Butterfly — a guided butterfly-hug tapping exercise that settles your body and mind with slow, both-sides rhythm. Just follow along.

Butterfly is a calm, guided butterfly-hug exercise for settling a stirred-up nervous system. Trauma and stress are held in the body, not only the mind — and slow, rhythmic, both-sides movement paired with noticing physical sensation helps your body come back down, reconnecting body and brain. You settle in (with optional posture help and a before check on how activated you feel), then follow along: a soft butterfly and an on-screen figure both tap left, then right, at a pace you control, with a slow breathing ring and gentle body-awareness prompts ("feel your feet," "soften your shoulders"). There's optional bilateral sound — a soft tone that moves side to side — and a calm check-in afterward that lets you notice the shift and orient back to the room. It's designed to keep you in control the whole time: go slow, pause, or stop whenever. The butterfly hug is a self-soothing technique used in trauma work (developed by Lucina Artigas); Butterfly is a self-regulation tool, not therapy or EMDR treatment, and best used alongside a trained professional if you live with trauma. Crisis support is one tap away.