Looking for a natural way to calm anxiety? Bilateral Tapping for anxiety is a powerful stress-relief technique that involves tapping on both sides of your body. Whether you’ve heard about bilateral tapping for anxiety relief or you’re completely new to the concept, this guide will walk you through everything you need to know to get started so you can reduce anxiety, calm your nervous system, and come back to a state of peace.
What is bilateral Tapping for anxiety?
Bilateral Tapping is part of a scientifically-proven stress relief technique called EFT (Emotional Freedom Techniques) Tapping.
The technique involves gently tapping with your fingertips on specific acupressure points (found on both sides of your body) while focusing on whatever is causing you anxiety.
EFT Tapping combines ancient Chinese acupressure wisdom with modern psychology to help calm your nervous system and reduce stress naturally. The bilateral (two-sided) aspect means you can tap on both the left and right sides of your body, which many people find particularly soothing.
The Tapping points correspond to energy pathways in our body called meridians – the same ones used in acupuncture and acupressure. These meridians run along both sides of your body in symmetrical pairs, like a mirror image.
Just as your body has two arms, two legs, and two sides to your brain, you have matching meridian pathways on both the left and right sides. When you tap on your body bilaterally, you’re able to access these energy pathways on both sides.
How does bilateral Tapping help with anxiety?
When you tap on both sides of your body on these acupressure points, while also thinking about what’s making you anxious, several things happen:
- Calms Your Nervous System: The process of Tapping sends calming signals to your brain, helping you move out of fight-or-flight so you can feel more cool, calm, and collected.
- Reduces Stress Hormones: Research shows EFT Tapping can lower cortisol (the stress hormone) by up to 43% in just one hour
- Releases Strong Emotions: This process of Tapping on points on your body for anxiety is known as “Emotional Freedom Techniques” – because it is a proven way to help people to release strong emotions from their body like anxiety, fear, sadness, anger, and more.
- Promotes Relaxation: Tapping helps to calm the nervous system and promote relaxation from the inside out. Many people also find the rhythmic nature of tapping both sides to be a very soothing process.
- Addresses Root Causes and Triggers: The process of Tapping can help you get to the root of your anxiety – releasing the charge of past memories, current triggers, and more. Bilateral Tapping for trauma can be particularly helpful if your anxiety is linked to difficult past experiences.
Scientific research supports the effectiveness of bilateral Tapping for anxiety.
Multiple studies have shown significant reductions in anxiety levels after using EFT Tapping, and there are even fascinating studies that show benefits like positive changes in brain activity, gene expression, heart rate, blood pressure, and more.
After 1 million plays of our Release Anxiety Tapping meditation, users report an average 41% reduction in anxiety levels in just 9 minutes!
The bilateral Tapping points
Within EFT Tapping, there are nine main points you’ll tap on. Six of these points are found in bilateral pairs (with a point on each side of the body), while the remaining three are found on the centerline of the body.
Here are the main nine points you’ll tap on:
Eyebrow Point (bilateral point)
Where the eyebrows begin, closest to the bridge of the nose.
Side of the Eye (bilateral point)
On the bone directly along the outside of either eye.
Under the Eye (bilateral point)
On the bone directly under either eye.
Under the Nose
The area directly beneath the nose and above the upper lip.
Under the Mouth
This is the area just below your bottom lip and above the chin, right in the crease.
Collarbone (bilateral point)
Starting from where your collar bones meet in the center, go down an inch and out an inch on either side.
Under the Arm (bilateral point)
On your side, about four inches beneath the armpit.
Top of the Head
Directly on the crown of your head.
Note: In the diagram, you can see how six of these Tapping points exist along mirror image locations on both sides of the body.
How to do bilateral Tapping for anxiety
Before you jump in, you can learn all the basics of how to do EFT Tapping here.
When you are ready, here’s a simple step-by-step guide to using bilateral Tapping for anxiety:
Step 1 – Identify Your Anxiety:
Notice how anxious you feel, and rate the intensity on a scale from 0-10.
Step 2 – Start with a Setup Phrase:
While Tapping on the Side of the Hand point (on either side of the body), repeat a setup statement that acknowledges your anxiety while being compassionate with yourself.
Example setup statements for anxiety:
- “Even though I feel anxious about [insert specific issue], I accept how I feel.”
- “Even though a part of me is feeling anxious, I choose to remember I am safe in this moment.”
- “Even though I feel all this anxiety in my body, I choose to breathe and give myself permission to relax now.”
Step 3 – Tap Through the Points in Order:
Now, you’ll tap through the remaining points in order. You can tap on both sides at once using both hands, or alternate between left and right sides to do bilateral stimulation. Or, you can stick to one side – whatever feels best to you!
As you tap through the points in sequence, reflect on your anxiety, what is making you feel anxious, how your body feels, etc. You can repeat “reminder phrases” out loud that help you stay focused, such as:
- “This anxiety”
- “All this pressure in my chest”
- “I’m anxious about the meeting later”
- “I can’t stop feeling this way”
- “I’m worried something bad is going to happen”
Step 4 – Check Back in With Yourself:
After one round of Tapping, notice how you feel and rate your anxiety again on the same 0 to 10 scale. If you feel better, your new number will be lower. You can repeat the Tapping sequence again and again until you notice a shift and have released some of the anxiety.
Step 5 – Introduce Empowering Statements:
After you’ve done enough rounds of Tapping to release some of your anxiety and you feel a bit better, you can begin moving towards the positive and anchor in some empowering affirmations that help lift you up. Keep Tapping through the points in order as you repeat phrases to yourself like:
- “In this moment, I am safe”
- “I can handle anything that comes my way”
- “I choose to be patient and kind with myself”
- “I can breathe through this”
- “I will take this one step at a time”
- “I am strong and resilient”
Step 6 – Reassess Once Again:
Take a deep breath in, and out, and notice how you feel. Where is your anxiety now? Notice any shifts in how you feel in body and mind.
Guided Tapping meditation for anxiety
Want to try this technique out in real time? In the video below, I’ll show you how to do bilateral Tapping when you are feeling anxious:
Bilateral Tapping vs. EMDR – what’s the difference?
While many people discover bilateral Tapping through searching for EMDR, EFT Tapping is its own unique and powerful technique.
Similar to EMDR, bilateral Tapping for anxiety also involves bilateral stimulation and helps with things like navigating strong emotions, relieving anxiety, overcoming trauma, and more.
If you’re interested in learning about different approaches to anxiety and trauma relief, you can read more about how EFT Tapping compares to EMDR here. You can also learn more about a powerful technique called the Gamut Point Procedure here – a technique that combines some of the elements of EMDR and Tapping.
The beauty of EFT Tapping is that it’s something you can learn and practice on your own, anytime you need support. Whether you’re dealing with daily stress, panic attacks, social anxiety, or other concerns, there’s a Tapping sequence that can help.
Getting started with Tapping is easy!
You can start experiencing the anxiety-relieving benefits of bilateral Tapping today.
The simplest way to learn bilateral Tapping is through guided sessions that walk you through the process so you don’t have to think about it and can just jump right into the process.
The Tapping Solution App offers hundreds of guided Tapping meditations for anxiety relief, stress relief, and more. You’ll be guided through each point while being prompted on what to say and reflect on as you tap.
Some popular sessions in the app include:
- Releasing Anxiety
- Stop a Panic Attack
- Social Anxiety
- Tap and Breathe
- Social Anxiety Collection
- Anxiety Relief: I Can’t Stop Worrying About Everything
- 5 Day Release Anxiety Challenge
Download The Tapping Solution App today to access all of these Tapping meditations and more.
Whether you’re dealing with general anxiety, panic attacks, or specific fears, Tapping is here to help!
Until next time… Keep Tapping!
Nick Ortner
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