Can tongue tapping help reduce stress and anxiety instantly?

In today’s fast-paced digitally driven world, you never know when anxiety and stress will come knocking on your door.

From the demanding nature of our jobs to the pressure in personal relationships, the weight of anxiety and stress can feel overwhelming, affecting us on multiple levels including mentally, emotionally, and physically. As such, it is normal to feel anxious or stressed out from time to time. But did you know that you can manage your stress levels by following some simple hacks? These hacks may seem too simple, but their impact can be significant. 

While mindfulness techniques such as deep breathing or meditation, as well as physical activity such as yoga or walking in nature can help significantly, what about times when you need a quick fix? Say, when you are at work? 

Content creator Alan Mandell suggests that simply tapping your tongue to the roof of your mouth a few times can do the trick. “Just by tapping your tongue to the roof of your mouth, you may feel a sense of calmness and some relaxation,” he says.

But is it effective?

 

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Neha Cadabam, senior psychologist at Cadabams Hospitals, cautions that more research is needed before touting tongue tapping as a guaranteed stress reliever. However, she agrees that with this method, certain mechanisms might be at play and can prove to be effective:

The vagus nerve

The vagus nerve is a key player in the parasympathetic nervous system, responsible for the “rest and digest” response. Some theories suggest that stimulating pressure points on the roof of the mouth (palate) with the tongue might activate the vagus nerve, promoting relaxation.

Neuroplasticity

Repetitive tapping might create new neural connections or strengthen existing ones. This could potentially enhance the brain’s ability to regulate emotions and reduce stress responses.

Mind-body connection

Tongue tapping could serve as a form of focused attention, momentarily distracting the individual from anxious thoughts and bringing awareness to bodily sensations. This shift in focus might promote a sense of calm.

Content creator Alan Mandell suggests that simply tapping your tongue to the roof of your mouth a few times can help manage stress, tension and anxiety (Source: Freepik)

How effective is tongue tapping as a stress-relief technique compared to other methods?

Dr Cadabam says that tongue tapping might be particularly beneficial for those new to stress management. It might be a helpful adjunct to other methods such as meditation or physical exercise, particularly for individuals who find them challenging or need a quick, discreet way to manage anxiety in specific situations. “It’s a simple technique with a low barrier to entry. Individuals in high-pressure situations can do it discreetly as it requires minimal space and time,” she affirms.

However, wherever possible, she suggests doing the following exercises:

• Deep breathing: Deep breathing directly activates the parasympathetic nervous system, making it a well-researched and highly effective technique for stress reduction.
• Mindfulness meditation: Mindfulness practices train the mind to be present in the moment without judgment, promoting emotional regulation and reducing anxiety.
• Physical activity: Exercise releases endorphins, natural mood elevators that can combat stress and anxiety.

Should tongue tapping be integrated into broader therapeutic approaches for stress and anxiety?

“Tongue tapping can be a helpful tool within a broader stress and anxiety management plan but should be combined with other therapeutic approaches,” confirms Dr Cadabam. She says that the method on its own can help individuals in the following ways:

• A grounding technique: It can help individuals experiencing panic attacks or overwhelming emotions refocus on their body and present moment.
• A self-soothing tool: It can be a discreet way to manage anxiety in public situations where other techniques might not be feasible.

However, she emphasises to use it as a supplementary strategy alongside evidence-based interventions like cognitive-behavioral therapy (CBT) or exposure therapy to address the root causes of stress and anxiety.

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