Physical contact, such as hugs, stimulates the release of endorphins, hormones of well-being, through the stimulation of sensory receptors in the skin, promoting a feeling of pleasure and well-being.
Endorphins are natural chemical substances made by our brain. They act as natural painkillers that reduce the sensation of pain and provide a pleasant feeling of pleasure or euphoria. They are often called "happiness hormones" because they produce a similar effect to certain pain-relieving medications or intense physical activity, providing relaxation and overall satisfaction. When endorphins are released, anxiety decreases, mood improves, and daily stress is managed much better. They also promote better sleep quality and even strengthen the immune system. In other words, having plenty of endorphins flowing means ensuring that you feel good both physically and mentally.
When you touch someone (or someone touches you gently), your brain reacts immediately. This gesture activates certain specific areas, including the hypothalamus, a small conductor of the brain. It then triggers a series of chemical reactions, releasing oxytocin, sometimes referred to as the "happiness hormone." Oxytocin never comes alone: it often brings along the famous endorphins, natural substances similar to morphine that soothe pain and amplify the feeling of well-being. As a result, your body experiences less stress, your heart slows down, your blood pressure decreases, and you enter a more relaxed and joyful state. Not bad, right?
When we give a hug, the brain triggers a very specific reaction: it activates certain nerve regions sensitive to soft and reassuring touch, which send a clear positive signal. This warm contact releases special molecules called endorphins, nicknamed the happiness hormones. These endorphins act directly by reducing the sensation of pain, calming anxiety, and bringing about a general feeling of physical and emotional well-being. The longer or more often hugs are prolonged or repeated, the stronger the production of endorphins becomes, creating a lasting sensation of well-being and trust. It's a virtuous circle: the more we receive or give hugs, the greater the feeling of calm and inner joy increases.
Hugging regularly brings tangible benefits to your mood. Your brain releases hormones like endorphins and oxytocin, which act as true natural antidepressants. As a result, you feel less anxiety and are overall more relaxed. It also helps reduce feelings of loneliness and strengthen your sense of security. In short, a bit of physical contact regularly boosts your good mood and emotional balance without you necessarily realizing it.
To incorporate hugs more frequently into your daily life, try to establish hug rituals. For example, give a hug to your loved ones every morning or evening, or when you reunite with someone after a long day. You can also make it a habit to hug someone close when they are going through a tough time; it benefits both of you. Remember to prioritize spontaneous physical contact, without overthinking it, to keep it natural. If you struggle with prolonged contact, start slowly: a simple gesture or a friendly pat on the shoulder can already help strengthen bonds and increase your comfort over time. Lastly, don't forget your pets; their hugs also release endorphins and contribute to your emotional well-being.
A hug lasting about 20 seconds is enough to trigger the release of oxytocin, often called the 'happiness hormone,' which helps relax the body and reduce stress.
Regular physical contact, such as holding hands or cuddling, helps lower blood pressure, promoting better heart health.
Domestic animals also provide the same emotional and physical benefits as hugs between humans, significantly stimulating the release of endorphins and oxytocin.
According to a study, people who receive regular hugs tend to manage conflicts better, showing significantly lower levels of stress.
Most people benefit from regular physical contact. However, there are some individual differences, particularly based on culture, personal preferences, or the level of intimacy between individuals.
Yes, several activities can release endorphins: laughing, engaging in regular physical activity, meditating, receiving massages, or listening to your favorite music.
Sure! Here’s the translation: "Yes, a prolonged absence of physical contact can contribute to feelings of isolation, anxiety, or depression. As human beings are naturally social, regular physical contact greatly contributes to emotional well-being."
There is no strictly recommended number, but American psychotherapist Virginia Satir suggested that we need: 4 hugs per day to survive, 8 hugs to maintain well-being, and 12 hugs to grow emotionally and psychologically.
Scientific studies show that hugs lasting 20 seconds or more effectively promote the release of endorphins and well-being hormones such as oxytocin.
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