Emotional Freedom Techniques (EFT), also known as “tapping,” is a powerful tool that involves tapping on specific acupressure points on the body while focusing on an emotional issue in order to restore balance and harmony to the mind and emotions. But there’s an often-overlooked element that can significantly enhance the effectiveness of EFT: breathing.
Breathing and the Body's Energy System
Breathing, like tapping, is deeply connected to the body’s energy system.
In Traditional Chinese Medicine, the flow of qi is essential to good health. Qi means “life force energy” and also “breath” in Chinese. When the energy pathways are blocked, it can result in illness, both physical and emotional.
The breath is one of the primary ways we influence the flow of qi. By consciously using our breath, we can support the release of energy blockages during an EFT session, as well as bringing more qi into the body, creating a more effective and harmonious healing experience.
The Role of Breath in the Nervous System
Breathing is a powerful tool for influencing the nervous system, which plays a significant role in emotional regulation. The autonomic nervous system is divided into two branches: the sympathetic nervous system (SNS), which triggers the “fight or flight” response, and the parasympathetic nervous system (PNS), which promotes relaxation and recovery.
When we experience emotional stress, the SNS kicks in, often leading to shallow, rapid breathing and a heightened state of alertness. This is when we’re most likely to feel overwhelmed or anxious. In contrast, when we engage in deep, conscious breathing, we activate the PNS, which helps to calm the nervous system, lower the heart rate, and induce a state of relaxation.
Breathing is a way to connect mind and body, and to communicate internally in both directions – the breath gives us information about our inner landscape, and when we consciously alter our breathing, it sends a signal to our mind, emotions and body. For example, if we notice our breath is fast and shallow, it may tell us that whatever we are thinking of is putting us on high alert. When we consciously slow down and deepen the breath, it tells our body and brain that all is well and it is safe to relax.
Breathing and Emotional Release
Whenever I start to tap, whether with or without words, I usually find myself taking a spontaneous deep breath after tapping only 3 or 4 of the tapping points. This is a very common response to tapping. People often experience spontaneous deep breaths, sighs, or yawns during an EFT session. These physical reactions are the body’s way of letting go of pent-up emotions and stored tension. Yawning all the way through a session is usually a great sign that a lot of emotional clearing and mental shifts are taking place!
Oxygenating the Brain for Emotional Clarity
When we engage in deep breathing, we oxygenate the brain, which plays a crucial role in our ability to process and regulate emotions. Research suggests that deep breathing exercises can enhance cognitive function, improve mental clarity and emotional regulation. Deep breathing and oxygenating the brain can help activate areas of the brain associated with emotional control, potentially improving cognitive flexibility and emotional resilience.[1] Similarly, breathing exercises can influence the autonomic nervous system and facilitate emotional processing. Full, natural breathing also helps to alleviate the physical effects of stress, such as muscle tension and shallow breathing.
[1] Zaccaro A, Piarulli A, Laurino M, Garbella E, Menicucci D, Neri B, Gemignani A. How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Front Hum Neurosci. 2018 Sep 7;12:353. doi: 10.3389/fnhum.2018.00353. PMID: 30245619; PMCID: PMC6137615.
Breathing Challenges for Those with Trauma and Anxiety
For people who have experienced trauma or suffer from anxiety, focusing on the breath can be challenging. They often find themselves holding their breath, breathing shallowly, or struggling to take a deep breath altogether. They may feel a sense of unease or discomfort when trying to slow down their breath, as it can trigger feelings of vulnerability, being unsafe, or emotional overwhelm.
There are several reasons for this:
- Overactive Stress Response and Hypervigilance: Trauma survivors may have an overactive sympathetic nervous system. This means that even when they are not in immediate danger, their bodies remain in a heightened state of stress and hypervigilance, constantly scanning for potential danger. This is because the body is trapped in “fight or flight” mode, which causes rapid, shallow breathing or breath holding. In this state, it is difficult or impossible to consciously control the breath, and it may be uncomfortable to even become aware of the breath.
- Emotional Numbness: Trauma can also cause emotional numbing, where individuals disconnect from their feelings in an attempt to avoid emotional pain. This disconnection can extend to the breath, where individuals may struggle to breathe deeply or consciously, as a way of avoiding emotional awareness. It may also feel uncomfortable to notice, connect with or “be” in their body, and so bringing attention to the breath can feel challenging.
- Physical Tension: Trauma and anxiety often manifest in physical tension, particularly in the chest, shoulders, and diaphragm. This tension can make deep breathing difficult and may even cause the person to subconsciously hold their breath as a response to stress or discomfort.
Integrating Breathing with EFT
The breath can be consciously harnessed in EFT to support the process of emotional release, activate the PNS, and bring in fresh oxygen and qi into the body.
- In classic EFT, at the end of each round of tapping we encourage one or two full, deep breaths in and out before re-assessing emotional intensity.
- In the Touch and Breathe technique, we breathe naturally in and out while touching each of the tapping acupoints. This induces a deep sense of calm and relaxation, and is especially helpful for promoting healthy sleep.
- The Constricted Breathing Technique is commonly used as an introduction to EFT, but is also a powerful technique in its own right. When we directly apply the EFT process to the respiratory system, it targets the relaxing effects of the tapping to the muscles and tissues involved in breathing, which often hold a great deal of unconscious tension.
- Never force the breath. For those who find breathwork challenging, start by simply noticing the breath. Tune into how your body feels as you breathe in and out, while tapping with no words. Are you breathing shallowly? Are you holding your breath? Just observe, without judgment. This awareness is the first step in changing your breathing patterns. As you become more comfortable, you can gradually introduce deeper breaths.
Breathing is one of the most powerful yet often underutilized tools in emotional healing, especially when combined with EFT. It plays a critical role in regulating the nervous system, facilitating emotional release, and supporting the body’s energy flow. However, for those with trauma or anxiety, breathing may be difficult due to the physical and emotional responses associated with these conditions.
By incorporating gentle, mindful breathwork into your EFT practice, you can create a safer, more supportive environment for emotional healing. Whether you’re managing trauma, anxiety, or just seeking emotional balance, breathwork can help you navigate your emotional landscape with greater ease and effectiveness. Take your time, be gentle with yourself, and remember that each breath is a step towards healing.
