Constricted Breathing Technique — Releasing Restricted Breathing with EFT

Overview

The Constricted Breathing Technique — also known as Releasing Restricted Breathing — is a gentle and elegant EFT technique developed by Gary Craig as both a demonstration tool and therapeutic gateway. Its principle is disarmingly simple: use breathing capacity as an objective, measurable indicator of stress level, emotional tension, and energetic blockage in the body. The client takes the deepest breath possible, rates their breathing capacity on a scale of 0 to 10, performs tapping rounds, then reassesses — typically noting immediate, tangible improvement in their breathing.

This technique holds strategic importance in the EFT toolkit for several reasons. First, it delivers a physically verifiable result within minutes, making it the ideal tool for convincing skeptics. The client needs no belief in EFT or meridians — they simply notice that after 5 minutes of tapping, they breathe better, more deeply, more freely. This objective result opens the door to deeper work. Second, it serves as an initial calibration at session start, allowing the practitioner to assess the client's overall tension level before addressing specific issues. Third, it constitutes an excellent self-practice exercise for beginners — simple, quick, and rewarding.

Craig developed this technique after observing a recurring pattern: virtually all his patients exhibited significant breathing restriction, even those unaware of it. When asked to take their deepest possible breath and rate it out of 10, the average was around 6-7/10 — never 10/10. This led him to hypothesize that restricted breathing is the universal somatic reflection of accumulated stress and unresolved emotions.

Physiologically, this observation is corroborated by neuroscience. Chronic stress activates the sympathetic nervous system, which contracts respiratory muscles — primarily the diaphragm, intercostal muscles, and accessory breathing muscles (scalenes, sternocleidomastoids, trapezius). This chronic contraction reduces tidal volume and maximum inspiratory capacity, creating a vicious cycle: shallow breathing maintains the stress state, which maintains muscular contraction, which maintains shallow breathing. Tapping on meridian points, by activating the parasympathetic nervous system via the vagus nerve and reducing cortisol, breaks this cycle and restores full, deep breathing.

Studies on EFT and breathing remain limited but promising. Church et al. (2012) measured significant heart rate variability increase (indicator of vagal tone and breathing quality) after a single EFT session. Stapleton et al. (2017) observed increased oxygen saturation and decreased resting respiratory rate after 4 weeks of daily tapping. Clond (2016), in her meta-analysis on EFT and anxiety, notes that breathing improvement is one of the first effects reported by participants, often before subjective anxiety reduction.

Core Principles

• Breathing as emotional barometer: breathing is the only physiological system that is both automatic (bulbar control) and voluntary (cortical control). This dual nature makes it a unique bridge between conscious and unconscious, body and mind. When a person is stressed, frightened, or emotionally blocked, breathing automatically restricts — often without awareness. Conversely, freeing the breathing sends a powerful signal to the nervous system that danger has passed and the body can relax. This bidirectionality makes breathing a premier therapeutic tool.
• Unconscious breathing restriction: Craig observed that the vast majority of people underestimate their breathing restriction. They have "gotten used to" breathing shallowly and consider this restricted breathing normal. The simple request to "take your deepest possible breath and rate it out of 10" often suffices to reveal this restriction — most people spontaneously rate 5-8/10, realizing with surprise they are not breathing fully.
• The diaphragm mechanism: the diaphragm is the primary breathing muscle and one of the most emotionally stress-sensitive. Traditional Chinese medicine, Reichian psychology, and osteopathy all identify the diaphragm as a major site of emotional tension storage. Repressed emotions — fear, grief, held-back anger, shame — crystallize in the diaphragm as chronic tension, mechanically limiting breathing amplitude. Tapping sends a release signal through the phrenic nerve and vagus nerve to the diaphragm.
• The demonstration effect: a major asset is the ability to produce an objective, measurable result within minutes. Unlike emotional reduction (subjective and invisible), breathing improvement is physically perceptible. The client literally feels lungs filling more, rib cage expanding, abdomen relaxing. This tangible result is particularly valuable with skeptical clients, rational or analytical personalities, and results-oriented patients.
• Autonomic nervous system connection: breathing restriction is a direct marker of sympathetic dominance (fight-or-flight mode). By freeing breathing through tapping, a shift toward parasympathetic dominance (rest-and-digest mode) occurs, measurable by increased heart rate variability (HRV). This neuro-autonomic shift is the central physiological mechanism underlying all EFT therapeutic effects.
• Therapeutic gateway: Craig recommended using the Constricted Breathing Technique at session start for three practical reasons: (1) it relaxes the client and reduces anticipatory anxiety; (2) it concretely demonstrates tapping effectiveness, strengthening therapeutic alliance; (3) it provides a tension baseline for reference throughout the session — if breathing re-restricts during emotional work, it signals significant material has been touched.

Technical Details

Other names

Constricted Breathing Technique, Breathing Assessment and Release, EFT Breathing Liberation Technique, EFT Breathing Test

Creator

Gary Craig, documented in the original EFT manual and EFT Universe training videos

Origin

Craig's clinical observations on the correlation between breathing restriction and accumulated emotional stress

Duration

5 to 15 minutes. Results often perceptible in 1 to 3 rounds

Points used

Standard EFT sequence: Karate Chop (setup), Top of Head, Eyebrow, Side of Eye, Under Eye, Under Nose, Chin, Collarbone, Under Arm

Required level

Beginner — ideal technique for first EFT experience. No prior training needed

Measurement tool

0 to 10 scale of perceived breathing capacity (0 = total inability to breathe, 10 = deepest and freest breath ever experienced)

Usage context

Session opening (calibration), demonstration for skeptics, daily self-practice, panic attack management, public speaking preparation

Compatibility

Compatible with all breathing approaches (cardiac coherence, pranayama, holotropic breathing), sophrology, Jacobson's progressive relaxation

Precaution

For respiratory pathologies (asthma, COPD), work in coordination with the treating physician

Main Indications

• Session opening gateway: the most frequent and strategic use. Allows relaxing the client, demonstrating tapping effectiveness, and establishing a tension baseline in 5 minutes. Craig recommended starting every session with this technique. Going from 6/10 to 9/10 in 3 rounds immediately establishes approach credibility.
• Demonstration for skeptics: the technique's star indication. The physically verifiable result cannot be denied — it is a sensation, not an opinion. Many practitioners use it at conferences, introductory workshops, and public presentations.
• Anxiety and panic attacks: during anxiety or panic, breathing is the first affected system — hyperventilation, shortness of breath, choking sensation. The technique offers a concrete, structured protocol for restoring normal breathing during crisis. The mechanical breathing focus provides an anchoring point diverting attention from the cognitive anxiety spiral.
• Emotional asthma: for patients whose asthma has a significant emotional component (triggered by stress, anxiety, or conflict), the technique can help release stress-related reflex bronchoconstriction. Important: this does not replace medical asthma treatment.
• Public speaking preparation: public speaking fear systematically accompanies breathing restriction — tight throat, short breath, strangled voice. Practicing 10-15 minutes before a presentation restores ample breathing and poised voice. Several professional speakers use this technique backstage.
• Acute professional stress: during a work stress peak, the technique offers quick, discreet relief. Even silent tapping can produce immediate improvement.
• Sleep disorders: breathing restriction prevents the shift to sleep by keeping the nervous system alert. Practicing before bedtime facilitates the parasympathetic transition to sleep.
• Meditative practice support: meditators struggling to deepen their breathing can use this as preparation. 2-3 tapping rounds before meditation free the diaphragm for deeper, more regular breathing.
• Post-COVID respiratory rehabilitation: long COVID patients with persistent respiratory symptoms can benefit from this technique alongside conventional respiratory rehabilitation, addressing the anxiety and traumatic component amplifying symptoms.

Session Protocol

The Constricted Breathing Technique protocol is remarkably simple and teachable in 5 minutes. This simplicity is its strength:

Step 1 — Initial Breathing Assessment (2 minutes)

The practitioner explains: "I am going to ask you to take the deepest breath possible. Not a normal breath — the deepest, fullest breath you can take. Fill your lungs to maximum. Then rate this breath on a scale of 0 to 10, where 10 represents the deepest and freest breath you can imagine."

The client takes the deepest possible breath and rates. The rating addresses subjective quality — the sensation of freedom, ease, and depth, not spirometer-measured air volume. Most people spontaneously rate 5-8/10. Craig observed almost no one rates 10/10 on first assessment. If the client rates 8+, ask: "Can you feel where the breathing seems blocked or limited? Upper chest? Lower back? Side ribs? Throat?"

Step 2 — Setup Statement (1 minute)

The client taps the Karate Chop point while repeating 3 times: "Even though my breathing is restricted at [score]/10 and I feel this limitation in [identified area], I deeply and completely accept myself."

Step 3 — Tapping Rounds (3-8 minutes)

The client goes through 8 points tapping 7-10 times each with reminder phrases targeting the breathing restriction: "This restricted breathing," "I cannot breathe fully," "This tension limiting my breathing," "This restriction in my chest," "My diaphragm is tense," "Something blocking my breathing," "This breathing limitation," "All this tension preventing me from breathing freely."

Step 4 — Reassessment (1 minute)

"Take the deepest breath you can again. What is your score now?" Most clients notice 1-3 point improvement from the first round. Some jump directly from 6/10 to 9/10. If improved but not yet 10/10, ask: "What still prevents reaching 10? Where do you feel remaining restriction?"

Step 5 — Additional Rounds to 10/10 (3-8 minutes optional)

Repeat tapping rounds adjusting phrases for residual restriction. Craig recommended continuing to 10/10 when possible, as this score represents not only free breathing but also deep nervous system release. Reaching 10/10 typically takes 1 to 5 rounds depending on initial tension.

Step 6 — Optional Emotional Exploration (5-15 minutes)

If breathing resists beyond 3-4 rounds or emotions emerge during tapping, a specific emotional component is blocking breathing. Explore: "Is there something emotional connected to this restriction? A memory? A sensation?" Common associations include choking/drowning memories, severe anxiety episodes where breath was "cut off," family contexts where one "had no right" to express freely (metaphor of held breath), or unexpressed deep grief (suppressed sobbing contracts the diaphragm). If a specific memory emerges, pivot to Movie Technique or Tell the Story, then return to breathing assessment.

Variations and Adaptations

• Express version (2 minutes): for crisis or quick demonstration: (1) deep breath and score, (2) single tapping round on "this restricted breathing," (3) reassessment. Used in public presentations and introductory workshops.
• Spirometer version: some practitioners use portable spirometers to objectively measure inspiratory volume before and after tapping. This instrumental measurement adds scientific dimension. 15-30% inspiratory volume increases are commonly observed.
• Group version: particularly effective at conferences or workshops. The facilitator guides the entire group through assessment, tapping, and reassessment. The collective effect is impressive — 50 people simultaneously going from 6/10 to 9/10 creates memorable impact.
• Session closing version: after intense emotional work, reassessing breathing verifies global release and satisfactory relaxation state before the client leaves.
• Cardiac coherence combination: practicing the technique then immediately following with 5 minutes cardiac coherence breathing creates powerful synergy. Tapping frees respiratory muscles, coherence amplifies vagal tone — together producing deep, measurable relaxation.
• Children's version: replace the numerical scale with a visual scale (a balloon inflating) or gestures (arms spreading to show "how much air" enters the lungs). Children often respond faster than adults due to greater nervous system plasticity.
• Morning self-practice version: integrated into the daily tapping routine, morning breathing assessment provides an objective indicator of nervous state upon waking. Below 7/10 indicates residual stress — a signal for extra tapping rounds before starting the day.
• Osteopathic integration: some EFT-trained osteopaths combine diaphragmatic mobilization techniques with meridian point tapping, working manually on the diaphragm while the patient taps facial points, producing superior bidimensional results.

Contraindications and Precautions

• Organic respiratory pathologies: for patients with severe asthma, COPD, emphysema, or other diagnosed respiratory conditions, restriction has an organic component not fully resolved by tapping. The technique can improve the emotional component and stress-related reflex bronchoconstriction but does not replace medical treatment. Work in coordination with the pulmonologist.
• Acute asthma attack: during an acute attack, the bronchodilator is priority. Tapping can complement by reducing associated anxiety but must never delay emergency treatment.
• Hyperventilation: in a hyperventilating patient, the instruction to "take the deepest breath possible" can worsen hyperventilation. Start with slow breathing exercise (4-count inhale, 6-count exhale) to stabilize respiratory rhythm, then introduce tapping.
• Traumatic emergence: rarely, breathing release can trigger emergence of traumatic memories related to suffocation, drowning, strangulation, or asphyxia. The practitioner must be prepared to shift to gentle trauma techniques if needed.
• Panic disorder with respiratory hypervigilance: some panic patients have developed breathing hypervigilance — constantly monitoring their breath. The instruction to "pay attention to breathing" can trigger paradoxical anxiety. Begin by tapping on "this anxious attention to my breathing" before the breathing assessment.
• Undiagnosed chest pain: if the client reports chest pain with breathing restriction not yet medically evaluated, priority is ruling out cardiac or pulmonary pathology. Refer for medical consultation.
• Advanced pregnancy: in the third trimester, diaphragm compression by the gravid uterus mechanically limits breathing capacity. The 0-10 rating should account for this normal physiological limitation. Tapping can help with the anxiety component but will not modify the mechanical restriction.