Tapping to Regulate Your Nervous System: A Simple Tool for Calm

In our fast-paced world, stress and overwhelm can feel like constant companions. Whether it’s work, family responsibilities, or just the everyday challenges of life, our nervous system can end up stuck in fight-or-flight mode. One simple, research-backed technique to help regulate the nervous system is tapping, also known as Emotional Freedom Technique (EFT).

What is Tapping?

Tapping is a self-soothing practice that combines gentle tapping on specific acupressure points with mindful breathing and affirmations. This method is rooted in both ancient Chinese medicine and modern psychology, working to send calming signals to the brain and body.

Studies suggest that tapping can help reduce cortisol (the stress hormone), ease anxiety, and promote emotional balance. It’s a powerful tool for bringing your nervous system back into a regulated state without requiring a lot of time or effort.

How Does Tapping Work?

Tapping follows a simple pattern:

1. Identify the Stressor: Acknowledge what is making you feel anxious, overwhelmed, or dysregulated.

2. Rate Your Intensity: On a scale from 1 to 10, rate how intense the feeling is before you begin.

3. Set Up Your Statement: Using a phrase like, “Even though I feel [stressed/anxious/overwhelmed], I deeply and completely accept myself.”

4. Tap on Key Points: Using two or three fingers, gently tap on the following points while repeating your statement or a reassuring phrase:

   • Side of the hand (karate chop point)

   • Eyebrow (inner edge near the nose)

   • Side of the eye (outer corner)

   • Under the eye

   • Under the nose

   • Chin

   • Collarbone

   • Under the arm

   • Top of the head

5. Breathe and Reassess: After a few rounds, take a deep breath and check in with how you feel. If needed, repeat while adjusting your statement.

Quick Tapping Exercise for Stress Relief

Try this short exercise to bring your nervous system back to a state of calm:

1. Take a deep breath and notice any tension or stress in your body.

2. Say out loud: “Even though I feel overwhelmed, I choose to feel calm and grounded.”

3. Begin tapping gently on each of the points listed above while repeating phrases like:

   • “I acknowledge my stress.”

   • “I allow myself to slow down.”

   • “I am safe in this moment.”

4. Complete 2-3 rounds of tapping, then pause and take a deep breath.

5. Check in with yourself—do you feel lighter or more grounded? If needed, continue another round.

Final Thoughts

Tapping is a simple yet effective way to regulate your nervous system, calm anxiety, and bring your body back into balance. The best part? It only takes a few minutes and can be done anywhere. Try incorporating it into your daily routine whenever you need a quick reset.

Have you tried tapping before? Let me know your experience in the comments!