How to do the Butterfly Hug

1. First you want to find a comfortable, quiet location and sit up tall with your back straight.

2. Close or lower your eyes and start with some deep, purposeful breathing. Try breathing from your diaphragm if possible.

3. Notice any emotions or distress that may come up and just continue to breathe through it.

4. 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 will pointed towards your chin.

5. You can interlock your thumbs so it looks like a butterfly’s body and the hands are its wings.

6. Now, you are going to lift your fingers and set them back down, or you can alternate tapping your hands on your chest, slowly and rhythmically (left, right, left, right, etc.) for at least 8 rounds. Don’t forget your deep breathing while you’re fluttering your butterfly wings.

7. Stop and check your level of distress. If your distress has not increased try a couple more sets of 8. Stop after each set to check your level of distress, continuing if you are starting to feel less distress or more relaxed.

   https://www.counselingconnectionsnm.com/blog/try-the-butterfly-hug-to-help-with-ptsd-symptoms