Hugs for better health? Here’s how hugging can do wonders for your wellbeing

Some researchers and mental health experts recommend aiming for eight hugs a day. However, Dr. Hafeez notes that this number is not a strict rule but rather a suggestion based on observations of positive outcomes associated with physical touch.

To maximize the benefits of hugging, aim for each hug to last at least 20 seconds. “This duration is associated with an increased release of oxytocin,” Dr. Hafeez says. “Longer hugs allow for a more profound emotional connection and may enhance the positive effects on mood and overall wellbeing.” 

All that said, Dr. Hafeez notes that the most important factors are the quality of the hugs and the emotional connection during the interaction. In other words, don’t focus solely on hitting a specific number of hugs or duration. Instead, prioritize meaningful and genuine connection through physical touch. 

Hugging rituals make it easier to bake hugs into your day-to-day routine. For example, Dr. Hafeez suggests making hugging part of your greeting ritual when meeting up with loved ones; incorporating them into your bedtime routine with your partner, children or pet (“Ending the day with a hug can create a sense of security and closeness,” she says.); and offering congratulatory hugs when celebrating achievements and milestones. 

Lastly, the healing is in the touch and there are other ways to reap the benefits beyond hugs. “Even if you don’t have a friend you can hug daily, you can benefit from the healing power of touch by means of a facial, a massage, a manicure or a hair appointment,” Dr. Murad says. “Most people think of these as beauty treatments, but they’re also as important to health as supplements or medicine.”