Cuddle cures? Why hugs are good for us
What are your favourite cuddle positions for enjoying a release of oxytocin and happy hormones? Read on for why a good squeeze is essential for health
Text: Livvie B
While social distancing remains in place, many of us have realised just how much we all love a good cuddle, but do the benefits of hugging go beyond cheering us up a little bit? While a seemingly simple act, hugging our friends, partners, family, pet, and even ourself (see below!) provides a multitude of positive health impacts. Here, we explore why are hugs good for you, touch starvation, and why we should be cosying up without breaking any rules as often as possible. Cuddle positions at the ready!
Happy hormone, happy heart
Hugs are known to boost levels of oxytocin (aka the happy hormone) levels. Scientists often refer to oxytocin as the ‘cuddle hormone,’ because its levels rise when we hug, touch, or sit close to someone else. Oxytocin is a naturally occurring happy hormone; when it’s produced, it causes us to feel a surge of positive emotion and is linked to happiness and lower levels of stress.
What’s more, high oxytocin levels are associated with lower blood pressure. Since high blood pressure is a key risk factor for cardiovascular disease, a quick cuddle can not only make our heart feel happy and full, but it can also keep it functioning healthily.
Stress buster
When your body embraces someone in a hug, muscles relax, circulation is increased, and endorphins are released, which all help to release tension held within. A study published in Psychoneuroendocrinology showed that, in a sample of 67 women, those who had positive physical contact from their partners before experiencing stress exhibited significantly lower cortisol and heart rate responses to those who’d gone without prior social interaction.
Stronger immune system
A Carnegie Mellon study that assessed the impact of hugs on our susceptibility to respiratory infections and illness found that participants who received more hugs were less likely — when exposed to a virus that causes the common cold — to exhibit severe symptoms. The gentle pressure placed on the sternum when we give or receive a hug stimulates the thymus gland, which plays a vital role in the body’s immune response and protecting it from autoimmunity.
Feelings of belonging
Regular hugs from partners, family, and friends can also keep us feeling safe, loved, and give us a sense of belonging. Research indicates that it doesn’t even matter who is hugging us — as long as we’re getting a good cuddle, we feel more cared for, which in turn can help to facilitate and improve relationships in all areas of our lives.
How many hugs?
But how many hugs a day should we be getting to stay healthy? Psychotherapist Virginia Satir is often quoted saying, “We need four hugs a day for survival. We need eight hugs a day for maintenance. We need 12 hugs a day for growth.” What’s more, research indicates that hugging your friends for less than 20 seconds isn’t enough to reap the benefits. In order for oxytocin to be released, your cuddles need to be at least 20 seconds, so hang on it there.
You can you do
We know what you’re thinking: what to do if you’re flying solo? It may sound a bit bonkers, but cuddling yourself is a thing and it provides the same health benefits as cuddling another person. According to self-compassion researcher Kristin Neff, PhD, hugging, stroking, and comforting your body boosts feelings of love towards yourself. Here’s how to be happy: start squeezing happy hormones into each day!
