The Power of a Hug (Yes, It’s Backed by Science)

Published: Thu, 08/07/25

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It’s amazing how something as simple as a hug can shift your entire mood. Before you brush it off, hear me out, there’s real science behind why a good, intentional embrace can lower stress and protect your peace, especially in high-stress moments.

Dr. Alison Cook breaks it down beautifully in the article below. Whether you’re heading into a tough conversation, a full day of meetings, or just feeling the weight of life, this quick, 20-second reset might be exactly what your nervous system needs.

And don’t worry, if you don’t have someone to hug, she shares a powerful alternative that works just as well.

Take a moment to read this. I believe it’ll bless you.

With grace and peace,
Apostle Dwann

Hugs for Health

One of the simplest stress-relievers that you can do before walking into a potentially stressful situation is to hug your partner. Not a quick side hug while you're talking with someone else, but a good long embrace in which you focus on each other. Simple, yes, but research shows it's also surprisingly effective—at least it is for women. (More on men in a minute.)

Although many scientists find that gentle, supportive touch reduces stress, let's look at one study. Researchers brought happy couples into the lab, asking half the couples to embrace for 20 seconds and asking the other half to wait for 20 seconds. (The latter group could spend the time however they wanted, but if you've ever sat in a waiting room with your partner, you know an extended hug probably isn't your go-to.)

Then came the stressful event: Each person had to submerge one hand in ice-cold water

for several minutes. Ice water is a surefire way to make an individual highly stressed. It may not sound as stressful as being grilled by your in-laws, but trust me, your cortisol levels skyrocket.

Cortisol is your body's main stress hormone and the amount of cortisol in your bloodstream is an objective indicator of your stress levels. Although many factors can affect your cortisol levels, the more stressful events you experience over the course of a day, the higher your cortisol levels.

Hugging, however, helps. The women who had been hugged beforehand had significantly lower cortisol levels than the women who had just sat and waited with their partners. Hugging seemed to act as a protective buffer, a partial suit of armor if you will, soothing women's nervous systems and making them feel less threatened by the stressful event.

Surprisingly, the hug didn't lower men's cortisol levels. I say “surprisingly” because other researchers have found that a 10–20 second embrace can be enough to lower cortisol levels in men, but hugs more consistently reduce stress for women. Women tend to rate hugs as much more pleasing than men do, and that may partly explain why women's bodies react differently. Men who enjoy a good hug probably show the same stress-relieving effects that women do.

Soothing Self-Touch Works Too

You might think, “Great strategy, if only I had a partner to hug.” Good news—these same researchers found that soothing self-touch was just as effective at lowering cortisol. In this particular study, most participants chose to put one hand on their heart and one hand on their stomach, but you might prefer gently hugging yourself or putting your hands on your cheeks. Experiment a bit and find the kind of touch that makes you feel calm, comfortable, and relaxed. Keep your hands there, possibly moving them in a slight caress, for 20 seconds, and concentrate on the warmth of your hands. You'll probably feel calmer and steadier, and whatever stressful event follows, it shouldn't be nearly as triggering.

To learn more simple, science-backed strategies like this one, I hope you'll tune in to this week's episode of The Best of You. . .

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