Find Your Calm

Science-based techniques for finding calm

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EFT Tapping

Evidence-based emotional freedom technique using acupressure points to reduce stress and anxiety

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Breathing Exercises

Guided breathing patterns to reduce anxiety and improve focus with our companion app

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5-4-3-2-1 Grounding

Sensory grounding technique to anchor yourself in the present moment

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Burnout Prevention

Assessment tools and strategies to prevent and recover from burnout

Why These Tools Work

These evidence-based techniques work by activating your parasympathetic nervous system - your body's natural "rest and digest" response. When you practice controlled breathing or use grounding techniques, you're directly communicating with your nervous system to shift from stress to calm.

Important: These tools are for educational purposes and general wellness only. They are not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or qualified mental health provider with any questions you may have.

If you're in crisis, help is available:
Call or text 988 for the Suicide & Crisis Lifeline
Free, confidential support available 24/7

EFT Tapping Therapy

Evidence-based stress relief through acupressure point stimulation

What is EFT Tapping?

Emotional Freedom Techniques (EFT) is a scientifically-validated stress relief method that combines gentle tapping on acupressure points with focused attention on emotional issues. With over 50 peer-reviewed studies, EFT has proven effective for anxiety, depression, PTSD, and physical pain.

Research shows EFT tapping can provide:

  • 41% average reduction in anxiety after just 9 minutes
  • 24-43% reduction in cortisol (stress hormone) levels
  • Significant improvement in depression symptoms
  • Effective PTSD symptom relief
  • Chronic pain management
  • Long-lasting improvements that persist over time

Note: While EFT uses acupressure points from Traditional Chinese Medicine, claims about directly "tapping the vagus nerve" are not scientifically validated. EFT's effectiveness comes from acupoint stimulation, not direct vagus nerve manipulation.

The 9 Main EFT Tapping Points

✋ Karate Chop (Side of Hand)
The fleshy part on the side of your hand, below the pinky
Used during the setup statement. This point addresses psychological reversal and self-sabotage patterns.
👑 Top of Head
Center of the crown (Governing Vessel meridian)
Helps integrate the calming effects throughout your body. Often used to complete tapping sequences.
🤨 Eyebrow Point
Inside edge of the eyebrow, above the nose (Bladder meridian)
Releases emotional trauma and frustration. Calms the amygdala, your brain's fear center.
👁️ Side of Eye
On the bone at the outside corner of the eye (Gallbladder meridian)
Releases anger and resentment. Improves clarity and decision-making under stress.
😊 Under Eye
On the bone under the eye, on the cheekbone (Stomach meridian)
Reduces anxiety, nervousness, and cravings. Addresses worry and overthinking.
👃 Under Nose
Between your nose and upper lip (Governing Vessel meridian)
Helps release embarrassment and fear of ridicule. Promotes self-acceptance and psychological reversals.
👄 Chin Point
Midway between your lower lip and chin (Central Vessel meridian)
Releases shame and unworthiness. Helps with self-esteem and clearing emotional residue.
🫱 Collarbone
Just below the collarbone, about an inch from the center (Kidney meridian)
Particularly effective for immediate anxiety relief. Restores emotional balance and reduces fear.
💪 Under Arm
About 4 inches below the armpit, on the side of the body (Spleen meridian)
Releases anxiety, nervousness, and cravings. Helps with self-esteem and confidence issues.

Optional: The Gamut Point & 9 Gamut Procedure

For stubborn issues that don't respond to basic tapping, EFT includes the Gamut Point - located on the back of the hand between the ring and pinky finger knuckles (Triple Warmer meridian).

The 9 Gamut Procedure involves tapping this point while performing 9 actions that engage both brain hemispheres: closing eyes, opening eyes, looking down right/left, rolling eyes in circles, humming, counting, and humming again. This helps with memory reconsolidation and processing difficult emotions.

How to Practice EFT

1. Identify the issue: Focus on a specific problem or emotion you want to address.

2. Rate the intensity: On a scale of 0-10, rate how intense the feeling is.

3. Setup statement: While tapping the karate chop point (side of hand), repeat 3 times: "Even though I have this [problem], I deeply and completely accept myself."

4. Tapping sequence: Tap each point 5-7 times while stating a reminder phrase about your issue.

5. Check in: After completing the sequence, rate your intensity again. Repeat until the intensity decreases.

Evidence-Based Alternatives for Vagus Nerve Stimulation

While "vagus nerve tapping" as a specific technique lacks research, these methods have scientific support for activating the vagus nerve:

  • Deep breathing: Slow, diaphragmatic breathing (especially with longer exhales) directly stimulates the vagus nerve
  • Cold exposure: Brief cold water on face or cold showers activate vagal tone
  • Singing/humming: Vibrations from vocalization stimulate vagus nerve branches in the throat
  • Meditation: Regular mindfulness practice improves vagal tone over time
  • Gentle neck stretches: Can indirectly influence vagus nerve through muscle relaxation
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