Breathing Exercises and Tapping for Stress Relief

If you have been looking into stress relief methods, you might have come across both 
breathing exercises and tapping. Each of them is extremely beneficial for reducing 
stress, anxiety, and many other things you may be dealing with.

Here is a little overview of tapping and breathing exercises, including some tips on how 
to use them for stress management.


Tapping

The tapping technique, also known as Emotional Freedom Technique (EFT), is a holistic 
approach to emotional healing and stress relief. It involves using gentle tapping on 
specific meridian points on the body while focusing on a particular issue or emotion. The 
tapping technique combines elements of traditional Chinese acupressure with modern 
psychology to address emotional and physical distress.

During a tapping session, a person identifies a specific emotion or issue they want to 
address, such as anxiety, fear, or pain. They then use their fingertips to gently tap on 
specific points on the face, body, and hands while repeating affirmations or statements 
related to the issue. The tapping process is designed to help release and rebalance the 
body's energy flow, while simultaneously addressing the emotional or physical 
discomfort.

The tapping technique is often used as a self-help tool for managing stress, anxiety, 
phobias, and other emotional challenges. It is also used by practitioners as a 
complementary therapy in conjunction with other therapeutic modalities. Many people 
find tapping to be a simple, yet effective way to reduce emotional distress, calm the 
nervous system, and promote a sense of relaxation and well-being.

To use tapping for stress relief, follow these simple steps:

Identify the Stress - Begin by identifying the specific stress or emotion that is bothering 
you. It could be work-related stress, relationship issues, or any other source of distress.

Rate the Intensity - On a scale of 0 to 10, rate the intensity of the stress or emotion you 
are experiencing, with 10 being the highest level of intensity.

Tap on Acupressure Points - Using your fingertips, gently tap on specific acupressure 
points while repeating a calming statement, such as "Even though I feel stressed, I 
deeply and completely accept myself." The acupressure points include the top of the 
head, the eyebrows, the side of the eyes, under the eyes, under the nose, on the chin, 
the collarbone, and under the arms.

Repeat and Reflect - Repeat the tapping process for several rounds, focusing on the 
stress or emotion, and how it makes you feel. Take deep breaths and allow yourself to 
reflect on the sensations and emotions that arise.

Re-rate the Intensity - After each round of tapping, re-rate the intensity of the stress or 
emotion. Ideally, the intensity should decrease with each round of tapping.

End with Positive Affirmation - Finish the tapping process with a positive affirmation, 
such as "I am calm and in control" or "I release all stress and tension from my body and 
mind."


Breathing Exercise

Breathing techniques are another powerful tool for relieving stress and promoting 
relaxation. Deep, mindful breathing can help calm the nervous system, lower heart rate, 
and reduce cortisol levels, which are the hormones associated with stress. Here's a 
simple breathing technique you can practice:

Find a Quiet Space - Find a quiet and comfortable space where you can sit or lie down 
comfortably.

Relax Your Body - Close your eyes and take a few moments to relax your body. Let go 
of any tension in your muscles and release any thoughts or worries from your mind.

Deep Belly Breaths – To do the deep belly breaths, you inhale as deep as you can, 
with a hand on your stomach to really feel the breaths come in. You will then exhale in 
much the same way. Continue this deep belly breathing for several rounds, focusing on 
the sensation of the breath in your nose and the movement of your belly.

Counting Breath - As you continue to breathe deeply, you can also incorporate 
counting to help focus your mind. Inhale to a count of four, hold for a count of four, 
exhale to a count of four, and hold for a count of four. Repeat this cycle for several 
rounds.

