30 Second Hug Benefits: All the Health Benefits

woman in black jacket sitting on green grass field near body of water during daytime

30 Second Hug Benefits

Hugs are one of the most amazing things in the world. They make you feel good, they’re free, and they’re easy to do. Plus, hugging has some pretty incredible health benefits too.

Here are many benefits of hugging that’ll make you want to go out and give everyone a big ol’ hug right now:

What is a 30 second hug?

A 30 second hug is a powerful form of physical contact and connection between two people. It is believed to have numerous physical and mental health benefits, both for the hugger and the one being hugged. A 30 second hug can increase levels of oxytocin (the love hormone), lower levels of cortisol (the stress hormone), reduce blood pressure, and promote feelings of happiness, contentment, and closeness.

In order to maximize the benefits of a 30 second hug, it is important to make sure that your hearts are pressing together, that your touch is firm, and that you are facing opposite directions.

What happens when you hug someone for 30 seconds?

When you hug someone for 30 seconds, the feel-good hormone oxytocin is released, which helps to create a stronger bond and connection between the two people. Oxytocin has been shown to enhance the immune system, reduce stress, balance the nervous system, reduce blood pressure and cortisol levels, increase happiness and lower stress.

Studies show that a family member is 47% more likely to feel close to a family member who often expresses affection than to one who rarely does. A hug for at least six seconds has been found to optimize the flow of mood-boosting chemicals.

What are the different types of hugs?

There are several types of hugs that can be used to express different feelings.

  1. The side hug is a sign of friendship and can be used for a quick hello or goodbye.
  2. The friend hug is a supportive hug that is often used among close friends and family members.
  3. Hugging from behind is often used to show comfort and protection.
  4. Hugging around the waist is often a romantic gesture and a sign of affection.
  5. The bear hug is a tight hug with a squeeze that is often used to show excitement or joy.
  6. The one-sided hug is a hug with one arm around the other person and can be used to show support in a difficult time.
  7. The heart-to-heart hug is an embrace that involves both people standing face-to-face and hugging each other closely.
  8. The seven second hug is a sincere and genuine exchange of love and care.
  9. A run-up hug is an outburst of affection that is usually shared between close friends or family members.
  10. A 20 second hug is a long hug that has been found to reduce stress and anxiety and release oxytocin, known as the “cuddle hormone.”
  11. The Butterfly hug is when you hug yourself.

And what about the 30 second hug?

What are the benefits of 30 second hugs?

1. Helps reduce stress and anxiety

Hugs help to reduce stress and anxiety by releasing oxytocin, sometimes referred to as the “cuddle hormone”. 30 second hugs are particularly effective at reducing stress and anxiety, as oxytocin is released into the bloodstream after 20 seconds of affectionate physical contact. This hormone works by reducing inflammation, improving wound healing, and lessening cravings for drugs, alcohol, and sweets.

It also has the ability to lower heart rate and stress levels. Additionally, hugging a cushion while having a stressful conversation can also lower stress levels, as the hug posture is enough to reduce cortisol levels.

Just like sleeping with a weighted blanket which is said it is like hugging someone all night long. But weighted blankets have many pros and also cons – not like hugging.

2. Boosts happiness and well-being

A 30 second hug boosts happiness and well-being by releasing the feel-good hormone oxytocin into the body, which helps to create a stronger bond and connection between the huggers. Research has shown that hugging can help to reduce negative feelings, support psychological wellbeing, and increase serotonin levels in the brain – a neurotransmitter known as the “feel good” hormone.

four person hands wrap around shoulders while looking at sunset

Oxytocin has also been found to boost the immune system and reduce stress. Furthermore, a 2015 study has demonstrated that people who receive more physical touch from their loved ones experience better mood and psychological wellbeing over time.

3. Increases social connection and empathy

A hug of 30 seconds or more can increase social connection and empathy. When people hug for this amount of time, it strengthens the bond of trust and encourages a feeling of togetherness that can help reduce feelings of loneliness and physical effects of stress.

Studies have shown that touch, including hugging, can reduce anxiety in people with low self-esteem, while also helping to reduce the stress of the person receiving the hug. Therefore, a 30 second hug has the potential to increase social connection and empathy between people.

4. Improves physical health

Hugs can be a powerful way to show support and love, and the physical health benefits of a 30-second hug may be more significant than you think. Research has shown that hugging for just 30 seconds can lower your blood pressure, slow your heart rate and improve your mood. Oxytocin is also believed to strengthen the immune response, lower inflammation, and help wounds heal faster. Additionally, it can help improve psychological resources, like optimism, mastery, and self-esteem. All of these things can help to reduce feelings of loneliness and stress, and ultimately lead to better overall physical health.

5. Boosts the immune system

Studies have found that an increase in oxytocin can help strengthen the immune response by lowering the plasma levels of thyroid hormones and decreasing inflammation, leading to faster wound healing. Additionally, hugging can reduce the amount of cortisol (stress hormone) in our bodies, releasing tension and sending calming messages to the brain, which can improve our overall physical and mental health.

6. Improves self-esteem

Hugging provides a feeling of safety, love and security, which in turn can help to increase self-esteem. Studies have found that those who receive more physical touch from their partners experience better mood and psychological wellbeing over time. Psychological resources such as optimism, mastery and self-esteem can be enhanced by oxytocin released during hugging, making a person feel more loved and happy in life.

Research also suggests that even hugging an inanimate object such as a teddy bear can reduce fears about mortality. In addition, hugging has been found to reduce stress hormones and often lead to a more positive state of mind. Therefore, 30 second hugs can help to improve self-esteem by providing a feeling of security, love and comfort.

7. Improves self-regulation skills

Thirty second hugs have been shown to improve self-regulation skills in children by reducing the negative impacts of conflicts, increasing psychological resources, and calming the arousal branch of the nervous system. This helps the child learn to develop self-regulation skills and build resilience, as well as reducing the negative impact of conflicts.

Spread the Power of Hugs

On National Hugging Day (Friday, January 21st), spread the power of hugs by following these steps:

  1. Hug someone you love for 6 – 20 seconds: Take the time to hug someone you care about and hold it for 6-20 seconds for a real connection.
  2. Call your loves if they are far away: If your loves are far away, take the time to call them and let them know you can’t wait to give them a big hug the next time you see them.
  3. Trade your busy life for a full one: Instead of having a hectic lifestyle, make time for the people you love and show them your appreciation by giving them a hug.
  4. Spread the power of hugs: Share the power of hugs with your family and friends on National Hugging Day. Let them know why hugs are important and how they can help reduce stress, improve connection with others, and spread love.
  5. Embrace the power of hugs: If you’re not a hugger, start by hugging those closest and most familiar to you to get more comfortable with physical contact. You can also be generous with your hugs and share them with people you don’t know.
  6. Research suggests that the length of our hugs matters more than the number of hugs we have. So make sure to give at least a 20-second hugs for maximum benefit.

During the pandemic, it is advised to take certain precautions if you wish to hug someone such as wearing a face mask, hugging outdoors, avoiding touching the other person’s body or clothes, avoiding hugs if someone is coughing or has other symptoms, not talking or coughing while hugging and washing your hands afterwards.


What are the physiological effects of hugging?

Hugging has many physiological effects on the body. When we hug someone, it triggers the release of oxytocin in the pituitary gland, which is often referred to as the “love hormone” and helps us bond with our loved ones.

  1. Oxytocin also helps to reduce stress, as it acts on our limbic systems to make us feel calmer, more relaxed, and less stressed.
  2. Hugging helps to reduce cortisol levels, which can lead to high blood pressure, muscle tissue damage, growth suppression, immune system suppression, and mental health issues.
  3. Hugging helps to increase the levels of serotonin in our bodies which can help us feel safe and secure.

What are the psychological effects of hugging?

Hugs are known to boost psychological health in multiple ways. They release hormones such as dopamine, serotonin, and oxytocin, which can make an individual feel good, reduce feelings of loneliness, and elevate mood.

Hugging can also reduce stress, ease depression, and improve overall mood. Additionally, research has found that hugging can help strengthen relationships, as well as reduce the chance of getting sick and lessen the severity of symptoms if one does get sick. All in all, hugging can help to improve psychological health in a multitude of ways.

How often should you give and receive hugs to benefit from them?

According to family therapist Virginia Satir, we need at least four hugs a day for survival, eight hugs a day for maintenance, and twelve hugs a day for growth. But, the best science suggests that we should have as many hugs as possible if we want to reap the greatest positive effects. Check here what if you do not have anyone to get a hug!

Since our modern social conventions often push people not to touch others who aren’t directly related to them, it’s important to give and receive hugs more regularly. Research has proven that even brief regular hugs with those closest to us can have a significant positive impact on our brains and bodies, helping us to reduce stress, improve communication, and be happier and healthier.

So consider hugging your family, friends, and even yourself more often and see if you don’t start feeling better right away.

What happens if you don’t get hugs?

If you don’t get enough hugs, it can have a major effect on your health, both mentally and physically. Without the release of oxytocin during a hug, your body will be less relaxed and more prone to stress. This can lead to an increase in norepinephrine, a stress hormone, which can raise your blood pressure and weaken your immune system making you more susceptible to getting sick. Additionally, your body will also be missing out on pain relief that can be provided through hugging. On an emotional level, not getting enough hugs can lead to feelings of loneliness, isolation, and depression.

What makes a hug intimate?

The physical act of an embrace is one thing, but it’s the eye contact that takes it to the next level. This type of hug is a powerful expression of connection and can even be therapeutic. When you hug someone, it releases oxytocin from the pituitary gland, often referred to as the “love hormone” because it helps us bond with those we care about. Hugs can also be a form of meditation, allowing us to be present in the moment and let go of any stress or anxiety. More than just physical touch, an intimate hug conveys understanding and love in a nonverbal way, making it a meaningful way to show connection and foster deeper relationships with those we care about.

How Many Hugs A Day Does A Child Need

Researchers suggest that babies should be given several hugs a day. This is largely due to the beneficial effects that hugging has on a child’s development, both physically and emotionally.

Kangaroo care, a method of skin-to-skin contact between a parent and baby, is often recommended for newborns in hospitals. Through this method, babies will receive several hugs a day, as their parents often put them in direct contact with their skin. Research shows that this can have positive effects on the baby’s physical and emotional development, such as providing a sense of comfort and security and helping to regulate their heart rate, breathing, and body temperature.

A family therapist noted that we need four hugs a day for survival, eight hugs a day for maintenance, and twelve hugs a day for growth. While this is an often-cited guideline, there is no specific number of hugs that humans need to function and feel good every day. However, it is clear that hugs are beneficial for a child’s health and development, and should be given as often as possible.

Regular hugs from those closest to a child can have especially positive effects on their brain and body. Not only can hugging reduce stress, it can also help to improve communication, make people happier and healthier, and help children to feel more secure and loved. So, if you have a child in your life, make sure to give them plenty of hugs!

Self hugging vs hugging

Self-hugging has recently been explored for its potential health benefits, as studies suggest it can reduce stress hormones and create a sense of comfort. However, hugging from another person is still viewed as the ideal embrace, and research has found that not only do people perceive longer hugs as more pleasant, but they can also reduce stress and boost health. Ultimately, self-hugging or hugging from another person can both be beneficial, depending on the individual.


By lezt

Lez Taylor, Founder and CEO of Corala Blanket. She tried every sleep system and trick to conquer her insomnia for good.