The recommended number of hugs per day for optimal health varies slightly depending on the source, but a widely cited guideline comes from family therapist Virginia Satir, who suggested:
- 4 hugs a day for survival
- 8 hugs a day for maintenance
- 12 hugs a day for growth
This means aiming for 8 to 12 hugs daily is beneficial for physical and mental well-being
. Research supports that receiving 8-12 firm hugs a day, each lasting about 20 seconds, can lower blood pressure and heart rate, reduce stress by decreasing cortisol levels, boost oxytocin (the "feel-good" hormone), improve cardiovascular function, and strengthen the immune system
. Longer hugs (around 20 seconds) enhance these positive effects by fostering emotional connection and trust
. In summary, aiming for around 8 to 12 meaningful hugs per day, each about 20 seconds long, is recommended to promote happiness, reduce stress, and support overall health. If human hugs are not always possible, hugging pets or other forms of comforting touch can also provide benefits
