The average hug between two people lasts about three seconds, but researchers have discovered something remarkable – when a hug lasts for twenty seconds, it creates a therapeutic effect on both body and mind.

The reason is that a genuine hug releases a hormone called oxytocin, often referred to as the love hormone.
It has powerful effects on both physical and mental health — helping us relax, feel safe, and ease fear and anxiety.

This wonderful natural remedy is free and available to us anytime we hold someone close, rock a child, cuddle a dog or a cat, dance in the arms of our partner, or simply put an arm around a friend.

The famous psychotherapist Virginia Satir once said:

“We need four hugs a day for survival.
We need eight hugs a day for maintenance.
We need twelve hugs a day for growth.”

Whether or not those exact numbers are scientifically proven, research clearly shows that hugs and physical touch are deeply important for our well-being.

Here are just a few reasons why:

1. Stimulates Oxytocin

Oxytocin acts on the brain’s emotional center, creating a sense of comfort and calm. It lowers stress and anxiety, slows the heartbeat, and reduces levels of the stress hormone cortisol. It also helps us build closer and more trusting relationships.

2. Cultivates Patience

A hug is a simple but powerful way to show appreciation and presence.
When we pause in our busy day to give or receive a real, intentional hug, we become more patient, more grounded, and more connected to the people around us.

3. Strengthens the Immune System

Physical touch lowers stress and, in turn, reduces the risk of illness.
Studies show that human closeness can strengthen the immune system, reduce pain, balance blood sugar levels, and even promote better growth in infants.

4. Boosts the Thymus Gland

The gentle pressure of a hug stimulates the thymus gland, which helps regulate the production of white blood cells and strengthens our immune defenses.

5. Communication Without Words

Most of our communication is nonverbal.
A hug can express more than words ever could — the love and warmth we give through touch can ripple out and uplift others too.

6. Builds Self-Esteem

For children, touch is essential.
Those first hugs from our parents or caregivers form the foundation for feeling loved and valued.
These memories live in our bodies and remind us, even as adults, that we are worthy of love and connection.

7. Boosts Dopamine

Dopamine, often called the “feel-good” hormone, affects motivation and joy.
Hugs can naturally raise dopamine levels, helping to lift mood and counter feelings of sadness.

8. Increases Serotonin

When we hug, serotonin and endorphins are released — easing pain and sorrow, strengthening the heart, and even extending life.
Closeness with pets can trigger the same soothing response.

9. Balances the Nervous System

Hugs help regulate the nervous system by activating the vagus nerve, calming the body, and bringing it back into balance.
You can even see it reflected in the skin, which becomes more balanced in moisture and electrical activity.