For an actual answer:
It depends on what part of your head you use to headbutt. You’re not headbutting with your forehead, but rather with the upper part of it as your forehead juuust starts to curve towards the top of your skull, if that makes sense. You should be able to feel it. Take the bottoms of your fingers, and start from the lower part of your forehead and move up until it starts to crown. That part of your head is the thickest and hardest part.
Now that we have the correct part of the head to use, you strike on soft locations on your target. Locations such as the nose, temple/ear, stomach, or groin. The nose in particular is most common since the structure of the nose is relatively weak comparted to the part of your skull you’re using to strike.
You avoid hurting yourself by ensuring you hit with the correct part of your head and bracing yourself against your opponent, such as grabbing the ears or shoulders. It may still hurt, especially if you hit the brow ridge instead of the nose, but if you hit with the correct part of your head, you will have done more damage to your opponent than yourself.
Source: Earned my Dan Bon from Soo Bahk Do years ago, they teach how to properly headbutt.
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