Hugs: Benefits, Research, & Quotes

By Sukhman Rekhi, M.A.
​Reviewed by Tchiki Davis, M.A., Ph.D.
Is physical touch a love language for you? Read on to learn why hugs are important and the magic number of hugs we need in one day. 
*This page may include affiliate links; that means we earn from qualifying purchases of products.
Let’s take a moment to think about some of the contexts we use hugging. Maybe you’re meeting up with a friend or family member and it is your way of greeting them. Perhaps you’ve had a bit of a rough day and need a hug from your partner or child when you arrive home. You may find yourself giving hugs (or asking for them) when you’re feeling affectionate or need support. Regardless of your reasoning, for many of us, hugs can be an essential source of care and comfort. Let’s delve into some of the scientific research behind hugs and understand why hugs are essential for our well-being.
Before reading on, if you're a therapist, coach, or wellness entrepreneur, be sure to grab our free Wellness Business Growth eBook to get expert tips and free resources that will help you grow your business exponentially.​​​​​​​​​
Are You a Therapist, Coach, or Wellness Entrepreneur?

Grab Our Free eBook to Learn How to
Grow Your Wellness Business Exponentially!

 ✓  Save hundreds of hours of time  ✓  Earn more $ faster  
​✓  Boost your credibility ✓  Deliver high-impact content 

What Exactly Are Hugs? (A Definition)

Many of us likely learned how to hug at a very young age. Whether it was hugging our families as toddlers or giving our tiny friends hugs in elementary school, we know that in order to hug, we extend our arms around someone else. Hugs are a form of embracement or endearment and can often be used to express affection or care toward others. Hugs are not just limited to two people, however. Participating in a hugging exchange with more than one other person may be referred to as a group hug. On the other hand, it is not uncommon for people to also hug themselves—especially when they feel sad or lonely.  

Benefits of Hugs

Have you ever given or received a hug and instantly felt better? That feeling is not just in your head. In fact, there are several health benefits of hugs that can positively impact you emotionally and physically. Let’s take a look at a few important benefits.

Hugs can: 

  • Improve your relationships. Studies suggest that hugs are a form of nonverbal communication. What we can’t necessarily say through words may often be expressed through touch. Hugs can be friendly and platonic, while also supporting deeper intimacy if desired (Gooch & Watts, 2010).
 
  • Lower your stress. Hugs provide an avenue for social support. Through touch, we may feel a sense of connection to others. When we feel stressed out, our bodies may produce elevated levels of cortisol, the body’s natural stress hormone. One study found that physical touch in the form of a hug was associated with lower cortisol levels in both the saliva and blood of their participants (Sumioka et al., 2013). 
 
  • Reduce heart rate and blood pressure. Akin to lowered cortisol, hugs may support a reduction in elevated heart rate levels and high blood pressure. Research suggests that frequent hugging in interpersonal relationships was associated with higher levels of oxytocin, which is often referred to as the “love hormone.” An increase in oxytocin is thus associated with a decrease in heart rate and blood pressure. People who receive frequent hugs are therefore also less likely to be susceptible to cardiovascular disease and related illnesses (Light, Grewen, & Amico, 2005).
 
  • Increase oxytocin and feelings of happiness. As we now know, oxytocin—the love hormone—rises with physical touch. Not only can elevated levels of oxytocin support heart health, but oxytocin is often associated with feelings of happiness. When your body is chemically producing oxytocin and therefore increasing happiness, you may also experience an overall better mood (Field, 2010). 
 
  • Be a natural pain reliever. Hugs often have the potential to help diminish feelings of sadness, loneliness, and anxiety. While the emotional benefits for pain reduction from hugs are aplenty, hugs can also serve as a pain reliever for physical pain. Some research suggests that therapeutic touch as a form of physical treatment showed lower feelings of pain in patients with fibromyalgia (Denison, 2004) and cancer (Tabatabaee et al., 2016).  ​

TED Talk: The Power of Hugs

Now that we have covered some of the many benefits of hugging, let’s take a closer look at the power of hugging and what hugs may say about care and compassion. In this video, Jeanie Haigh discusses how physical touch and the comfort of hugs can cause a ripple effect. Haigh is the Chair of Good News Bears, an organization that distributes teddy bears to children and adults who have been traumatized, abused, or severely hurt. 
​
You may consider watching the full length of the video here:

More Research on Hugs

Let’s take a closer look at some more research on hugs, their importance, and their impact on well-being. Here are some facts to check out:

  • The average hug lasts about three seconds. The duration of a hug can be important. Shorter hugs may signify a quick greeting. Longer hugs tend to represent deeper emotion, intimacy, and connection between two or more huggers. Longer hugs also encourage the release of oxytocin (Keating, 1994). 
 
  • Hugs support an increase in serotonin levels. Serotonin, a chemical messenger in the brain, supports mood regulation. Hugs not only encourage the release of oxytocin but also elevate serotonin, which can make people feel happier and less stressed (Field, 2002).  
 
  • Hugs can be a form of mindfulness and meditation. Think about it. Mindfulness meditation encourages us to be fully present in the moment and aware of our thoughts, feelings, and sensations. Similarly, when we hug others, we are often immersed in the thought and sensation of participating in touch. Connecting our breathing with someone else when hugging helps us take a break from racing thoughts and focus on the other person (Hanh, 2005). ​

Video: How Hugs Affect The Brain

Aside from the several benefits of hugs that we listed above, hugs and overall physical touch can impact our brains chemically as well. Dr. David Linden, Professor of Neuroscience at the John Hopkins University School of Medicine discusses the scientific impact of hugs and touch on your cognitive and emotional health. Dr. Linden touches upon (no pun intended) the importance of hugging infants for childhood development, touching as a form of teamwork and camaraderie for athlete success, and how touch can influence our perceived levels of pain. 

Check out the full video here:

How Many Hugs Do We Need a Day?

Marriage and family therapist, Virginia Satir, is famously known for her stance on how many hugs are necessary per day. She says, “We need four hugs a day for survival. We need eight hugs a day for maintenance. We need twelve hugs a day for growth” (Robinson, 2018). 

Psychological research does not have a conclusive answer about one specific magic number of hugs humans need for daily functioning and to support their well-being. Satir’s position is often looked at as a base model for a good range of hugs needed daily. Numerous studies have suggested that giving and receiving hugs generously—or participating in therapeutic touch in general—has significantly better health outcomes than a lack of touch. Several hugs a day can be beneficial for infant development (Ardiel & Rankin, 2010), assist in preventing illness in later life (Rogers-Jarrell, Eswarana, & Meisner, 2021), and encourage social support and intimacy that are necessary for positive self-esteem (Keating, 1994).

Simply put, there is no exact number of hugs needed a day. What is essential to remember is that some hugs are much more beneficial than no hugs at all. Hugs, along with all other forms of touch, are often person-to-person dependent. That is, you may find that you prefer more hugs than others, or desire a different form of touch to comfort yourself. The frequency of touch ought to be left up to your own discretion.  

Hugs and Consent

As we talk about the importance of hugs and physical touch, it is necessary for us to also touch upon the concept of consent. Consent is the idea that two or more parties are in agreement about an activity. In this scenario particularly, consent means that all parties are verbally willing to give and receive hugs. 

Examples of asking for or giving (or refusing) consent may look like: 
  • Yes, you can hug me.
  • Would you like a hug?
  • Can I give you a hug?
  • No, I don’t want to hug. 

While hugging may often seem harmless, it is important to note that not everyone may be comfortable with touch. Although hugging is a form of creating intimacy and sharing affection with someone else, asking for their consent when wanting to hug them also builds trust and connection.

Video: Hugs, Consent, and Communication ​

Here is a short animated video to help illustrate the importance of consent when participating in physical touch. This video is appropriate for young viewers as well.

Quotes About Hugs

  • “A hug is an amazing thing. It’s just the perfect way to show the love we’re feeling but can’t find the words to say.” - Johnny Ray Rider
  • “Millions and millions of years would still not give me half enough time to describe that tiny instant of all eternity when you put your arms around me and I put my arms around you.” - Jacques Prevert
  • “A hug is like a boomerang – you get it back right away.” - Bil Keane
  • “I have learned that there is more power in a good strong hug than in a thousand meaningful words.” - Ann Hood
  • “Where I live if someone gives you a hug, it’s from the heart.” - Steve Irwin
  • “That’s what people do who love you. They put their arms around you and love you when you’re not so lovable.” - Deb Caletti
  • “If you’re angry at a loved one, hug that person. And mean it. You may not want to hug – which is all the more reason to do so. It’s hard to stay angry when someone shows they love you, and that’s precisely what happens when we hug each other.” - Walter Anderson
  • “We need 4 hugs a day for survival. We need 8 hugs a day for maintenance. We need 12 hugs a day for growth.” - Virginia Star
  • “The best gift you can give is a hug: one size fits all and no one ever minds if you return it.” - Marge Piercy

Hug Blankets

Sometimes, we may need the warmth of a hug but don’t have our favorite humans or fur babies around to hug. Need an alternative solution? Check out these hug blankets. The list below will be divided into different price brackets as we recognize it is important to be mindful of costs. Prices, however, are subject to change. 

Under $25
$25-50
​$50-$75

Articles Related to Hugs

​Want to learn more? Check out these articles:​​

Further Reading about Hugs

Interested in learning more about the psychology and science behind hugs and physical touch? Here are some books you may want to look into.

 
For those of you out there with tiny loved ones, you may want to check out this book about respecting boundaries of touch for young children.

Final Thoughts on Hugs

We hope this article helped you understand the importance of hugging and how it can positively impact your emotional and physical well-being. Although there is no concrete number of hugs we require each day, if desired, you may find it beneficial to participate in hugs more often. We encourage you to take some time today and be intentional with your loved ones through hugs (with consent, of course). ​

Don't Forget to Grab Our Free eBook to Learn How to
Grow Your Wellness Business Exponentially!

References
Are You a Therapist, Coach, or Wellness Entrepreneur?
Grab Our Free eBook to Learn How to Grow Your Wellness Business Fast!
Key Articles:Content Packages:
Terms, Privacy & Affiliate Disclosure  |   Contact   |   FAQs
* The Berkeley Well-Being Institute. LLC is not affiliated with UC Berkeley.
Copyright © 2023, The Berkeley Well-Being Institute, LLC