A hug can heal.
It just might be one of the most potent and nourishing medicines there is.
It’s so simple. And it’s free!
Yet people have been doing it less and less. Social and psychological isolation is at an all-time high, and it seems like we are still “social distancing” long after the pandemic has gone.
So this Valentine's season, we shine the spotlight on hugs and physical touch, and how our health and well-being depend so much on them.
I. The Psychological Benefits of Hugs
Humans are hardwired for touch.
From the moment we are born, it plays a crucial role in our lives.
No matter how well-nourished and mentally stimulated, depriving a child of physical touch can stunt his mental, emotional, and physical development. Research, for example, has found that touch-deprived babies have weaker immune systems.
And the need for physical touch doesn’t stop at babies. Throughout our lifetime, we benefit from simple acts like hugs, hand-holding, and pats on the back.
Studies show that regular physical contact can help ward off depression and anxiety.
Hugs are a natural antidepressant. A simple embrace can be immensely therapeutic and can help individuals feel safe, supported, and grounded—reducing worries, panic, and fear.
A hug can say these and more:
“You are not alone.”
“I’m here.”
“Everything will be alright.”
Physical touch has a tremendous impact on the quality of our relationships.
For couples, physical affection is often a barometer of emotional closeness. Studies suggest that partners who hug, hold hands, or engage in other forms of affectionate touch have stronger relationships. People report feeling more valued and connected.
We simply can’t underestimate the psychological and emotional benefits of a simple embrace.
II. The Science of Hugging: What Happens to the Body?
The psychological benefits, of course, have biological underpinnings.
A single embrace sets off a cascade of chemical reactions that influence everything from stress levels to heart health. Scientists have studied the physiological effects of hugging for years, and the findings are clear: physical touch calms the nervous system, strengthens social bonds, and even boosts immunity.
The Oxytocin Effect
A warm hug spurs the brain to release a hormone called “oxytocin,” also known as the “love hormone.”
Oxytocin plays a key role in human bonding, trust, and emotional connection, and is the same hormone released when a mother holds her newborn, reinforcing that deep sense of attachment and security.
Higher oxytocin levels are linked to stronger relationships, reduced fear, and increased generosity. This is why hugging someone—especially a loved one—creates a feeling of warmth and closeness.
Oxytocin also works its magic in friendships, helping build trust. This is why people often feel more at ease with someone after sharing a hug. That’s the oxytocin talking.
Stress Relief: How Hugs Reduce Anxiety
The hormone “cortisol” spikes during episodes of stress and anxiety. While this is useful in high-stakes situations, chronic stress, and high cortisol levels can lead to increased blood pressure.
Hugging serves as an antidote to stress because when people feel safe and supported, their cortisol levels are actually lowered.
Another way warm physical contact can be good for us is by reducing blood pressure levels. A study found that couples who do a 20-second hug and 10-minute hand-holding had lower heart rate and blood pressure levels than couples who simply sat in silence and did nothing.
(From this study, experts advise couples to do a 20-second hug every day to maintain their bond.)
Hugs: Protection From The Common Cold?
We now know that hugging boosts the immune system, making the body more resistant to illnesses. With the stress-reducing combo of high oxytocin and low cortisol, the immune system functions better at warding off infections.
And, since oxytocin reduces stress and promotes relaxation, sleep quality is also better. Sleep is when the body repairs and replenishes itself. Better sleep means a stronger immune system. So, hugging at bedtime can be a very good thing.
Hugging does, indeed, protect one from the common cold. This is exactly the finding of a famous study from Carnegie Mellon, revealing that people who received frequent hugs had higher resistance to colds and other viral infections.
III. How To Safely Give & Get More Hugs
Hugging might be one of the simplest ways to well-being, but not everyone feels comfortable giving or receiving it.
Physical touch is a touchy subject (Pun definitely intended!).
You don’t want to be misunderstood or misinterpreted.
So how can we bring more hugs into our lives while respecting the comfort levels of others?
A. Read the Room: Not everyone wants to be hugged
There are people who simply don’t want to be touched. It doesn’t mean they’re terrible or cold, it’s just their preferences and that should be respected.
Short of asking, “Hugger ka ba?”, there are clues to help tell if a person would not welcome a hug, no matter how well-intentioned.
Look for these behaviors from others:
They keep a physical distance. If a person takes a step back when you approach or stand with crossed arms, they may prefer more space.
They tense up when touched. If a light, accidental touch on the arm or shoulder makes them visibly stiffen, a hug is likely unwelcome.
They offer an alternative greeting. If they extend a hand for a handshake, wave, or nod instead of opening their arms, that’s a clear signal.
They give short, one-arm hugs. Some people will give quick, loose hugs because they feel obligated—but if the hug feels rushed or stiff, don’t initiate it next time.
Don’t take it personally.
Besides, these behaviors are common with new acquaintances or people you’re not close to.
That’s why it’s important too…
B. Start with Your Inner Circle
If you want to bring more hugs into your life, the best place to start is with the people you already have close relationships with—family, close friends, and loved ones. These are the people most likely to welcome it.
1. Hugging Family Members: Making It a Daily Habit
Many families naturally hug when greeting or saying goodbye, but if this hasn’t been the norm in your household, you can ease into it with small steps:
Start small: a pat on the back, a side hug, or a brief squeeze of the arm.
For young kids, hugs can be part of bedtime routines, morning greetings, or playtime.
For teenagers, respect their space while still offering hugs occasionally—before they leave for school, after a big event, or when they accomplish something.
If a teenager seems uncomfortable with hugs, try alternatives: a high-five, a fist bump, or a squeeze on the shoulder.
The key is to make hugs a positive, comforting experience, not an obligation.
2. Hugging Close Friends: Finding the Right Moments
Some friends hug naturally, while others don’t. If you want to bring more hugs into friendships, choose moments where it feels natural and appreciated.
Many close friends already hug when meeting up or parting ways. If it’s not a habit yet, try initiating it with friends who seem open.
When a friend is going through something tough—a breakup, a job loss, or a bad day—an embrace can provide silent emotional support.
When your friend gets a promotion, wins a game, or shares exciting news, a spontaneous hug can express happiness and support.
If they initiate excitement—jumping up, clapping, or smiling widely—it’s usually safe to match their energy with an enthusiastic embrace.
(When in doubt, better to keep to yourself. Just because you’re friends doesn’t mean you can cross personal boundaries. This also goes for family members and partners.)
3. Hugging Your Partner: Strengthening Connection
Hugging is one of the easiest ways to keep a romantic relationship strong. As we’ve mentioned, it releases oxytocin, lowers stress, and fosters closeness.
Try starting and ending the day with a hug. A quick embrace in the morning or before bed builds a connection.
Make it a habit when greeting or parting, even if it’s just for a second.
Set aside one “long hug” per day—a 20-second hug while relaxing on the couch, standing in the kitchen, or before falling asleep.
A hug can also de-escalate minor arguments, reminding both of you that you’re on the same team. (“I don’t want to fight—let’s reset.” Hug.)
Try hugging your partner unexpectedly while they’re cooking, working, or watching TV. A spontaneous back hug or squeeze from behind can be an affectionate surprise.
Hugs are one of the simplest yet most powerful ways to connect. When stress and isolation are at an all-time high, a warm embrace can be a reminder that we’re not alone.
In a world that often feels disconnected, we can all use a hug.
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We are your one-stop shop for all your blood test needs, offering a wide array of medical screenings and assessments.
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