Hugging: A Simple Gesture to Improve Your Health

And every year on January 21st, National Hugging Day invites us to pause and appreciate this gesture. While a warm embrace might feel comforting in the moment, science shows that its effects reach far beyond a fleeting feel-good sensation. Hugging could be one of the most accessible, underrated forms of wellness available to us all.

Human touch plays a vital role in how we connect with one another – and research shows that hugging, in particular, can reduce anxiety, foster a sense of safety, and strengthen emotional bonds. At the same time, stress hormones like cortisol begin to drop, quieting the body’s natural fight-or-flight response. This physical closeness sends a clear signal to the brain that we’re not alone, helping to soothe the brain’s fear center, the amygdala. In moments of uncertainty or distress, a simple hug can offer not just comfort, but the courage to face what comes next.

Some studies even suggest that hugging may help lower levels of proinflammatory cytokines, which are markers of immune stress tied to various health conditions. Besides its benefits for immunity and sleep, the hormone oxytocin – released during a hug – has natural pain-relieving properties, helping to reduce the brain’s perception of pain. A hug can also stimulate the release of endorphins, the body’s own painkillers, which block pain signals and promote a sense of well-being. Clinicians often assess this using the Neonatal Infant Pain Scale, which tracks signs like facial expressions, crying, movement, and changes in vital signs. When a baby is held close, those pain scores often drop more effectively than with sugar water or even mild anesthetics.

While hugging can be a powerful way to connect, it’s essential to remember that physical touch should always be mutual and respectful. Not everyone is comfortable with hugging, and that’s OK – consent and awareness of personal boundaries are what make these moments truly meaningful. Most importantly, hug when it feels natural – when you genuinely want to, and when it’s welcomed by the other person. The power of a hug comes not from how often we do it, but from the authenticity and connection behind it.