{"id":11381,"date":"2024-02-29T12:43:23","date_gmt":"2024-02-29T20:43:23","guid":{"rendered":"https:\/\/wellconnected.murad.com\/?p=11381"},"modified":"2025-10-16T08:49:42","modified_gmt":"2025-10-16T15:49:42","slug":"hugs-for-better-health-heres-how-hugging-improves-your-wellbeing","status":"publish","type":"post","link":"https:\/\/wellconnected.murad.com\/hugs-for-better-health-heres-how-hugging-improves-your-wellbeing\/","title":{"rendered":"Hugs for better health? Here’s how hugging can do wonders for your wellbeing"},"content":{"rendered":"\n

There\u2019s nothing like the warm and fuzzy feelings that come when hugging a loved one. Not only does it feel amazing, science says hugging offers many physical and mental health benefits. \u201cThe healing power of touch is critical, and most people underestimate how important it is,\u201d says Murad founder and board-certified dermatologist, Dr. Howard Murad. \u201cI always say \u2018a hug a day keeps the doctor away.\u2019\u201d <\/strong>Keep reading to learn the benefits of hugging, plus expert tips on how to incorporate them into your life for improved wellbeing.  <\/p>\n\n\n\n

The benefits of hugging <\/h2>\n\n\n\n

Feeling stressed? A hug can help with that\u2014and more. Research<\/a> shows that hugging triggers the release of oxytocin, the hormone linked to social bonding, stress reduction and feelings of happiness, says Sanam Hafeez, Psy.D, a NYC neuropsychologist and director of Comprehend the Mind<\/a>. Oxytocin also positively impacts blood pressure regulation. \u201cStudies<\/a> suggest frequent partner hugs are linked to lower blood pressure and heart rate,\u201d she adds. <\/p>\n\n\n\n

Furthermore, Dr. Hafeez says research<\/a> shows that regular physical affection such as hugging also reinforces social bonds and helps strengthen relationships which also contribute significantly to mental health and overall wellbeing.  <\/p>\n\n\n\n

How to reap the benefits of hugging <\/h2>\n\n\n
\n
\n
\n
01<\/div>\n
Aim for 8 hugs a day<\/div>\n

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.<\/span><\/span><\/p>\n<\/div>\n <\/div>\n

\n
02<\/div>\n
Hold hugs for 20 seconds<\/div>\n

To maximize the benefits of hugging, aim for each hug to last at least 20 seconds. \u201cThis duration is associated with an increased release of oxytocin,\u201d Dr. Hafeez says. \u201cLonger hugs allow for a more profound emotional connection and may enhance the positive effects on mood and overall wellbeing.\u201d<\/span><\/span>\u00a0<\/span><\/p>\n<\/div>\n <\/div>\n

\n
03<\/div>\n
Remember quality matters<\/div>\n

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\u2019t focus solely on hitting a specific number of hugs or duration. Instead, prioritize meaningful and genuine connection through physical touch.<\/span><\/span>\u00a0<\/span><\/p>\n<\/div>\n <\/div>\n

\n
04<\/div>\n
Establish hugging rituals<\/div>\n

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 (\u201cEnding the day with a hug can create a sense of security and closeness,\u201d she says.); and offering congratulatory hugs when celebrating achievements and milestones.<\/span><\/span>\u00a0<\/span><\/p>\n<\/div>\n <\/div>\n

\n
05<\/div>\n
Incorporate other forms of touch\u00a0<\/div>\n

Lastly, the healing is in the touch and there are other ways to reap the benefits beyond hugs. \u201cEven if you don\u2019t 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,\u201d Dr. Murad says. \u201cMost people think of these as beauty treatments, but they\u2019re also as important to health as supplements or medicine.\u201d<\/span><\/span>\u00a0<\/span><\/p>\n<\/div>\n <\/div>\n <\/div>\n<\/div>\n\n\n

The views expressed in this article do not necessarily represent the views of Murad, and are for informational purposes only, even if the advice of physicians and medical practitioners are included. This article is not a substitute for professional medical advice, diagnosis or treatment, and should not looked be considered specific medical advice.<\/em>  <\/p>\n\n\n\n

References for this information:<\/strong>
Psychosomatic Medicine, November 2008<\/a><\/em>
Biological Psychology, 2005, volume 69, issue 1, pages 5-21<\/a><\/em>
Journal of Health and Social Behavior, October 2010<\/a><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

There\u2019s nothing like the warm and fuzzy feelings that come when hugging a loved one. Not only does it feel amazing, science says hugging offers many physical and mental health benefits. \u201cThe healing power of touch is critical, and most people underestimate how important it is,\u201d says Murad founder and board-certified dermatologist, Dr. Howard Murad. 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