a tap. Slower than you think: about one tap per second.