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EFT Tapping as a Mindfulness Tool to Mange Stress and Regulate your Nervous System

Have you ever tried to meditate, only to have your mind drift off to the laundry you’ve been avoiding, replay an awkward conversation from last week, or start putting together a mental shopping list instead?  You're not alone!  While practising as an Occupational Therapist, I worked with many clients who genuinely want to practice mindfulness but sitting still with their thoughts felt overwhelming.  That’s why Emotional Freedom Technique or EFT tapping is a particularly effective tool in promoting relaxation and managing stress.  What exactly is Emotional Freedom Technique (EFT)? Emotional Freedom Technique or EFT tapping involves gently tapping on specific acupressure points on the face and upper body while acknowledging how you feel, helping to promote a mind‑body connection.  The technique was developed by Gary Craig in the 1990s and is rooted in principles of traditional Chinese acupressure combined with modern psychology. You tap. You breathe. You identify ...
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Progressive Muscle Relaxation: A Simple Mindfulness Tool for Stress Management and Sleep Hygiene

Without realising, many of us move through the day holding tension in our bodies as we navigate through busy schedules. 

As you’re reading this, complete a quick body scan. You may notice tight shoulders, clenched jaws and shallow breathing. 


All this built-up tension can make it harder to switch off at the end of the day, disrupting our sleep and aggravating stress. 


Progressive Muscle Relaxation or PMR is a simple mindfulness activity that helps to bring awareness back to the body. It’s a practical tool for releasing tension, reducing stress and getting a better night’s sleep. 




So what exactly is Progressive Muscle Relaxation? 


At its core, Progressive Muscle Relaxation is the practice of intentionally contracting then relaxing different sets of muscle groups throughout the body. 


This contrast elicits relaxation by making you aware of where tension is in your body and helps to achieve a release of this tension once muscles relax. 


Similar to cold water therapy discussed in my previous blog post, PMR is body-led mindfulness practice rather than solely focussing on breathing or thoughts. Appealing to those who find it hard to quiet the mind or sit still. 


How does PMR reduce stress and promote healthier sleep patterns? 


In most cases, stress shows up in the body before we even notice in mentally. When the body is tense, our nervous system reads this as a signal to stay alert. 


From an Occupational Therapy lens, PMR is a practical mindfulness tool that supports stress management and sleep hygiene by: 

  • Activating the parasympathetic nervous system (our body’s rest and digest system)

  • Promoting mind-body connection by bringing awareness to body sensations 

  • Helps you focus on the present moment rather than running away with overwhelming thoughts 

  • Reducing muscle tension 

  • Encouraging emotional regulation through physical release 


It also acts as a heads up to slow down before stress takes charge and impacts your mental well-being. 




A How to Guide to Progressive Muscle Relaxation 


Find a safe space to either lie down or sit comfortably. Allow 5 to 15 minutes and repeat each step below twice: 


  1. Begin by taking a few deep breaths: breathe in for 10 seconds then hold for 5 seconds and then release for 7 seconds 

  2. Starting at the feet, curl your toes for 5 seconds then release for 10 

  3. Now tense your calves by pointing your toes up to your nose for 5 seconds and relax for 10

  4. Then tense your thighs and bum for 5 second and release for 10 

  5. Squeeze in your tummy for 5 seconds then relax for 10  

  6. Clench your both hands into a fist and hold for 5 seconds then release for 10

  7. Shrug your shoulders and hold this for 5 seconds then relax for 10 

  8. Now clench your jaw lightly for 5 seconds then release for 10 

  9. Scrunch your nose and eyes for 5 seconds then relax for 10

  10. Finally, raise your eyebrows high for 5 seconds then release for 10 


Notice the contrast: the soothing difference between the tension and the release 


Disclaimer 

Remember don’t tense your muscle too hard as this may cause muscle cramping and discomfort. Also, stay hydrated and drink plenty of water throughout the day to further prevent muscle cramp. 





How to implement into Everyday Routines and Life 


As an Occupational therapist, I always strive to recommend mindful practices that are easy to weave into the everyday. PMR doesn’t require equipment nor long periods of time to complete. It can be done anywhere and everywhere! 


You might try out PMR: 


  • In bed before sleeping to help rest and recharge 

  • During a particularly anxious period: before a presentation for uni, an exam or important work meeting. It will help you retain focus and remain calm 

  • As part of a wind down routine in the evening instead of doom scrolling ;)



A final note 

In the constant hustle and bustle, Progressive Muscle Relaxation offers a simple, evidence-based strategy to slow down, tune in, and release all that tension you didn’t even know you were carrying.


Some helpful Links: 


I know many people prefer a visual or auditory guide: so I've attached a few links to PMR guides, I hope this helps:


https://www.youtube.com/watch?v=2IJUD-e14FY

https://www.youtube.com/watch?v=912eRrbes2g


Comments

  1. DeeFebruary 1, 2026 at 1:51 AM

    Loved reading your advice, even the way the blog is set out is calming! Congratulations on your work.

    ReplyDelete

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