The Butterfly Hug
By Ruth Field
I’ve often wondered why I run. It’s not for weight loss (this perimenopausal tyre is here to stay), nor is it to get fitter, as I’ve done it for nearly thirty years now and have no desire to run further or faster or to improve my technique in any way. If anything, I run a bit more slowly as the years go by. I never change my route either: two or three laps of the woods and I’m done.
I’ve always known that running stimulates the release of endorphins, serotonin and oxytocin, and often waxed lyrical about the benefits of these happy hormones, especially during my twenties and thirties when I was reaping the benefits of their release, but I can’t say I’ve had a ‘runner’s high,’ or anything approaching one for many years now. And yet, I keep going, keep putting one foot in front of the other, because afterwards – without fail – it’s as though I’ve cleared the mental decks for the day ahead. I often go out with a knotty problem to solve, or in a bad mood, because I know that when I get home, it’ll have been resolved or no longer be bothering me, and I’m freed up to be more purposeful and productive with my day –calm clear and focussed.
Then I learned about an American psychologist, Francine Shapiro, and had a lightning bulb moment. Back in the eighties, Shapiro was going for a walk in the park and noticed that some distressing feelings she was having about a particular situation suddenly stopped, and wanted to know why. Her investigations led her to conclude that ‘bilateral stimulation,’ whereby, through using visual, auditory or physical stimuli to rhythmically alternate the right and left sides of the body (as we do when we walk and jog), the brain is able to activate and integrate information from both hemispheres, leading to more effective processing of memories. Bilateral stimulation went on to become a core element of EMDR (Eye Movement Desensitisation Reprocessing) therapy, to help patients process trauma.
What Shapiro discovered was that walking has healing powers beyond those associated with the fresh air and aerobic exercise. Suddenly, my many years of running made perfect sense. As my legs did all the heavy lifting, my brain was distracted into processing more efficiently, and I felt released.
More good news. If you don’t fancy EMDR or running, or even walking for that matter, the benefits of bilateral stimulation can be triggered in any number of less demanding ways. The butterfly hug, which I’ve included at the bottom, is a perfect example. You can do it lying in bed or in the bath, if you wish. Isn’t it wonderful to learn that there is a kind of magic to be found in the simple rhythmic motion of our bodies? Especially if it can be enjoyed while watching a movie... So why not utilise the restorative power of bilateral stimulation over the weekend, and let your body do someprocessing for you?
Walking, banging the drums, hand or knee tapping, anything that involves alternating rhythmic movements can qualify. Indeed, you may have bilateral stimulation built into your daily life already – in ways you're unaware of, like me. When you alternate taps on the steering wheel or your arms or legs to music and find yourself somehow soothed; when you decide to go for a walk to ‘clear your head,’ it’s the bilateral stimulation that does it. So next time you go for that walk (or jog – I know some of you are keen), give yourself an extra pat on the back for not only giving your heart a great workout, but for helping your brain to process, without having to do any extra work.
I know I will.
The Butterfly Hug
Cross your hands over your chest, palms facing inward and link your thumbs.
Make sure your middle fingers are resting lightly on your collarbones.
Raise your elbows to create your butterfly wings.
Slowly tap your hands on your chest, alternating left and right.
While tapping, breathe in through your nose and out through your mouth until you feel calm.