10 Health Benefits Of Hugging, Backed By Science

Have you been hugged today?* It might seem like a silly question, but the benefits of hugging can be nearly as beneficial as the benefits of your other healthy habits like exercise, meditation, and more. Here are all of the proven benefits of reaching out to someone for a warm embrace:

Regular hugging—or warm contact in general—might be good for your heart, particularly when it comes to keeping your blood pressure under control in stressful situations. One study in the Behavioral Medicine journal1 had a group of people hold hands with their partner for 10 minutes and then hug for 20 seconds before being sent off to do a public speaking task (aka most people's biggest fear). Another group of people just rested quietly before being sent into the public speaking task. The people who'd gotten the physical contact beforehand had lower blood pressure and lower heart rate increases in response to the stressful situation than the people who hadn't gotten any touch.

Studies have shown2 that newborns who aren't held regularly often have difficulty with growth and development later in life, and those who get more affectionate touch from their caregivers have stronger brain responses3. And it's not just babies who crave that touch: Los Angeles–based licensed psychologist Ron Kaufman, Psy.D., tells mbg that when we have low oxytocin levels, our bodies may clumsily bump into others as a way of hoping to raise these levels.

Oxytocin, the main hormone released during orgasm, is also released from hugging. Also known as the "cuddle hormone," oxytocin tends to get the blame when we find ourselves feeling attached to our latest Tinder date. But its bonding ability makes hugging and physical touch some of the most important building blocks of a strong connection in a relationship. Among couples, physical touch is associated with feeling more secure4 in the relationship, and, in particular, hugging has been linked with relationship satisfaction5. That oxytocin from warm contact makes people feel more supported6 by their partner as well. 

"Hugging stimulates the healing parasympathetic nervous system," physiologist and sleep therapist Nerina Ramlakhan, Ph.D., tells mbg. "We produce the well-being hormones of oxytocin and serotonin, which create feelings of inner safety and trust." Some research has even found interpersonal touch can lower our cortisol secretion7 in response to stressful situations. 

Many studies suggest hugging can help minimize negative emotions and supports a more positive state of being. A 2015 study8 found people experiencing distress who received affectionate touch from their partners felt more supported, even when their partner didn't know they needed emotional support. Another study9 found people who received more touch from their partner or gave their partner touch more frequently experienced better mood, more intimacy as a couple, and better psychological well-being over time.

Never underestimate the power of nonverbal communication. People can convey a lot of information just through physical touch alone, particularly affectionate touch like hugging. One study10 in the journal Emotion found even strangers could communicate emotions like happiness, sadness, anger, fear, disgust, gratitude, and sympathy just through touch alone. That's pretty amazing!

Some research5 even suggests people who hug more often tend to be better at resolving conflicts.

"Research from psychoneuroimmunology (PNI) shows that hugging can boost levels of natural killer cells, lymphocytes, immunoglobulins, and other immune-boosting cells," Ramlakhan explains. And as Cole also notes, all that oxytocin produced from hugging supports your T-regulatory cells13, which help keep your immune system strong14.

Of course, therapeutic touch is generally more than just a hug. It generally involves a practitioner passing their hands over a patient's body or some form of massage. (There also isn't consensus on whether physical touch is an appropriate action for a doctor to take with their patients. "It's appropriate for us to seek permission to supportively touch a client," Kaufman notes. "Especially given that even the offer to hug someone raises that client's oxytocin level.")

And in case you were wondering...there are a lot of benefits of kissing, too.