Tapping In: How Tapping Techniques Can Support and Resource Your EMDR Journey
EMDR can be one of the most powerful tools we have for processing trauma and building resilience. But here’s something I wish more people knew: EMDR isn’t just about the big, deep dives into painful memories. It’s also about building the internal strength and safety to do that work in the first place. That’s where tapping techniques—especially when used with intention—can be a game changer.
Let’s break it down.
First, What Do We Mean by “Tapping”?
There are a few different types of tapping that can be woven into EMDR work:
Bilateral Tapping (also called Butterfly Hug or Bilateral Stimulation - BLS): This involves rhythmic, alternating stimulation—like tapping your hands on your shoulders or knees, one after the other. It's foundational in EMDR.
EFT (Emotional Freedom Techniques): Often called "tapping," EFT uses acupressure points on the body (think: temples, under eyes, collarbone) while focusing on emotions or affirmations.
Tapping In Resources: A specific EMDR practice where we “tap in” positive memories, images, or body sensations using bilateral tapping to help anchor internal resourcing.
Each has a slightly different flavor and purpose, and they can all play a role in supporting your EMDR journey.
Why Tapping Supports EMDR So Well
EMDR relies on the brain’s ability to process and integrate stuck trauma—often using bilateral stimulation (BLS) to keep both sides of the brain engaged while recalling distressing material. But before we even get there, we need to make sure you have access to internal resources—things like calm, strength, safety, or comfort.
That’s where tapping techniques shine.
Tapping helps:
Regulate your nervous system (essential before and after trauma processing).
Strengthen positive neural networks (think: feeling grounded, connected, capable).
Give you tools to use between sessions so you don’t feel flooded or lost.
Empower you to take an active role in your own healing.
Three Ways to Use Tapping in Your EMDR Work
1. Butterfly Hug for Grounding and Soothing
The Butterfly Hug is simple, powerful, and accessible anytime.
How to do it:
Cross your arms over your chest like a butterfly (hands resting on opposite shoulders).
Gently tap your hands alternately (left-right-left-right), at your own pace for 10-15 times.
Breathe deeply. Focus on a calming image, mantra, or just let your body settle.
Pause and repeat as much as you’d like!
When to use it:
Before a session to ground yourself, after a tough EMDR target, or anytime you feel emotionally activated.
2. “Tapping In” Positive Resources
This is an EMDR-specific technique, often guided by your therapist, but you can also do a lighter version on your own.
Steps:
Call to mind a positive memory, image, or sensation—something that makes you feel calm, strong, or safe.
Begin gentle bilateral tapping (knees, shoulders, etc.)
As you tap, hold the image in mind and notice any body sensations or emotions that arise.
Let the positive feeling deepen and settle.
Why it matters:
This strengthens your internal resources and gives your nervous system practice feeling good—something many trauma survivors rarely get to experience without fear or reactivity.
3. EFT Tapping for Managing Emotional Overwhelm
When your emotional brain is hijacking your day, EFT tapping can be a lifeline.
Basic formula:
Identify the feeling (“I feel anxious”).
Rate its intensity (0–10).
Tap through a sequence of points (side of hand, eyebrow, side of eye, under eye, nose, chin, collarbone, under arm, top of head) while saying a phrase like:
“Even though I feel anxious, I deeply and completely accept myself.”
Use EFT when:
You’re stuck in a loop, can’t sleep, or need to calm down before processing trauma or going to therapy.
A Note on Safety
Tapping is incredibly regulating when it feels safe. But if you try these techniques and feel more dysregulated, disconnected, or overwhelmed—pause. That’s important information. Let your therapist know so you can modify or slow things down together.
Healing isn’t about powering through—it’s about tuning in.
Final Thoughts from the Therapy Chair
What I love most about tapping is that it puts some of the power back in your hands (literally). EMDR can be intense work, but with good resourcing and support, the experience can have a softer landing.
Whether you're “tapping in” a sense of strength before a session, calming yourself with the Butterfly Hug in a tough moment, or using EFT to process an emotional wave—you’re actively building a more resilient nervous system which is the goal!
