It's easy to feel overwhelmed these days. But research proves that one of the best methods for a quick body reset is simple: a good hug.
Here’s How Long a Hug Needs to Last to Soothe Your Nervous System, Says Science
Published on Apr. 11, 2025
If it seems like you’ve been extra jittery after checking headlines recently, just know you’re not alone. A recent survey found 54% of Americans have experienced increased stress levels since January, particularly when it comes to political news. However, the number jumps to 69% when focused on adults between the ages of 21 and 24.
About a third of the survey’s participants said improved physical health and self-care would help them feel better—and the good news is that one of the most healing remedies costs nothing at all. That’s right, we’re talking about hugs.
One study, published in the journal PLOS One, highlighted past findings on the health benefits of hugging, including:
- Reduced blood pressure
- Decreased inflammation
- Lower risk of infection
- Faster recovery from viral diseases
- Better overall well-being
But when you need the stress of life to melt away, how long is a good hug, really?
A 2021 study investigated how people reacted to both the duration of hugs and how the hugs happened (either criss-crossed with arms or neck-waist style). The results, which were published in the peer-reviewed journal Acta Psychologica, found that hugs lasting for 5 or 10 seconds were viewed more favorably than hugs lasting 1 second.
As far as whether there’s a right or wrong way to hug, the researchers do have a suggestion: “Our findings suggest that longer hugs are more pleasant than very short hugs and criss-cross hugs are more common than neck-waist hugs.”
Another study, originally published in Behavioral Medicine, tasked individuals with a “public speaking task” while monitoring blood pressure and heart rate. But first, the participants were divided into two groups:
- The “warm contact” group was assigned 10 minutes of holding hands while watching a “romantic video” with their partners before engaging a 20-second hug.
- The “no contact” group was asked to rest quietly for a total of 10 minutes and 20 seconds.
The “warm contact” group registered lower blood pressure readings and heart rates in connection with the public speaking than the “no contact” group, causing the study’s researchers to conclude in part that “affectionate relationships with a supportive partner may contribute to lower reactivity to stressful life events.”
While that study suggests that 20-second hugs are ideal, the Cleveland Clinic recommends that “effective” hugs last for 5 to 10 seconds. So, maybe reserve longer hugs for your partner.
“What’s happening on the inside when we receive a hug is there is a release of oxytocin. That is that feel good chemical that when it’s released, we feel bonded to those around us,” said Susan Albers, PsyD, a psychologist for Cleveland Clinic. “There’s also a decrease in cortisol, the stress hormone that pumps through our body when we feel stressed or overwhelmed.”
Whether you reach out to a spouse, child, or good friend, a little connection through a hug just might be what your body’s asking for in the midst of stressful times.
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