Tapping for Pregnancy and Birth: A Natural Tool to Ease Anxiety and Reduce Pain

Pregnancy and birth can be deeply transformative experiences—but they can also bring moments of fear, anxiety, or overwhelm. Whether you’re navigating prenatal worries or feeling nervous about labor, it’s important to have tools that not only calm your mind but also support your body.

One gentle, evidence-informed option is Tapping, also known as Emotional Freedom Technique (EFT).

What Is Tapping?

Tapping is a simple, body-based method that involves gently tapping on specific points on the face and upper body while focusing on a thought or emotion—like fear, pain, or anxiety. These points correspond to meridians (energy channels) used in acupuncture and acupressure.

But unlike acupuncture, tapping is totally needle-free, easy to learn, and something you can do on your own or with a partner.

The Science Behind EFT Tapping

1. Neurobiological Effects

• Amygdala deactivation: The amygdala is the part of your brain that handles fear and the fight-or-flight response. Studies using fMRI and EEG have shown that tapping can reduce amygdala activation, calming the nervous system and lowering stress levels.
  
  

• Reduced cortisol levels: Clinical studies have found that tapping significantly lowers cortisol (the stress hormone) more effectively than traditional talk therapy alone.
  
  

2. Exposure + Somatic Regulation

• Tapping is a form of exposure therapy: You name or focus on the distressing thought/feeling while remaining physically calm by tapping, which seems to help reprocess the emotional charge in a safer way.
  
  

• The tapping itself works similarly to bilateral stimulation in EMDR or vagal tone regulation in somatic practices. It sends calming signals through the nervous system, helping the body recognize that it is safe in the present moment.
  
  

3. Cognitive Reframing

• EFT includes repeating affirmative or accepting statements, such as “Even though I feel anxious, I deeply and completely accept myself.” This process of self-acceptance + awareness + somatic calming helps retrain the brain’s response to stressors.
  
  

Research Highlights

• 2012 study (Feinstein): EFT led to significant reductions in anxiety symptoms—more than CBT alone—in some participants.
  
  

• 2016 meta-analysis (Clond): Reviewed 14 randomized controlled trials and found large effect sizes for anxiety reduction using EFT.
  
  

• 2020 review (Church et al.): Found that EFT reduced PTSD, anxiety, and depression, and improved happiness and immune markers.
  
  

Why It Helps for Anxiety

✔ Activates parasympathetic “rest and digest” system

✔ Rewires brain-body response to stress triggers

✔ Increases feelings of safety and control

✔ Can be self-administered, which boosts self-efficacy

Tapping During Pregnancy

Many people feel overwhelmed by the unknowns of pregnancy: health concerns, body changes, birth planning, and more. Tapping can be a gentle, daily practice to:

• Release fears (e.g., “What if something goes wrong?”)
  
  

• Reduce morning anxiety or nighttime worry
  
  

• Calm stress around medical appointments or test results
  
  

• Build confidence for birth and postpartum
  
  

Example Tapping Setup Statement:

“Even though I feel scared about giving birth, I deeply and completely accept myself.”

Using Tapping in Labor

Tapping can also be used during labor to:

• Calm the nervous system between or even during contractions
  
  

• Re-center after a difficult moment
  
  

• Release fear of pain, interventions, or past birth experiences
  
  

• Reaffirm safety, strength, and trust in the body
  
  

Here’s a simple tapping flow to use during early or active labor:

1. Take a deep breath and name what you’re feeling.
   
   ➤ Example: “Even though this pain is intense, I know my body is doing something powerful.”
   
   

2. Gently tap through the following points while repeating the emotion or affirmation:
   
   

• Eyebrow
  
  

• Side of eye
  
  

• Under eye
  
  

• Under nose
  
  

• Chin
  
  

• Collarbone
  
  

• Under arm
  
  

• Top of head
  
  

3. After one or two rounds, pause. Breathe. Check in with how you feel.
   
   

Partner Involvement

A partner, doula, or support person can even tap on you or guide you through the process. This creates connection and helps regulate your nervous system through co-regulation—a powerful tool in labor support.

Why This Matters for Birth

Fear and anxiety can increase pain perception, cause muscles to tighten, and sometimes even slow labor. By using tools like tapping to stay grounded, you’re more likely to:

• Experience labor as intense but manageable
  
  

• Feel more in control and connected to your body
  
  

• Potentially reduce the need for medical pain relief
  
  

• Carry a sense of empowerment into the postpartum period
  
  

Final Thoughts

Tapping is free, safe, and easy to learn—and it can be a beautiful way to support your emotional wellbeing during pregnancy and birth. Whether you use it daily as part of your prenatal routine or lean on it during contractions, it’s one more reminder that you have power and wisdom within you.

References

1. Feinstein, D. (2012). Acupoint stimulation in treating psychological disorders: Evidence of efficacy.

• Published in Review of General Psychology, 16(4), 364–380.

• Overview: Summarized over 50 studies and concluded that EFT significantly reduces symptoms of anxiety, PTSD, and depression.

2. Church, D., Yount, G., & Brooks, A. J. (2012). The effect of Emotional Freedom Technique (EFT) on stress biochemistry: A randomized controlled trial.

• Journal of Nervous and Mental Disease, 200(10), 891–896.

• Findings: Cortisol levels were reduced by an average of 24% after a single EFT session.

3. Clond, M. (2016). Emotional Freedom Techniques for anxiety: A systematic review with meta-analysis.

• Journal of Nervous and Mental Disease, 204(5), 388–395.

• Findings: EFT produced significant and consistent improvements in anxiety across multiple randomized controlled trials.

4. Church, D., Stapleton, P., & Dahlgren, G. (2020). Is Tapping an Active Placebo or a Powerful Treatment? Exploring the Mechanisms Behind EFT.

• Energy Psychology: Theory, Research, and Treatment, 12(1), 17–33.

• Discussed both the psychological and physiological mechanisms behind tapping, including brainwave changes and heart rate variability.

5. Sebastian, B., & Nelms, J. (2017). The effectiveness of Emotional Freedom Techniques in the treatment of posttraumatic stress disorder: A meta-analysis.

• Explore: The Journal of Science and Healing, 13(1), 16–25.

• Showed EFT’s significant effect size for trauma-related stress and emotional regulation.

6. Lowe, N. K. (2002). The nature of labor pain.

• American Journal of Obstetrics and Gynecology, 186(5), S16–S24.

• Demonstrated the psychological components of pain perception during labor, especially the influence of anxiety and fear.

7. Simkin, P., & Bolding, A. (2004). Update on nonpharmacologic approaches to relieve labor pain and prevent suffering.

• Journal of Midwifery & Women’s Health, 49(6), 489–504.
  Explored how emotional and environmental support affects labor pain and outcomes.

8. Stapleton, P., Sheldon, T., Porter, B., & Whitty, J. (2011). A randomized clinical trial of a meridian-based intervention for food cravings with waitlist control.

• While focused on cravings, this study showed neurochemical and behavioral change from EFT-style interventions.

9. Nursing Times (2020). EFT and the midwife: A complementary approach to anxiety in pregnancy.

• While not a peer-reviewed journal article, this professional practice publication describes midwives using EFT with clients to reduce anxiety.