Stress and anxious thinking can make something as natural as breathing feel like a struggle. When your upper body feels a little tense and your thoughts are scattered, every breath can feel heavier than it should — but there’s a simple technique you can learn that may relieve that tense feeling.
The simple yet powerful technique called chest tapping might be the solution you’ve been looking for. By the time you finish reading, you’ll see why so many people turn to it for relief. Chest tapping offers meaningful benefits with very few side effects, and it’s something you can try right away.
In this article, we’ll explain what chest tapping is, some of its benefits, how to do it, and more.
Note: The chest tapping technique referred to in this article is effectively used in holistic mind-body practices, and should not be used as a substitute for medical care. As a precaution, when trying any new holistic or fitness technique, please consult your healthcare provider before practicing chest tapping. This is especially important if you are someone experiencing chest pain or you have a chronic pulmonary or cardiovascular condition.
Chest tapping, lightly tapping the chest, is an exercise commonly found in yoga classes and other mind-body practices. The tapping is performed while a person breathes naturally — both on the inhale and the exhale. It’s often directed to a specific area of the chest or lungs, depending on the goal of the session.
Chest tapping and other body tapping is also used as a way to release emotional tension.
The strength of chest tapping should always be gentle and comfortable, adjusted based on the person's preference. Chest tapping should create enough vibration to stimulate the chest area without causing pain or discomfort. It can also be combined with the Brain Wave Vibration technique.
Chest tapping isn’t only physical. Tapping can help you develop an important stress management skill called mindfulness, because it can redirect your attention from thinking about external stressors toward staying present and connecting with your body. Chest tapping is also found in the Emotional Freedom Technique (EFT), a Western holistic practice based on traditional Eastern energy meridians and acupressure points.
Taking time to exercise the mind-body connection can have an emotional purpose, having a calming effect and reducing stress reactions by helping people slow down and stay present.
According to East Asian traditions, our sense of physical and emotional wellness can be supported by stimulating particular energy meridians and acupressure points to create a better balance of vital energy (Qi).
Simple tapping techniques are easy to learn from video instruction online (see our examples, below), and can be practiced at home as a form of self-massage. Research shows that tapping may reduce the effects of stress by lowering cortisol levels.
In structured settings like classes, workshops, retreats, or in private sessions, you can benefit from chest tapping with an expert as your guide, and the practice is often more intentional and tailored to each person’s needs. This can make the benefits easier to notice.
Chest tapping is used in traditional acupressure to stimulate the lung meridian and balance Qi circulation in the chest. The pressure from tapping creates gentle vibrations through the chest, intended to support deeper breathing. A modern therapy based on this ancient practice can be found in chest percussion.
Chest tapping is also traditionally used to stimulate the heart meridian, believed to be beneficial for Qi balancing, for blood circulation, and for emotional well-being.
Gentle, repeated chest tapping can leave you feeling lighter, less tense, and more energized while also supporting your body’s natural way of staying balanced. When combined with a focus on breathing, chest tapping can be an exercise in mindfulness and help you shift out of stressful or anxious thinking.
Try this simple chest tapping practice to ease stressful or anxious thinking:
Chest tapping can be helpful to bring yourself to the present before starting breathing exercises or meditation. The gentle rhythm relaxes the body, brings attention to the breath, and helps clear away distractions so you can focus more easily.
Try this breathing exercise after chest tapping:
Chest tapping is generally safe when done gently, but it may cause mild tenderness if the pressure is too strong. Some people may also feel lightheaded or experience an emotional release during the practice.
If any discomfort continues, it’s best to stop and rest.
While chest tapping is often considered safe, there are situations where it may not be the best choice, including:
If chest tapping causes pain, soreness, or makes breathing harder instead of easier, stop immediately and consult your healthcare provider.
Chest tapping is easy to learn and suitable for most people — even if you have no prior experience. The essentials for good technique are straightforward:
Find any position that feels comfortable for you — stand up, sit with your back straight, or lie down on a flat surface. The key is to keep a good posture with your shoulders slightly back and your chest open, but avoid arching your lower back too much.
Start with gentle tapping and gradually increase or decrease the pressure according to what feels comfortable. You can use your fingertips, your palm, or a lightly closed fist — find whatever hand position works for you. Begin by tapping the center of your chest.
Intentionally inhale through your nose and exhale through your mouth while keeping the tapping steady. Use the rhythm of your breath to focus on letting go of tightness in your chest.
Notice how your body feels and the signs it gives you. At first, you may feel warmth or heaviness in your chest, but as you continue, that may shift into a lighter feeling across your chest.
Start practicing for one minute, and work your way up until you can tap continuously for 3–5 minutes, which tends to be more effective. When you finish, take a few deep breaths and notice the changes in your chest.
Chest tapping may look simple, but the right guidance makes all the difference. A Body & Brain Yoga Tai Chi instructor will help you explore practices like chest tapping in a way that fits your needs. Whether you’re interested in improving your breathing, reducing stressful thinking, finding emotional balance, or simply trying something new for your overall wellness, our team is here to help you every step of the way.
Take the next step toward feeling lighter, more open, and more connected — reach out to Body & Brain Yoga Tai Chi today.