YouTube Transcript:
Nick Ortner’s Tapping Technique to Calm Anxiety & Stress in 3 Minutes
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right so if it's safe to do so if you're
right so if it's safe to do so if you're not driving in the car
not driving in the car
not driving in the car uh just close your eyes and take a
uh just close your eyes and take a
uh just close your eyes and take a gentle breath
gentle breath
gentle breath in
and let it go and we're gonna do another
and let it go and we're gonna do another one and i want you to notice
one and i want you to notice
one and i want you to notice just how full your breath is so is it
just how full your breath is so is it
just how full your breath is so is it full and going down
full and going down
full and going down deep into your belly relaxed and open or
deep into your belly relaxed and open or
deep into your belly relaxed and open or is it tight and constricted and up high
is it tight and constricted and up high
is it tight and constricted and up high in your chest
in your chest
in your chest so go ahead and breathe in and just
and as you tune into that breath just
and as you tune into that breath just tune into all the anxiety that you might
tune into all the anxiety that you might
tune into all the anxiety that you might be feeling
be feeling
be feeling how much anxiety is in your breath
how much anxiety is in your breath
how much anxiety is in your breath how much stress are you feeling right
how much stress are you feeling right
how much stress are you feeling right now
and give it a number and a scale of zero
and give it a number and a scale of zero to ten so on the stress the anxiety the
to ten so on the stress the anxiety the
to ten so on the stress the anxiety the overwhelm about everything that's
overwhelm about everything that's
overwhelm about everything that's happening
happening
happening just give it a number
just give it a number
just give it a number and would would this number be between
and would would this number be between
and would would this number be between one and ten yes zero to ten
one and ten yes zero to ten
one and ten yes zero to ten to ten excellent and pick whatever
to ten excellent and pick whatever
to ten excellent and pick whatever number
number
number and then we'll gently open our eyes and
and then we'll gently open our eyes and
and then we'll gently open our eyes and do some tapping so
do some tapping so
do some tapping so i'm gonna lead you through marie will
i'm gonna lead you through marie will
i'm gonna lead you through marie will you be my echo oh of course
you be my echo oh of course
you be my echo oh of course does it matter what side we're going on
does it matter what side we're going on
does it matter what side we're going on no whatever feels comfortable for you
no whatever feels comfortable for you
no whatever feels comfortable for you and you can do eyes opened or closed if
and you can do eyes opened or closed if
and you can do eyes opened or closed if you know the points and you like to go
you know the points and you like to go
you know the points and you like to go deeper and close them
deeper and close them
deeper and close them and then i'm gonna do the face points
and then i'm gonna do the face points
and then i'm gonna do the face points for this demonstration
for this demonstration
for this demonstration if you're out and about and you pulled
if you're out and about and you pulled
if you're out and about and you pulled over to tap with us and you haven't
over to tap with us and you haven't
over to tap with us and you haven't washed your hands just skip them
washed your hands just skip them
washed your hands just skip them the process works great skipping points
the process works great skipping points
the process works great skipping points it's not also
it's not also
it's not also two yeah not to interrupt you but for
two yeah not to interrupt you but for
two yeah not to interrupt you but for the folks listening on the podcast will
the folks listening on the podcast will
the folks listening on the podcast will you talk us through just in case they
you talk us through just in case they
you talk us through just in case they can't see the visual
can't see the visual
can't see the visual you got it so we're starting to tap on
you got it so we're starting to tap on
you got it so we're starting to tap on the side of the hand it's called the
the side of the hand it's called the
the side of the hand it's called the karate chop point
karate chop point
karate chop point it's below the pinky on the outside of
it's below the pinky on the outside of
it's below the pinky on the outside of the hand so you're taking
the hand so you're taking
the hand so you're taking four fingers of one hand and tapping
four fingers of one hand and tapping
four fingers of one hand and tapping gently whatever hand feels comfortable
gently whatever hand feels comfortable
gently whatever hand feels comfortable and should you switch hands by the way
and should you switch hands by the way
and should you switch hands by the way i'm going to be the annoying person
i'm going to be the annoying person
i'm going to be the annoying person asking all the questions
asking all the questions
asking all the questions because i know that my audience is going
because i know that my audience is going
because i know that my audience is going to be like what the what are we doing
to be like what the what are we doing
to be like what the what are we doing how do i do it
how do i do it
how do i do it am i doing it wrong yeah you don't need
am i doing it wrong yeah you don't need
am i doing it wrong yeah you don't need to switch hands whatever it feels
to switch hands whatever it feels
to switch hands whatever it feels comfortable for you
comfortable for you
comfortable for you great so we're tapping gently we're
great so we're tapping gently we're
great so we're tapping gently we're tuning into that breath
tuning into that breath
tuning into that breath and repeat after me even though i feel
and repeat after me even though i feel
and repeat after me even though i feel so much
so much
so much anxiety even though i feel so much
anxiety even though i feel so much
anxiety even though i feel so much anxiety
anxiety
anxiety about everything that's going on about
about everything that's going on about
about everything that's going on about everything that's going on
everything that's going on
everything that's going on i choose to relax and feel safe now i
i choose to relax and feel safe now i
i choose to relax and feel safe now i choose
choose
choose to relax and feel safe now and we're
to relax and feel safe now and we're
to relax and feel safe now and we're still on the side of the hand
still on the side of the hand
still on the side of the hand tapping gently even though this feels so
tapping gently even though this feels so
tapping gently even though this feels so overwhelming
overwhelming
overwhelming even though this feels so overwhelming
even though this feels so overwhelming
even though this feels so overwhelming i choose to relax and feel safe now i
i choose to relax and feel safe now i
i choose to relax and feel safe now i choose
choose
choose to relax and feel safe now and one more
to relax and feel safe now and one more
to relax and feel safe now and one more time still tapping on the side of the
time still tapping on the side of the
time still tapping on the side of the hand
hand
hand even though i'm holding so much stress
even though i'm holding so much stress
even though i'm holding so much stress in my body
in my body
in my body even though i'm holding so much stress
even though i'm holding so much stress
even though i'm holding so much stress in my body
in my body
in my body it's safe to let it go now it's safe to
it's safe to let it go now it's safe to
it's safe to let it go now it's safe to let it go now
let it go now
let it go now now we're going to tap through the
now we're going to tap through the
now we're going to tap through the points the first point is the eyebrow
points the first point is the eyebrow
points the first point is the eyebrow inside of the eyebrow
inside of the eyebrow
inside of the eyebrow right where the hair runs and it meets
right where the hair runs and it meets
right where the hair runs and it meets the nose you can use two fingers of one
the nose you can use two fingers of one
the nose you can use two fingers of one hand
hand
hand the other hand or both hands the
the other hand or both hands the
the other hand or both hands the meridians run down both sides of the
meridians run down both sides of the
meridians run down both sides of the body
body
body and you're just tapping gently and
and you're just tapping gently and
and you're just tapping gently and tuning
tuning
tuning in to that stress and anxiety all we're
in to that stress and anxiety all we're
in to that stress and anxiety all we're doing in this moment
doing in this moment
doing in this moment is we're actually looking to fire that
is we're actually looking to fire that
is we're actually looking to fire that amygdala because we want to counteract
amygdala because we want to counteract
amygdala because we want to counteract it with that calming
it with that calming
it with that calming signal so just tapping gently and
signal so just tapping gently and
signal so just tapping gently and breathing gently
breathing gently
breathing gently now we'll move to the side of the eye
now we'll move to the side of the eye
now we'll move to the side of the eye it's not at the temp a little further in
it's not at the temp a little further in
it's not at the temp a little further in right on the bone again one side or both
right on the bone again one side or both
right on the bone again one side or both sides
sides
sides don't worry about getting it perfect
don't worry about getting it perfect
don't worry about getting it perfect take a moment to think about
take a moment to think about
take a moment to think about just how overwhelmed you are
just how overwhelmed you are
just how overwhelmed you are there is so much going on
there is so much going on
there is so much going on and that's okay there's so much going on
and that's okay there's so much going on
and that's okay there's so much going on and that's okay under the eye right on
and that's okay under the eye right on
and that's okay under the eye right on the bone
the bone
the bone it's safe to feel this anxiety it's safe
it's safe to feel this anxiety it's safe
it's safe to feel this anxiety it's safe to feel
to feel
to feel this anxiety under the nose
this anxiety under the nose
this anxiety under the nose and it's safe to begin to let it go and
and it's safe to begin to let it go and
and it's safe to begin to let it go and it's safe
it's safe
it's safe to begin to let it go i hope everyone
to begin to let it go i hope everyone
to begin to let it go i hope everyone listening to the podcast right now comes
listening to the podcast right now comes
listening to the podcast right now comes and watches the visual
and watches the visual
and watches the visual just had to say under the mouth you're
just had to say under the mouth you're
just had to say under the mouth you're going to go above the chin below the lip
going to go above the chin below the lip
going to go above the chin below the lip and that little crease in there we're
and that little crease in there we're
and that little crease in there we're tapping with two fingers
tapping with two fingers
tapping with two fingers tapping gently it's safe to feel this
tapping gently it's safe to feel this
tapping gently it's safe to feel this anxiety
anxiety
anxiety it's safe to feel this anxiety for the
it's safe to feel this anxiety for the
it's safe to feel this anxiety for the collarbone point feel for the two little
collarbone point feel for the two little
collarbone point feel for the two little bones of the collarbone just go
bones of the collarbone just go
bones of the collarbone just go about an inch right below it you can tap
about an inch right below it you can tap
about an inch right below it you can tap with all 10 fingers of both hands
with all 10 fingers of both hands
with all 10 fingers of both hands it's safe to feel this anxiety it's safe
it's safe to feel this anxiety it's safe
it's safe to feel this anxiety it's safe to feel this anxiety
to feel this anxiety
to feel this anxiety underneath the arm three inches
underneath the arm three inches
underneath the arm three inches underneath the armpit either side of the
underneath the armpit either side of the
underneath the armpit either side of the body right on the bra line for women
body right on the bra line for women
body right on the bra line for women it's safe to feel all the stress it's
it's safe to feel all the stress it's
it's safe to feel all the stress it's safe to feel
safe to feel
safe to feel all the stress i'll move back to the top
all the stress i'll move back to the top
all the stress i'll move back to the top of the head and it's safe to let it go
of the head and it's safe to let it go
of the head and it's safe to let it go and it's safe to let it go moving back
and it's safe to let it go moving back
and it's safe to let it go moving back to the eyebrow
to the eyebrow
to the eyebrow it's safe to breathe deeply it's safe
it's safe to breathe deeply it's safe
it's safe to breathe deeply it's safe to breathe deeply side of the eye i
to breathe deeply side of the eye i
to breathe deeply side of the eye i acknowledge
acknowledge
acknowledge all my stress i acknowledge
all my stress i acknowledge
all my stress i acknowledge all my stress under the eye
all my stress under the eye
all my stress under the eye and i begin to feel safe in my body and
and i begin to feel safe in my body and
and i begin to feel safe in my body and i begin
i begin
i begin to feel safe in my body under the nose
to feel safe in my body under the nose
to feel safe in my body under the nose the more i relax
the more i relax
the more i relax the more i relax under the mouth the
the more i relax under the mouth the
the more i relax under the mouth the more my body heals
more my body heals
more my body heals the more my body heals collarbone
the more my body heals collarbone
the more my body heals collarbone the more i relax the more i relax
under the arm the more my body heals the
under the arm the more my body heals the more my body heals
more my body heals
more my body heals top of the head letting go now letting
top of the head letting go now letting
top of the head letting go now letting go
go
go now and you can gently stop tapping and
now and you can gently stop tapping and
now and you can gently stop tapping and take a breath in
and let it go so that was two
and let it go so that was two very quick rounds and now we tune back
very quick rounds and now we tune back
very quick rounds and now we tune back in so we say
in so we say
in so we say first the breath so go ahead and just
first the breath so go ahead and just
first the breath so go ahead and just take a breath i know
take a breath i know
take a breath i know you know i tapped earlier this morning
you know i tapped earlier this morning
you know i tapped earlier this morning but i've had a busy day and
but i've had a busy day and
but i've had a busy day and even in that two rounds i felt my breath
even in that two rounds i felt my breath
even in that two rounds i felt my breath deep and
deep and
deep and down into my stomach so just tune into
down into my stomach so just tune into
down into my stomach so just tune into that
that
that and then also notice that anxiety the
and then also notice that anxiety the
and then also notice that anxiety the stress the overwhelm
stress the overwhelm
stress the overwhelm it was a ten or nine or an eight what's
it was a ten or nine or an eight what's
it was a ten or nine or an eight what's the new number
the new number
the new number what came up and the tapping process is
what came up and the tapping process is
what came up and the tapping process is continuing to do that so we did
continuing to do that so we did
continuing to do that so we did two rounds for demonstration a lot of
two rounds for demonstration a lot of
two rounds for demonstration a lot of the meditations on our app are
the meditations on our app are
the meditations on our app are anywhere between eight and twelve
anywhere between eight and twelve
anywhere between eight and twelve minutes to go a little bit deeper
minutes to go a little bit deeper
minutes to go a little bit deeper and then we what happens with the
and then we what happens with the
and then we what happens with the tapping process also too is that
tapping process also too is that
tapping process also too is that we start doing it and we think we're
we start doing it and we think we're
we start doing it and we think we're worried about one thing but all of a
worried about one thing but all of a
worried about one thing but all of a sudden we realize oh you know what it's
sudden we realize oh you know what it's
sudden we realize oh you know what it's really this thing that i'm worried about
really this thing that i'm worried about
really this thing that i'm worried about so it's almost like
so it's almost like
so it's almost like self therapy where it like lets our
self therapy where it like lets our
self therapy where it like lets our unconscious mind
unconscious mind
unconscious mind give us the truth about what we're
give us the truth about what we're
give us the truth about what we're feeling what's happening and helps us to
feeling what's happening and helps us to
feeling what's happening and helps us to let go
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