Maintaining intimacy in your relationship can be simple and rewarding. Small gestures, like kissing your partner for six seconds or synchronizing your breathing, can enhance your bond without the need for complex techniques. Hugging is another powerful intimacy builder, especially when the embrace is held for an extended period. Here’s how long you should be hugging your partner to maximize intimacy.

According to Psychology Today, hugging your significant other for 20 seconds can be highly beneficial for your relationship. These longer hugs not only strengthen the bond between partners but also stimulate the production of oxytocin, the “love hormone” associated with sexual arousal and relationship building, as noted by the Cleveland Clinic. Additionally, 20-second hugs can decrease cortisol levels (the hormone linked to stress) and release serotonin and dopamine, which are neurotransmitters related to pleasure and happiness.

To maximize the benefits of this intimacy hack, give your partner an extra squeeze. Hypnosis expert Emilie Leyes (@emilieleyes.hypnosis on TikTok) explains that the pressure of the squeeze is felt by the autonomic nervous system, which controls heart rate, blood pressure, and more, according to the National Library of Medicine. This helps your body feel more relaxed and makes you feel “comfortable and safe” with the person you’re hugging, which is crucial for building intimacy.

If you want the benefits of a 20-second hug but don’t have someone to embrace, don’t worry. Hugging a pillow for the same duration can yield similar positive effects. Leyes even suggests hugging yourself to achieve the same results. This simple hack can boost your serotonin and lower your cortisol levels whenever you need it.

“Wrap your arms around yourself, squeeze tightly, and take some deep breaths,” recommends Leyes. To enhance the effects of this “self-soothing” and “anxiety-reducing” technique, you can also caress your shoulders or arms.