Butterfly Tapping: A Simple Tool to Calm Anxiety (That You Can Do Anywhere)
Anxiety has a way of sneaking up at the worst times—right before a big meeting, in the middle of a tough conversation, or when your brain decides to replay every awkward thing you’ve ever said. When that happens, your nervous system needs a little help shifting gears. Enter: butterfly tapping—a simple, science-backed technique to help you feel more grounded and regulated.
What Is Butterfly Tapping?
Butterfly tapping is a form of bilateral stimulation, meaning it engages both sides of your brain through rhythmic movement. It’s commonly used in EMDR therapy (Eye Movement Desensitization and Reprocessing) but is also a great standalone tool for calming anxiety, reducing stress, and bringing your nervous system back to a more balanced state.
Basically, it helps your brain chill out when it’s in overdrive.
How to Do Butterfly Tapping
The best part? It’s easy, discreet, and you don’t need anything but your hands. Here’s how:
Cross your arms over your chest so your hands rest on your upper arms or shoulders—like a soft self-hug.
Begin tapping one hand at a time, alternating left and right. Keep the rhythm slow and steady.
Breathe deeply as you tap, letting your exhales be longer than your inhales.
Check in with your body—notice if there’s a shift in your emotions, tension, or breath.
Keep going for about 30-60 seconds, or until you feel more settled.
That’s it! Simple, right?
Why It Works
Butterfly tapping helps because it engages your nervous system in a way that promotes regulation. Here’s what’s happening behind the scenes:
It signals safety to your brain. Your body starts shifting out of fight-or-flight mode and into a calmer state.
It mimics REM sleep processing. Your brain processes emotions and stress more effectively, kind of like overnight emotional cleanup.
It brings you back to the present. Instead of spiraling into anxious thoughts, you’re focusing on a physical, rhythmic sensation.
When to Use It
Butterfly tapping is great for moments when:
✅ Your anxiety is ramping up
✅ You feel overwhelmed in a social setting
✅ You’re replaying an awkward or stressful moment (overthinkers, this one’s for you)
✅ You need to ground yourself after a tough conversation
✅ You’re trying to process emotions without feeling flooded
It’s also a helpful tool to use before or after therapy to help integrate emotions, or as a quick reset when your brain is moving too fast.
Give It a Try
Next time you feel that familiar anxiety buzz creeping in, try butterfly tapping. It might feel a little silly at first, but your nervous system will thank you. And if you want more tools like this for navigating stress, boundaries, and all the overthinking, I’m here to help.
Want more mental health tips that actually make sense? Let’s chat. 💛
