After a day spent rushing between meetings, emails and screens, sometimes all it takes is a hug to feel the pressure drop. This gesture seems innocuous, almost childish. Yet researchers are beginning to show that a hug doesn’t just lift our spirits: it cuts to the heart of our bodily identity. A team from the Netherlands Institute of Neuroscience combed through more than 200 studies, or nearly 13,000 people, in work published in
Natural Human Behavior. Their objective: to understand the health benefits of hugs and, more broadly, of physical contact. The results hold some surprises which shed light on this famous feeling of being “good about yourself”.
The benefits of cuddling as seen by neuroscience
The data collected shows an overall positive effect of touch: after a tactile interaction, people say they are less anxious, less stressed, with lower cortisol levels, less pain and fewer depressive symptoms. In other words, a hug acts as a real safety signal for the brain, which can lower its guard and relax vigilance.
Another striking point: the duration of contact plays little role. A brief hug seems to produce effects comparable to a long embrace, although 5 to 10 seconds, or even 20 seconds, were often recommended for it to be “effective”. The identity of the person also matters less than we thought: friend, relative or stranger bring similar benefits, except for toddlers. On the other hand, the frequency of contacts is decisive.
What happens to the body during a hug
When you hug someone, the skin sends an avalanche of signals to the nervous system. This triggers the release of endorphins and dopamine, linked to pleasure, but also oxytocin, often called the attachment hormone. The heart rate slows down, blood pressure drops, the body goes into “calming mode”. In practice, we observe:
- A reduction in stress and anxiety;
- Muscle relaxation and a feeling of heat;
- Often improved sleep and mood.
Psychologist Sheldon Cohen has shown that people who receive several hugs a day get sick less often and have milder symptoms when they have a cold. This support for the immune system would be linked to the reduction in chronic stress. Some specialists cite 5 to 10 minutes of daily cuddles, or 8 to 10 cuddles per day, as a simple guideline rather than a medical rule.
Why hugs are good for your self-esteem
In Maslow’s pyramid, the needs for safety and belonging are at the base. An embrace meets precisely these two needs: it says without a word “you matter to me” And “you are safe here“. This proof of social connection combats loneliness, nourishes self-confidence and helps you feel legitimate in your own body, as it is.
Hugging rituals with family, hugs between friends, a hand placed on the shoulder of a willing colleague: each micro-contact weaves this invisible net that makes us feel better about ourselves. Some even choose cuddle therapy or take advantage of International Hug Day, every January 21, to dare to offer or ask for more closeness. The main thing remains that the gesture is intentional and respectful, because it is also this freedom that makes it so soothing.