Yoga Nidra, Breathwork, Tapping (EFT), and Butterfly Hug: Self-Care Options During Times of Disaster and Extreme Stress

When all else fails—-breathe…

The recent hurricanes and multiple tornadoes have caused destruction and disruption to the lives of millions in their path- throughout Florida, South Carolina, and more. Those impacted are still without power, access to Wi-Fi, and drinking water.  Some homes were flooded or destroyed, and entire communities are gone.  Many people, pets, and wildlife have died or have been displaced making recovery and starting over a reality that will take many years. In the face of such disruption, how can one find the focus or secure space for self-care? Mindful breathing practices, tapping, and Yoga Nidra are portable, on-demand self-regulation interventions that can bring peace, strength, and resilience while riding the waves of change.

Yoga Nidra, one of the least-known practices of yoga, is becoming more known as a practical, cost-effective, and precise self-care practice reported to reduce anxiety, anger, depression, post-traumatic stress disorder (PTSD), control substance use and other behavioral health concerns. Often referred to as “yogic sleep,” Yoga Nidra is a powerful relaxation practice that can be accessed anywhere, anytime. It involves a guided relaxation and calming breath work that promotes deep relaxation and mind control. Unlike traditional yoga, Yoga Nidra is practiced lying down or in a chair, making it an accessible practice for every body regardless of physical activity.

For those impacted by the storms, it may be difficult to imagine finding a comfortable place to relax, let alone finding Wi-Fi or cell service to play a guided Yoga Nidra meditation. I include these tips for practicing Yoga Nidra as a guideline that can be adapted as needed. Remember that when all else fails, we always have the breath. Just breathe….

How to Practice Yoga Nidra:

1. Find a comfortable space: Choose a quiet, comfortable place where you won’t be disturbed.
2. Get into a comfortable position: Lie down on your back with your legs extended and arms by your sides.  Or sit in a chair backed up to a wall so you can support your head, both feet on the ground.
3. Listen to a guided recording (if available): There are many guided Yoga Nidra meditations available online or on apps. Or just hum with each long slow exhale (8-10 times).  Yoga of sound can also be utilized using listening to the inhale and exhale, or humming.
4. Let go of tension:  Arrive and land in the place where you are lying down or sitting.  Allow the body to relax and release any tension.  Say to yourself as you inhale “let” and as you exhale say the word “go”.   Notice how the body and mind are stilled with something to focus on.
5. Focus on your breath: Bring attention to your breath and let it flow slowly and naturally.  Counting as you breathe can anchor the attention of a distracted mind.  For example, inhale to the count of 4, exhale to the count of 6.  Or start counting backwards from 100, and when you lose your place, go back to 100, and begin again.
6. Surrender to the practice: Allow yourself to relax, trust, and let go.  Allow the space you are in whether on the ground, or on a chair to hold you.  Notice how every part of you is being held and supported by the surface beneath you.

Emotional Freedom Technique (EFT) is a powerful self-help tapping tool that can be used to alleviate stress, anxiety, and trauma. For those impacted by the recent hurricanes and tornadoes, EFT can be particularly helpful in coping with the emotional aftermath of the disaster.  Tapping on the various acupressure points around the body activates a different neural network in the brain to release, relax, and reveal alternative thoughts and beliefs about the current stress.

Here is how to do it:

Tap on specific acupressure points (Google EFT tapping points if you can, to obtain the diagram) on the body while simultaneously focusing on the intense emotion and negative beliefs associated with the upsetting event. This process (done repeatedly for 5 minutes) helps to release emotional blockages and activate the relaxation response for healing.

1. Identify the target emotion/belief: Determine the specific emotion or blocking belief upsetting you now. It could be fear, anger, sadness, overwhelm, or a combination of these.
2. Rate the intensity: Use a scale of 0-10 to rate the intensity of the emotion, with 0 being no distress and 10 being the most activation you are having about this now.
3. Create a reminder phrase: Develop a short phrase that summarizes the issue you want to address. For example, “I have fear about my future”.   Or “I can’t believe my life has been impacted by this storm”.  And then add “Even though I have this fear, I totally love and trust my ability to get through this” (or something equivalent that works for you). And then move to the next point as you repeat this.
4. Tap on the acupoints: While repeating your stressful thought and reminder phrase, tap on the specific  acupressure points on your body in a sequence as follows: side of the hand (karate chop point), inner edge of the eyebrow,  side of the eye near the temple, underneath the nose/just above the lip, below the lip above the chin, collarbone, under the arm pit, top of the crown of head, and repeat this several times (5-6) until you notice your thoughts and beliefs are changing (getting less intense, more optimistic).
5. Re-rate the intensity: After tapping, rate the intensity of the emotion again. If it has decreased, repeat the process until you feel you have found sufficient relief for now.

Another gentle tapping technique, that also utilizes the ever-present breath, is Butterfly Hug:

Cross your arms at the wrists, interlocking thumbs to form a butterfly’s body, fingers to form the butterfly’s wings.

Rest the butterfly on your chest, wings pressing on the soft spots just below your collarbone on each side of your chest.

Begin breathing deeply and have the butterfly’s wings gently massage the soft spots just below your collarbone.

Gently tap the wings up and down, enhancing the positive emotions you feel.

Optional: Incorporate an affirmation, such as: (Your name), you are doing the best you can under the circumstances.

And again, remember…just breathe to recover from a traumatic experience… We always have the breath. Breathe in through the nose…..and out slowly through the mouth. Just three of these deep, calming breaths can help us to ground ourselves in the moment and access relief from intense activation and reactive thinking-immediately.

May we all find happiness, hope, stay safe and sane—-and keep finding ways to stay connected and have fun.

Peace…Dr. Kathy

Here is a great resource from the American Psychological Association (APA) about recovering emotionally from a disaster….check it out when you can: https://www.apa.org/topics/disasters-response/recovering