Hug-ology

Why you should hug more often (and not just on Valentine's day)

Virginia Satir, the mother of family therapy, famously stated, “We need four hugs a day for survival. We need eight hugs a day for maintenance. We need twelve hugs a day for growth.” Satir observed the psychological effects of a deeper chemical change in our bodies caused by hugs. Playing behind the scenes are the ‘love hormones’ oxytocin and endorphins, which are shown to not only reduce stress and anxiety but also make us trust more willingly. 

Oxytocin is a molecule that is primarily produced in the hypothalamus and released through the pituitary gland into the bloodstream. While in the blood, it travels to different parts of the body. The hypothalamus also directly transports the molecule into the brain, where it can target several regions, including the amygdala. 

The amygdala’s main function is to signal fear to the brain. Standing in its way is oxytocin, which reduces its signal, resulting in fear responses. This whole process reduces stress and anxiety levels, as well as increases trust. Another side effect is that we become oblivious to negative social cues. This is why we so rarely see ‘red flags’ in people we like, and why love is sometimes considered ‘blind.’ 

Oxytocin can also be connected to stress responses. Stressors — like receiving a wound, being chased by a bear, or running late to your lecture — activate the oxytocin neurons. These are then responsible for regulating your body's responses, like lowering your heart rate and blood pressure. In mice and other animals with reduced oxytocin levels, there are higher anxiety levels and reduced parental behaviour. In humans, levels of cortisol and norepinephrine (stress hormones) often decrease with added oxytocin. This circles back to the fear responses connected to the amygdala and feeling safe. 

However, it is not only oxytocin that causes that warm and fuzzy feeling. Hugging stimulates a certain set of nerves that only respond to light and gentle touch, in comparison to ‘normal’ nerves that report back a wide range of information about touch and pain. These nerves signal the brain to release oxytocin and endorphins. The latter are the body's natural pain-relievers and have similar effects to morphine while being much more effective and less destructively addictive. They block pain signals to our brain, and, as a result, we feel more calm and relaxed. 

Physical pain and psychological pain are both treated in the same area of the brain, which makes it hard for us to differentiate between the two. This explains why physical touch is comforting when we are sad. Endorphins are also connected to the brain's reward centre, which is why we get heightened self-esteem from hugs, and often end up wanting more. Oxytocin and endorphins amplify each other, and it is important to note that these hormones are heavily dependent on context: they have a positive effect when we want a hug, but, if not, then the opposite happens.

If this scientific breakdown hasn’t convinced you to hug your loved ones, then let Valentine’s Day be the reason you do. The effects of a hug can help us through bear chases or busy university life. From reducing stress to developing deeper relationships with people, hugs can improve not just your mental health but also your physical. As to how many we need a day? I would say as many as possible. 

Illustration by Hannah Beggerow