Stress is something we all experience, and a normal reaction that can make us feel like we’re crumbling under pressure. When we’re stressed, our overall well-being is impacted as our immune system can weaken, we’re more irritable, are less motivated and have lower sleep quality.
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Research shows that when we experience affectionate touch like hugs, areas of the brain that are involved in our “fight or flight” and stress response such as the sympathetic nervous system are deactivated and fewer stress hormones such as cortisol and norepinephrine are released. This is because the pressure detected by receptors on the skin triggers the release of oxytocin in the body and sends a signal to our automatic nervous system that we are safe. This makes people less reactive in situations that would have otherwise produced a fearful or negative response.
One study found that people who had been hugged after experiencing some sort of conflict, regardless of whether they were single or in a relationship, were less likely to report a negative impact on their mood and stress than those who hadn’t received a hug. The researchers concluded that hugs are a protective behaviour against stress.
When we’re stressed, our normal immune system response gets disrupted and becomes overly aggressive. This is because of two reasons:
Interestingly, hugs have been shown to boost a person’s immune system, especially in children. When hugging a child, we put pressure on their sternum (breastbone) which is in the central part of their chest, which activates their thymus gland. Located behind the sternum, it stimulates the production of white blood cells that protect the body from certain threats. It’s important to note that the thymus gland starts to shrink in size after puberty and turns into fat. However, adults can still experience its benefits.
Hugs have also been shown to improve a person’s symptoms whilst sick. One study exposed participants to a common cold virus, then monitored them in quarantine with a daily telephone interview. The researchers wanted to see how stress after conflict and social support could impact the severity of a person’s symptoms. They found that participants who felt more socially supported and were hugged more frequently experienced less severe symptoms of illness. Research also showed that hugging can be good for heart health, as couples who held hands for 10 minutes before hugging for 20 seconds had greater reductions in heart rate and blood pressure than those who sat in silence.
After months of isolation, having some sort of human contact like a hug can go a long way to combat feelings of loneliness and anxiety and help people feel more connected. Research from a retirement home in New York found that residents who received at least three hugs a day reported having more energy, better sleep quality, improved concentration and reduced feelings of depression.
But you don’t just have to hug a human to feel the benefits of hugging: you can experience it from hugging inanimate objects such as a teddy bear as well. Research shows interacting and hugging inanimate objects can help reduce feels of anxiety and fear in individuals who suffer from low self-esteem.
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There are many identified mental and emotional benefits to hugging a tree. First, it helps you relax. Studies show that after people hug trees they report feeling calmer and more relaxed than those who do not. It has reported that hugging trees has been shown to increase the levels of the hormone oxytocin, which is the hormone responsible for emotional bonding and feelings of wellbeing, calmness and trust. One of the primary ways that oxytocin productions increased is through touch.
Dr. Stone Kraushaar, Ph.D., a clinical psychologist known as The Hug Doctor suggests that we hug (each other or trees) for a minimum of 21 seconds on order to benefit from the increased release of oxytocin.
In addition to helping you feel more relaxed, hugging a tree can actually improve your health by helping to reduce stress. Research shows that hugging trees reduces levels of cortisol measurable in saliva (a marker of stress) and reduces blood pressure and heart rate. Hugging trees helps reduce stress levels by reducing cortisol levels in the body. This means that hugging a tree can lower your chances of having a heart attack.
“The results suggest that exposure to nature may reduce cardiovascular reactivity by lowering blood pressure and heart rate,” said lead researcher Dr. David Scholey, an associate professor at the University of Surrey in England. “This effect was observed even after controlling for other known influences on blood pressure such as age, gender, body mass index (BMI), smoking status, alcohol consumption, and exercise levels.”
Cortisol, the hormone released when we feel stressed out can also cause us to become anxious, angry, or depressed. Researchers have shown that hugging a tree can help with anxiety and depression too. It also helps you feel closer to nature.
Yes, again there is a wealth of evidence that hugging trees can be good for us:
Tree bark is a rich source of terpenes - terpenes are specific kind of phytoncides (such as the monoterpene limonene found in citrus peel) produced by trees. Some terpenes attract pollinators, whilst others help to protect the trees and plants against diseases and being eaten. These compounds are what give trees such as Pines and Spruces and plants such as lavender their distinctive smell and they are commonly the main constituents of essential oils. Exposure to phytoncides and terpenes has been shown to: Improve the functioning of the immune system; have an anti-inflamatory effect; reduce stress and anxiety; and improve mood. The proximity to the tree bark that you get when you embrace a tree means that you maximise your ability to inhale these beneficial molecules.
There are several reasons why hugging trees is fun. First, it’s free. Second, it’s easy. Third, it’s a great way to connect with nature. Fourth, it’s something everyone can do. And fifth, it’s an opportunity to make new friends (it has now become a competitive sport):
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