Need to relax? Try this.
If you need to relax, read on! This blog teaches you an easy tool you can use right now to help you r e l a x.
One of the fastest and most effective ways to get control of our nervous system is to get control of our breath. The Calm Breathing technique is a formula that will help you get calm fast the next time you are too tense. Practice the technique right now by watching the video below and following along. You can also download written instructions in English, Spanish, and Portuguese.
How it works
Take a sharp, deep breath in through the nose. Hold for a couple of seconds, then let the breath out slowly, with a sigh.
Why It Works
Breathing is something that we do all day long without thinking of it, yet we can also control our breathing consciously. When we practice Calm Breathing, we use our breathing to get control over our nervous system. When we slow down our breathing, we slow down our brainwaves. This can help us get out of anxious high-beta wave frequency and into calm alpha waves.
If you haven’t given Calm Breathing a try yet, do it now. Take notice of how your body feels both before and after you use the technique. This technique is just one of many body-based tools that will help you to relax.
More Techniques When You Need To Relax
If you found Calm Breathing helpful, here are a few more tools you can try next time you need to relax: Soothing Butterfly Hug, Simplified Self-Havening, and Calming Hug. All of the videos and techniques in our "Try This" series were created by ACEP's Humanitarian Committee in order to help people heal by spreading the word about the powerful effects of energy psychology techniques. We invite you to help by sharing this information!
Need Help From a Professional?
Many people are experiencing stress and distress, while seeking alternatives to pharmaceuticals. ACEP is a nonprofit, 501c3 dedicated to the research, education, and sharing of energy psychology. Check out the ACEP practitioner directory to find a certified ACEP therapist in your area or online.
Author: Sarah Murphy, LPC
Sarah Murphy is a Licensed Professional Counselor and coach with more than 12 years of clinical experience. She is Communications Committee Chair for ACEP and staff therapist for Unite for HER. She specializes in energy psychology, including EFT, as well as mindfulness and hypnotherapy. Send comments to SarahMurphyLPC@gmail.com; Learn more at www.transformative-therapy.com.
Video Resources Provided by the ACEP Humanitarian Committee
The mission of the ACEP Humanitarian Committee is to develop and implement humanitarian projects that alleviate emotional distress caused by catastrophic natural and man-made events around the globe. We do this by encouraging and assisting ACEP members in developing humanitarian projects that utilize recognized energy psychology and other modalities that meet ACEP’s standards and guidelines. Learn more here.
New Research on AIT (Advanced Integrative Therapy)
A pilot study by Gregory Brown and colleagues and published in the journal Energy Psychology looked at using Advanced Integrative Therapy, or AIT, to clear negative emotions related to past trauma. This is the first formal academic research on AIT!
The study, Therapists’ Observations in Reduction of Unpleasant Emotions Following Advanced Integrative Therapy Interventions, found that the subjective unites of distress (SUD) decreased from an average of 8.3 out of ten down to a zero or one, in just one session of AIT.
The theory of AIT
Research on energy psychology techniques has grown over the past decades, with most of the studies focused on meridian tapping treatments like Emotional Freedom Techniques (EFT) or Thought Field Therapy (TFT). AIT is a chakra- and language-based technique. This pilot study is the first to explore the effectiveness of AIT.
In AIT, the theory is that when we have longstanding patterns of negative emotions, they usually stem from an originating event, probably during childhood. Then the negative pattern is entrenched by some reinforcing events. All that leads up to present-day suffering.
In order to clear these patterns and the suffering they cause, clinicians guide clients in creating statements about the problem. Then, they repeat the problem statement while placing their hands on various points that correspond to the major chakras, down the midline of the body. By going through this process, the problem becomes deactivated and the subjective distress is resolved.
The study setup
The pilot study was a cross-sectional survey design using clinician data and observation. All the clinicians who participated were experienced or expert in using AIT. These clinicians, from all around the world, completed a 17-question web-based questionnaire. The questionnaire assessed SUDs, somatic sensation, and emotion.
Results of this research on AIT (Advanced Integrative Therapy)
There were 76 completed surveys included in the study. Participating clinicians were physicians and licensed mental health providers. They used their charts to complete the survey questions.
Emotions addressed included anxiety, sadness, fear, anger, shame, and helplessness. Seventy seven percent of cases worked on patterns rather than single events. Seventy five percent of the issues addressed were chronic.
Because of the nature of the study, it is not possible to determine causation. However, the clinicians reported a drop in SUDs from 8.3 to 0 or 1 in 92% of cases.
Why this study matters
This study does not allow us to draw big conclusions about cause-and-effect. However, clinicians reported an impressive drop in the SUD rating after just one “round” or treatment with AIT. The results seem to warrant further investigation. The results are an auspicious beginning to research on AIT (Advanced Integrative Therapy). We can consider this a “win” for AIT and for energy psychology!
Want to learn more? You can keep tabs on research about energy psychology by following our research page. Interested in taking a deeper dive into EP? We will launch our Comprehensive Energy Psychology course next summer!
Author
Sarah Murphy, NCC, LPC, serves on ACEP’s board and as the chair of ACEP’s research committee. She has a private counseling practice. She also works as staff counselor for Unite for HER, where she provides counseling for clients who have cancer.
Can Energy Psychology Help with Mindfulness?
The practice of mindfulness meditation is becoming very popular. However, many people find it difficult to start or stay with the practice. Energy psychology practices might help. ACEP founding member and past president Fred Gallo, with his colleagues Bhikkhu Anālayo, Christiane Steffens‑Dhaussy, and Dawn Scott recently published a paper exploring the relationship between mindfulness and the energy practices used in Energy Psychology (EP). You can find their interesting and insightful article, Energy Practices and Mindfulness, in the June 2022 edition of the online open-access journal Mindfulness. They help answer the question, can energy psychology help with mindfulness.
The roots and reach of mindfulness
The practice of mindfulness is central to Buddhism. Indeed, Jon Kabat-Zinn, the creator of MBSR (Mindfulness Based Stress Reduction), states that MBSR was influenced by his study of vipassana. Vipassana is the traditional meditation practice of Theravada Buddhism. Recently, mindfulness has become the most common form of meditation practice in the US. Mindfulness has permeated other disciplines such as yoga, martial arts and psychotherapy.
The article begins with a discussion the Western concept of energy. It goes on to distinguish it from the Chinese idea of qi and the ancient Greek pneuma, as well as the Chinese and Tibetan concepts of wind. Then follows a discussion the benefits of qi gong and tai chi and the impact of mindfulness practices on the body’s energy system.
Can energy psychology help with mindfulness?
The practice of vipassana as taught by Buddhist master S. N. Goenka can lead to somatic experiences. This makes sense because this form of mindfulness stimulates the flow of qi. According to traditional Chinese medicine (TCM), people can experience physical, emotional, and mental problems when their energy is out of balance – whether too high, too low, or even completely blocked.
Stimulating specific acupoints on the impaired meridian/s brings the bodymind back into balance, and the symptoms often clear up. EP differs from other traditional techniques because it does not use needles or massage, and because it treats primarily mental and emotional symptoms.
Buddhism’s five hinderances correspond to today’s understanding of psychology
The authors also discuss the Buddhist concept of the “five hindrances.” This expression refers to a particular set of mental conditions that prevent people from feeling peaceful and thinking clearly. Clearing up or overcoming the hinderances allow practitioners to develop their meditation practices and their education in general.
These hinderances are:
- sensual desire
- anger or irritation
- sloth, or laziness
- restlessness and worry
- doubt
Buddhists believe that overcoming the five hindrances is an indispensable requirement for being able to cultivate mental tranquility as well as liberating insight.
Clearing the hinderances
The authors discuss several possible meridian-based treatments to address each of the hinderances. A sampling of their suggestions include:
- To address overstimulation of sensual desire, stimulate the stomach meridian and kidney meridian by tapping below your eye (stomach 1 point) and below your clavicle (kidney 27 point).
- To address anger and irritation, you can hold your wrist, and stimulate several points on the pericardium, small intestine, and heart and lung meridians.
- To address laziness, use the Thymus Thump.
- To address restlessness and worry, you can use Frontal Occipital Holding or the ESR (Emotional Stress Release) techniques.
- To address doubt, you can try Cook’s Hookup.
In every case, these techniques demonstrate how energy psychology can help with mindfulness.
Practical matters
Meridian-oriented EP methods, such as EFT, TFT, and TTT, address and reduce or eliminate symptoms of trauma, anxiety, and other mental health issues by combining Western psychology with Eastern-influenced stimulation of meridian points. In addition to the tips listed above, the article suggests techniques for energetic protection.
This protection can be important for clinicians, who often work with clients who are experiencing a variety of mental and emotional upsets, as well as for anyone who interacts with other human beings, who often experience a variety of mental and emotional upsets. Among these techniques for protection are the “second skin,” the “invisible cloak,” and the “zip up.” The article provides detailed instruction on how to do these.
If you would like to learn more about the human energy field, consider signing up for ACEP’s new-and-improved Comprehensive Energy Psychology training, coming in the summer of 2023! To follow research on EP, email John Freedom and ask to be added to the EP Research email list.
Anālayo, B., Steffens-Dhaussy, C., Gallo, F. et al.(2022). Energy Practices and Mindfulness Meditation. Mindfulness. https://doi.org/10.1007/s12671-022-01923-6
Blog authors:
Sarah Murphy
Feeling keyed up? Try this.
If you want to learn a safe mind-body technique to help next time you feel keyed up, you’re in the right place. Read on to learn an easy tool you can use at any time to calm down.
When you feel "keyed up" or out of balance, you can get yourself back in balance by practicing the Brain Balancer. This simple body-based technique helps restore left-right balance and allows you to feel more clear and connected. The technique was adapted by Phil Mollon from Roger Callahan's Thought Field Therapy. Practice the technique right now by watching the video below and following along. You can also download written instructions in English, Spanish, and Portuguese.
Why It Works
The Brain Balancer blends principles of neuro linguistic programming and energy psychology. While tapping an important triple-warmer meridian point, you move your eyes and activate different brain functions. All of this allows you to feel present, balanced, and centered.
This technique is also excellent to use when you feel like you haven't fully processed your emotions. If it sounds familiar, perhaps that is because this technique often is a standard part of Emotional Freedom Techniques (EFT) and Thought Field Therapy (TFT) sessions.
If you haven’t given the Brain Balancer technique a try yet, do it now. Take notice of how your body feels both before and after you use the technique. This technique is just one of many you can use to get more calm and present.
More Techniques to help when you are keyed up.
If you found the Brain Balancer helpful, here are a few more tools you can use to calm down and get present: Breathing Into Balance and the Cross Crawl.
If you want to learn to use tools like this for your wellbeing, contact me.
Video Resources Provided by the ACEP Humanitarian Committee
The mission of the ACEP Humanitarian Committee is to develop and implement humanitarian projects that alleviate emotional distress caused by catastrophic natural and man-made events around the globe. We do this by encouraging and assisting ACEP members in developing humanitarian projects that utilize recognized energy psychology and other modalities that meet ACEP’s standards and guidelines. Learn more here.
Is there scientific evidence for the chakras?
Margaret Moda conducted a review of the research on the anatomical and physiological evidence of the chakras. Her study was published in the April 2022 issue of the International Journal of Healing and Caring. After reviewing the literature on the evidence of the chakras, Moda concluded that there is some evidence that chakras emit electromagnetic radiation and have possible anatomical correlates. There is, indeed, some scientific evidence for the chakras!
The theory
The idea of chakras stems from ancient Eastern traditions and has become increasingly popular in the West. The popularity of the concept mirrors that of the meridians – born in the East, gaining traction in the West. There is some scientific evidence supporting the meridians. In this study, Moda sought to examine the evidence for the chakras based on electromagnetic radiation or anatomical correlates.
The study setup
Moda searched databases for studies on the anatomical and physiological studies of the chakras. She excluded papers on theory or intuitive descriptions and expanded her search to include books containing scientific studies. Thus, sixteen studies met the search criteria.
Study results find evidence for the chakras
Moda grouped her results in two categories: anatomical studies and physiological studies.
Anatomical Studies
Two studies found that the chakras align with known nerve plexuses:
- Rokade (2017) found a plexus of nerves near the location of the purported heart chakra.
- Sweta and colleagues (2018) found a plexus of nerves near the location of the purported base or root charka.
Physiological Studies
Several studies found electromagnetic emissions from the chakras:
- One study by Motoyama (1981) used a magnetometer, copper wire and photoelectric cells. When the subjects activated a chakra, the photoelectric cells emitted a faint light and the copper electrode detected high-frequency oscillations.
- Hunt used an electromyograph (EMG) (1977, 1986). She detected wave forms and frequency bands from 100 Hz to 1 KHz, corresponding to various colors, in the area of the chakras. Further, she found that, as the subjects activated or "opened" a chakra, the frequency increased. In 1997, Wirth and colleagues attempted to replicate the findings and did, but others have questioned their research.
- Rewold and Husen (2020) used electrodes to measure frequencies above 200Hz in a group of biofield practitioners and university students. In both groups, the frequency bands matched what Hunt had found. Additionally, the frequency band power was higher among the biofield practitioners than the students.
- Jalil et al (2015) used radiofrequency meters with dipole whip antennas to detect electromagnetic radiation from the chakra locations in young healthy subjects. They found that each chakra emits a particular band of frequencies. Interestingly, their findings (chakras emit frequencies of 29 MHz – 86 MHz) matches the overall frequency of the human electromagnetic field of about 53 MHz.
In each case, there were measurable electromagnetic emissions from the chakras.
Why this study on the evidence for chakras matters
This study adds to our understanding of the human electromagnetic field and round up the evidence for the chakras. While many Westerners remain skeptical of the meridians, chakras, and biofield, these concepts are aligned with what we know about physics: Humans have electromagnetic energy and bioelectric fields.
Get involved!
There are many ways for you to participate in ACEP's mission. If you would like to learn more about the chakras, check out ACEP’s upcoming Comprehensive Energy Psychology course! In order to support research, consider making a donation. Finally, if you would like to get involved with ACEP, join a committee!
Five things to say when introducing people to energy psychology
People who use energy psychology (EP) in their own healing work or in their clinical practice know how powerful it can be. But it can be tricky to introduce these Eastern-influenced tools to Westerners. With the right elevator speech, you can help people understand EP. Then, they might give it a try – and then, they will feel better. Here’s how you can introduce energy psychology to people who aren’t familiar with it.
1: First, give a general overview of what energy psychology is.
Many Americans today have heard of acupuncture and the chakras, but everyone has heard the term “the mind-body connection” or, as Deepak Chopra has turned to calling it, “the bodymind.” (Because they are so interconnected, they are really the same thing!) So, when you are introducing EP to people who don’t know about it, you can say
“Energy psychology is a set of mind-body tools that help people deal with their mental health issues.”
I like to say, “EP a set of body-based tools to help manage our difficult emotions.” You can make it your own, using the language that best suits you and your audience.
2: Then, let them know that other people are using it
People like to be part of things; it provides a sense of belonging. When we are introducing something that could seem unusual, this can be especially helpful! You can say something like
“These techniques have been around for more than 30 years and thousands of people in the US and around the world have been using them for many kinds of issues.”
You can call back the issue that people are presenting with, because EP has a strong enough track record to cover just about everything people are facing, and all get good results. So, instead of “many kinds of issues,” you can use whatever you are seeking to help with – depression, anxiety, trauma, overeating, chemo brain, the list goes on!
3: Build a bridge
EP tools are grounded in Eastern ideas. Many Westerners need to have that acknowledged; that builds the bridge to normalizing it. If you are using a meridian technique like EFT or TFT or TTT, you can say “we will be tapping on a series of acupressure points.” If you are using AIT or another chakra-based technique, you can say “we will be working with energy centers.” In any case, you can give a nod to the Eastern influence by saying
“These techniques are grounded in Eastern practices that have been around for thousands of years and are becoming increasingly understood in the West.”
You can add something about how many people signed up for Nick Ortner’s Tapping Summit (___) or how many therapists have been trained by ACEP (_____). This kind of wording helps people understand that there is a paradigm that is not a monolithic truth.
4: Explain that trauma gets locked in the body, and EP uses the body
Bessel Van der Kolk’s book The Body Keeps the Score tells the story: When we experience trauma, that trauma seems to get “locked” in our bodies. When we experience PTSD, our brains light up as if we were experiencing the trauma all over again. Our bodies go into fight-flight-freeze mode instantly. People might know that the trauma is in the past, but it feels like it’s in the present. We can’t think our way out of this. To explain this, try saying something like
We know today that trauma gets locked in the body, and in order to release trauma, we need to involve the body.
I like to cite Van der Kolk when I introduce EP because, credibility. I’d add, “according to the research from Harvard professor of psychiatry…”. You might like to add that, too.
5: Cite some research stats
There has been a lot of research over the past two decades, which has been very helpful in legitimizing EP! If you want to brush up on your EP research, check out ACEP’s research guide. When you are talking to clients, you can say something like
“More than 200 studies have demonstrated how effective EP is at treating anxiety to depression to PTSD to chemo brain.”
If you are speaking to a specific population, you can cite the research that’s relevant to them. You don’t need a ton of information, just something to pique their interest. I recently introduced EP to a group of people with breast cancer and told them about a study (embed the link to the blog about this) of 212 cancer patients who decreased their “chemo brain” after eight weeks of tapping. They were enthusiastic about giving EP a try!
6: Give a compelling example
Much as I love citing research, there’s nothing like a human story to make the case for EP. If you’ve been using EP in your practice, you probably have some good ones of your own. If not, you can share ACEP member and FREA founder Robin Trainor’s (link to her page) story which she recently shared with me. I think it’s a good one:
“A woman had been gang raped 10 years before she and Robin met. She was haunted by the trauma, couldn’t forgive, and said it was ruining her life. Robin did EFT with her. The woman was 10-out-of-10 upset at the beginning, but after 45 minutes of tapping, her distress went to zero. A year later, she was still free of the trauma.
It’s relatable, and it sure is compelling! Stories like this usually clear up any more hesitation and help paint a full picture of what EP can offer.
Try the recipe!
You can incorporate these five talking points can a brief introduction of EP. Each point builds on the previous and they create a compelling story that helps people overcome any hesitation to trying EP. We know how powerful EP is, and how much it helps people. Giving it a solid introduction honors the tradition and evidence of EP and can help us reach more people.
- It’s a set of mind-body tools.
- Many people use it.
- It’s grounded in Eastern traditions.
- Trauma gets locked in the body, and EP uses the body
- It has research backing.
- Here’s a compelling story of how it helped someone.
- What’s your favorite EP story? Share your comments below.
Have insomnia? Try this.
Want to learn a great technique to help you sleep? You’re in the right place. This blog teaches you an easy tool you can use the next time you have insomnia to help you get the sleep you need.
The Balance Hook-Up, also called the Wayne Cook Posture, is a technique that helps overcome insomnia. In two to 15 minutes, you will feel your body and mind relax, and you will then be able to fall asleep. This technique comes to us from Donna Eden. Practice the technique right now by watching the video below and following along. You can also download written instructions in English, Portuguese, and Spanish.
Why It Works
The Balance Hook-Up is a simple technique that actually has a lot to it! Crossing our ankles, arms, and hands, we are crossing the brain's corpus callosum; this helps us feel grounded. The gentle pressure and attention to our chest area and slow breathing help activate the upper portion of the vagus nerve, which helps us calm down. Moving our tongue up and down applies gentle pressure to our meridian system. All of these ingredients combine to make a fabulous self-soothing, anti-insomnia recipe.
If you haven’t given the Balance Hook-Up a try yet, do it now. Take notice of how your body feels both before and after you use the technique. It is helpful not just for insomnia, but any time you feel upset or have racing thoughts. In fact, this technique is just one of many you can use when you need calming and balancing.
If you want to learn to use tools like this to improve your wellbeing, contact me.
Video Resources Provided by the ACEP Humanitarian Committee
The mission of the ACEP Humanitarian Committee is to develop and implement humanitarian projects that alleviate emotional distress caused by catastrophic natural and man-made events around the globe. We do this by encouraging and assisting ACEP members in developing humanitarian projects that utilize recognized energy psychology and other modalities that meet ACEP’s standards and guidelines. Learn more here.
Three reasons why you need to be using body-based tools in your therapy practice
There is a growing interest in therapy tools that go beyond talk therapy. Talk therapy is great. I’m a classically trained counselor, and I love talking with my clients about how they are thinking of the issues in their lives. However, there are certain cases when talking is just not effective. In those cases, body-based tools, like EMDR, EFT, somatic experiencing, etc., are very effective. These tools are having a hay day, as they should – because they work. Here are three reasons to use body-based tools in your therapy practice:
Trauma gets locked in the body.
Bessel Van Der Kolk’s book The Body Keeps the Score paints the picture well. When we have a traumatic experience, that trauma stays in our bodies. Whenever we remember the trauma, our physiology gets activated as if we were experiencing it again. Our hearts beat faster, we have a rush of cortisol in our blood, our brains change. These experiences happen no matter how much we logically understand that the past is not happening now. No matter how we try, we can’t think our way out of this. Our bodies go into fight-flight-freeze in spite of ourselves.
We have probably all experienced something like this, but here’s a story that illustrates the point. I work with people who have cancer, and therefore trauma. One client thought her oncologist told her she had stage four cancer. The oncologist had been telling her about the grade of her tumor. She did not have stage four cancer and quickly realized her mistake. However, in terms of trauma response, that understanding didn’t matter. Whenever she thought about being in the office and mishearing that diagnosis, she started to shake and cry. That is, until we did a couple rounds of EFT tapping. Since then, her emotions are clear when she remembers the experience. Today, not only her mind but also her body understand that she’s OK.
We all have trauma.
Trauma isn’t just the cancer diagnosis or the bus accident. It’s also the time the class laughed at you in fourth grade, or the time Dad yelled at you when you were six. We all have trauma, and it affects us to a greater or lesser extent, depending largely on the amount of trauma we have. Some of us have experienced more trauma than others, and that matters. Every succeeding trauma leaves us less resilient for the next.
The ACE study shows that the more of these traumas we experienced as children, the more problems we will have as adults. These problems range from increased weight to addiction to financial complications to cancer. We need tools to effectively deal with these underlying traumatic experiences as well as the more recent ones like the cancer diagnosis and the bus accident. And as we’ve seen, talking about them does not do the job.
Trauma clears when you involve the body.
The research on standard CBT for trauma is pretty dismal. People get a little better if they manage to stick it out through all the appointments, but most don’t stick it out, and all still are suffering when it’s finished. And I don’t know about you, but for me, that’s not good enough. It’s not her fault that she got cancer, or that he got hit by a bus. They sure as hell shouldn’t be suffering for years afterwards because we can’t find a decent tool to help them. Thankfully, the research on tools like EFT and EMDR show that these tools actually work.
Let’s take, for example, some of the worst cases: war vets. People who have served in combat zones have experienced things I can only nightmare about. They often come home with PTSD. In the old days, we thought that once people were “shell shocked” they were pretty much messed up for life. Then, we thought that some CBT therapy or virtual reality would do the trick, and it moved the needle a little. Today, we know that there are tools – body-based tools – the help people heal from even the most severe trauma.
The Veterans Stress Project has achieved great results in helping veterans overcome PTSD. One case study shows how six sessions of EFT tapping helped a veteran reduce his PTSD score from 60 (clinical range is 50 or higher) to 40, and down to 22 at six months’ follow up. Furthermore, EMDR is one of the most-researched tools for PTSD. It has a strong evidence base and has been adopted by the VA.
You can learn these tools.
If you are a clinician, you can learn to use these tools in your therapy practice. Your clients deserve it. EMDR certification is available through EMDR Institute. You can get certified in EFT through ACEP, EFT International, and EFT Universe. If you are a client, you can use EFT as a self-help tool to support your growth and recovery between sessions. You can also find therapists who are trained in using these tools. ACEP has a search tool, and Psychology Today lists Energy Psychology as a treatment modality.
Now that you know the three reasons to use body-based tools in your therapy practice, I hope you will consider using them!
How to keep your sanity when the world is losing it
The pandemic, the wars abroad, the political divide at home, inflation, commuting again – sometimes it seems the world has gone crazy. How are we to keep ourselves sane and grounded amidst all that turmoil? The question is not rhetorical. I read the research on mental health and talk about these things with my clients all the time. Here are some ideas that can help you stay sane when the world seems to be going crazy:
Get back to your cushion.
I know, the meditation cushion is almost cliché. That doesn’t mean it’s not important! In my case, it’s a futon in the spare room. Wherever you sit, go sit. Do it every day. If you haven’t started a mindfulness or meditation practice, this is a good time to do it. There’s a lot of research that shows how meditation changes our mood and even changes our brain. It’s probably the single best thing you can do to ensure a little smoother sailing when the waters are rough.
Connect to your peeps.
Your friends and family need you and you need them. Human beings exist in relationship to others, and we just can’t thrive without them. So, send a message, or dial the phone. Have a talk or plan a date. Meet for a walk or a coffee. Whatever you do with them, make your people your priority. They’ll remind you what’s important and what’s eternal, and your life will be better for it.
Stay in your body.
It’s interesting to see how often people are unaware of the signals of distress their bodies are sending. I remember being unaware of them myself, but with practice, I learned to notice and respond to them. You can, too. Things like walking, running, exercising in general can help you burn off extra energy, which we often need to do. Other things like EFT tapping or yoga practices can shift the energy in our body-mind. All of it can help us stay centered, grounded, and calm.
Laugh.
Watch a funny sitcom or stand-up show. Listen to a humorous podcast. Spend time with your funny friend. When all else fails, watch laughing babies on YouTube. Whatever tickles your fancy is fair game – but make laughing a priority. It changes our body chemistry and makes us feel better long after the giggles stop.
Appreciate nature
If you can, go outside. Appreciate the quiet of a snowfall or the din of an ocean or the soothing sound of early birds. Smell the roses! Or the salt air, the moss of the forest, the dry dust of desert sand. Feel the warmth or coolness or shock of cold on your skin. And look! The natural world is beautiful. Cultivate a beginner’s mind and take it all in with appreciation.
Slow down.
When we are in a rush, our body is filling with stress hormones like cortisol and adrenaline. Over the long haul, that’s not good for you. Even in the short term, it doesn’t feel great. When we are stressed, we feel, well, stressed. Cultivate the opposite: Take a pause before you cross the threshold of any room. Take a breath before you talk. When you transition from one activity to the next, take a moment to notice that you are shifting. This is one that I need to practice more this year.
How about you? What from this list strikes a chord with you? What did I leave out? I’d love to hear from you!
Reiki helps Cancer Patients
Energy psychology includes tapping therapies, which have been widely researched and which we write about frequently. However, there is more to energy psychology than meridian tapping. Some energy psychology practices focus on the chakras (Advanced Integrative Therapies, for example, is a chakra-based energy psychology method). Others focus on the biofield. Energy psychology practitioners also may use biofield therapies from other energy-based disciplines. Reiki is one example. It has gained popularity and traction in recent years, particularly in the field of palliative care for cancer patients. It is one of the modalities supported by Unite for HER. Research and patient reports confirm: Reiki helps cancer patients.
What is Reiki?
Reiki (pronounced ray-key) is a noninvasive practice that uses a light touch on, or hovering just above, the body. The goal of Reiki is to direct the flow of energy through the biofield, the purported energy that surrounds and interpenetrates us, in order to promote healing. Reiki promotes a sense of wellbeing and relaxation, reduces stress and anxiety, reduces pain, and increases energy levels.
Reiki originated in Japan, where, according to legend, the monk Mikao Usui created it as a spiritual practice. The word rei means universal, and ki is life energy (like chi). It is now widely used in the West as a popular form of complementary therapy and wellness tool. It is increasingly popular in cancer centers, where it helps address the emotional and spiritual needs of cancer patients. Reiki does not address the cancer itself, but rather, promotes the wellbeing of the patient. It has no negative side effects and patients almost universally endorse it as a relaxing treatment that connects them to a sense of wellbeing.
How does Reiki work?
Reiki providers typically deliver Reiki as a hands-on, using light touch, or hands-over therapy in a series of about 30 hand positions. It is similar to Healing Touch and Therapeutic Touch. The client usually lies fully clothed on a massage table, though sometimes cancer centers have Reiki practitioners deliver Reiki to people receiving treatments in an infusion chair.
Advanced practitioners can also deliver Reiki from a distance by tuning in to the client’s energy field and delivering the treatment. Interestingly, a study in 2004 documented an equal and significant reduction in depression and anxiety among people who received distant Reiki healing. In that study, people did not know whether they were receiving Reiki or not, and there was no evidence that people felt anything during the treatment. During the covid pandemic, Reiki providers often connected to their clients via telephone or video call, and guided the client through some of the hand positions while the practitioner directed the flow of energy, sometimes using their own body as a proxy. Patients reported feeling relaxed and experiencing a greater sense of wellbeing during these sessions. In more common in-person Reiki sessions, people experience relaxation and wellbeing, and often describe being in a liminal state regarding time, place, and even self.
Many cancer patients who receive Reiki report feeling relaxed, often experiencing the first reprieve from anxiety and worry since diagnosis. It is common for people to fall asleep during Reiki treatment. After treatment, people report feeling more optimistic, less tired, and more comfortable.
What does the research say?
According to the National Center for Complementary and Integrative Medicine (NCCIM), there are not enough studies to make claims to Reiki’s efficacy. However, the studies we have to date show that Reiki helps with distress, anxiety, depression, fatigue, and pain. In addition, the anecdotal evidence is strong, and many patients want to try Reiki. Researchers had to close one planned large study because not enough people would agree to be in the no-Reiki comparison group. Reiki and integrative therapies in general are more appealing to women and younger people.
Reduction in distress
A study by the University of Pennsylvania’s Perelman School of Medicine collected pre-post survey data from 213 study participants. Reiki volunteers came to infusion rooms, waiting rooms before radiation or proton therapies, and inpatient hospital rooms. Sessions lasted just 10 – 30 minutes. Recipients reported statistically significant (p< .001) reductions in distress, anxiety, depression, pain, and fatigue. Those who turned in their surveys also liked the session and found it helpful, said they would do it again, and most would recommend to others. In open-ended question responses, most said they found it relaxing, it helped them think positively, relieved physical and psychological symptoms, helped them feel connected to self and others, and increased their sense of spiritual wellbeing.
Improved quality of life
A randomized, controlled, double-blind study from the Centro Hospitalar de S. João in Portugal tested Reiki on patients with blood cancer. The 230 study participants received Reiki, delivered by Reiki practitioners, or sham Reiki, delivered by sham therapists not trained in Reiki. They received biweekly hour-long Reiki sessions for four weeks. Participants took the World Health Organization’s Quality of Life questionnaire before and after treatment. The data showed that pain was the biggest factor in decreasing quality of life, and that those who received Reiki experienced greater quality of life. The WHOQoL data is divided into five domains: general, physical, social, environment, and psychological. Interestingly, in this study only the psychological domain did not reach statistical significance; the other domains all achieved significant improvements (p = .05). Results were impressive enough that the hospital decided to incorporate Reiki therapy in the services available to patients.
Improves fatigue
A pilot study published in the journal Integrative Cancer Studies focused on Reiki to address fatigue among cancer patients. Researchers compared Reiki to rest among 16 participants. Participants experienced both treatment conditions, being randomized into Reiki then rest, or rest then Reiki. Reiki consisted of five consecutive days of hour-long Reiki, a week of no treatment, two more Reiki sessions, and another two weeks off. The rest condition consisted of five days of hour-long rest during the day, followed by a week of no intervention, and a final week of no intervention. During the Reiki condition, participants experienced a reduction in fatigue (p = .05); they also achieved significant improvements in tiredness, pain, and anxiety. These improvements were not found in the rest condition.
Improved wellbeing
A 2012 study published in the American Journal of Hospice and Palliative Care investigated the effect of Reiki on pain and anxiety using a numeric rating scale by Reiki providers. The 118 study participants received between one and four, 30-minute Reiki sessions. Seventy percent of recipients said Reiki improved their wellbeing; 88% said it helped them relax; 45% said it eased pain; 34% said it helped them sleep. For those who received all four Reiki sessions, anxiety decreased dramatically (p = .000001). Pain decreased, and participants reported that receiving Reiki improved their overall wellbeing, sleep quality, relaxation, pain relief, and anxiety.
Overall improvements
A 2013 study published in the same journal investigated Reiki at a cancer infusion center. Participants received Reiki and filled out a survey, rating their improvement in pain, mood, distress, sleep, and appetite. Ninety three percent of Reiki recipients rated it a positive experience, and almost 90% said they would like to have it again. Eighty seven percent said it helped them relax, 75% said it helped ease worry, 79% said it improved their mood, 38% said it helped them sleep, 48% said it helped reduce pain, 41%said it helped with loneliness, 67% said it improved their attitude, and 30% said it helped with their appetite.
Improving pain and anxiety
A team of researchers conducted a review of randomized controlled trials of Reiki for pain and anxiety. All studies in the review included a control or treatment as usual group and a Reiki group; all were published in peer-reviewed journals since 2000. Reiki achieved small effect sizes, measured by Cohen’s d, for reducing anxiety and pain, suggesting that Reiki may be effective for addressing these concerns.
The body of evidence supporting Reiki as a complementary therapy for people with cancer is growing, but small. More, larger studies will help move the field forward. In spite of the research, many oncology centers offer Reiki to their patients. The Memorial Sloan Kettering Cancer Center, MD Anderson Cancer Center, Dana Farber Cancer Institute, and Penn Medicine’s Abramson Cancer Center offer Reiki; all have participated in gathering some evidence of its efficacy.
Who gives Reiki treatments?
Reiki providers do not hold professional licenses in that method, though in some states they must carry a massage therapy license. Some professionals who use energy psychology also use Reiki in their practice.
There are three or four levels of training; each comes with an attunement given from Reiki master to student. At the first level, practitioners learn the hand positions. In the second level, they learn to do distant Reiki. At the third level, they deepen their understanding, learn symbols, and are prepared to teach Reiki to others. After giving an attunement to a trainee, they are called Reiki Masters.
Trainings, however, vary widely. Some people can become Reiki Masters in a weekend or through online courses. One study suggested that Reiki practitioners with more experience generated better results. On the other hand, studies found that practitioners untrained in Reiki giving sham Reiki actually help patients feel better. It will be interesting to see how the field of Reiki changes as the practice becomes more popular and more evidence based.
Bottom Line
Reiki is a form of energy therapy that has roots in the East and is gaining popularity and a research base in the West. It is particularly popular in cancer centers because of its ability to help with anxiety and to reduce pain.