16. Awesome: Balance Meditation - Fear, Emptiness & Breath

Abdominal Tapping for Balance and Calm

First, gently tap on the parts of your body that hold fear.
After that, move to tapping on the abdomen and chest — the areas we refer to as the tree.

The abdominal tapping technique is inspired by Kasia’s research on the vagus nerve.
The vagus nerve is the longest cranial nerve in the body, extending from the brainstem down to the abdomen. It plays a crucial role in regulating many bodily functions — including heart rate, digestion, and emotional responses.

By tapping on specific points on the abdomen, you can help activate the vagus nerve and promote a state of relaxation and balance throughout the nervous system. The accompanying video demonstrates this gentle exercise.

You may wish to focus on the following areas:

• Solar Plexus Area:
  Located just above the navel, this region corresponds to the autonomic network that influences self-confidence, emotional stability, and the regulation of stress responses through the diaphragm and vagal pathways.

• Lower Abdomen:
  Just below the navel lies a centre rich in enteric nervous system activity — sometimes called the “second brain.” Tapping here supports gut–brain communication, emotional processing, and creative flow.

• Pelvic Base:
  The area just above the pubic bone connects with deep stabilising muscles and sensory nerves related to safety, grounding, and regulation. Gentle tapping here can help restore a sense of physical and emotional security.

1. Reduces stress and anxiety by activating the parasympathetic (rest-and-digest) system.

2. Improves digestion by supporting healthy vagal tone and gut motility.

3. Enhances emotional regulation through modulation of limbic and brainstem circuits.

4. Boosts immune function by reducing systemic stress and inflammation.

Remember to be gentle and consistent with your tapping. Experiment with different rhythms and pressures until you find what feels most natural and soothing for you.

Incorporating abdominal tapping into your daily routine can be a simple yet powerful way to support nervous system balance and overall well-being.

Music: #Uppbeat – “Oahu” by Northwestern

💫Find me @ www.balance-psychotherapy.org

💫 These sessions use EFT-related tapping and opposite-affect work. If you would like to use EMDR-related techniques (such as the Butterfly Hug), please use the clinic’s journal: Emotional Regulation Therapy Journal – Balance & Clarity Series by Kasia Makuch-Cole, available on Amazon.