Cross your arms over chest.
Hook your thumbs together and fan your fingers into “wings”;
Keep the tips of your middle fingers pointing up, touching just beneath the collarbone.
Soften your gaze or close your eyes.
Alternate movement of your hands, tapping your chest with your “wings” for 1-3 minutes, breathing deeply as you tap.
Observe any sensations in your body.
This technique was developed by Lucina Artigas (an EMDR therapist) who worked with survivors of a 1998 hurricane in Mexico. It’s a great way to soothe your nervous system any time you feel anxious or stressed.
Note: If the butterfly doesn’t seem to work for you, keep in mind that any kind of bilateral movement,
such as walking, shifting your weight from side to side, swimming, scanning your eyes back and forth across the horizon, and even drumming, are helpful ways to self-soothe.