Close-up of a child's face with a tear rolling down the cheek.

2 steps to move your emotional energy and feel better

Posted on: March 7, 2010by Dr Kim Dr Hil

Emotional Movement Technique

The Emotional Movement Technique is effective for relieving stress and increasing EQ. One of the benefits of this exercise is that it takes 2 minutes or less to complete. Think of an issue that you find stressful. Follow these steps and work with the biology and psychology of stress relief.

Diaphragmatic Breathing

Shift out of the neural hijacking of the emotional brain with diaphragmatic breathing.

Breathe so that when you inhale you feel your abdomen rise and when you exhale feel your abdomen gently contract. This is called diaphragmatic breathing. Allow this to be the rhythm of your breath.
Feel the complete and total support of the surface on which you rest. Should your mind begin to wander at any time, simply note that your mind has wandered and gently and firmly guide your awareness back to the sensations of your in-breath and out-breath. Thoughts come and go. They flow and they change. Simply note them when they arise and come back to the rhythm of your breath.
Don't worry if this feels new. It may take some practice for your body to adjust to this breath pattern. This is the most natural breath for your body. Allow yourself to find the effortless rhythm of your breath. Your body is aware that it is rejuvenating and being replenished with every in-breath and out-breath. How you breathe has everything to do with how you live. If you are not relaxed you cannot readily get out of the neural hijacking of your emotional brain. Consequently, you cannot easily get in touch with the power of your emotional intelligence.

Emotional Movement

Move your emotional energy by focusing on the area of your body that is currently holding your emotions.

Where do you feel your emotions in your body? You may notice sensations such as warmth, pressure, tingling, tightness, etc in one or more areas of your body.
Notice what you feel. Label your emotion while you breathe consciously and deeply in and out of this area for 5 full deep breaths. Consciously release this emotional energy on the exhale.
Do your best to stay out the story of why you feel the way you do and focus instead on releasing your feelings through your exhale. When you allow yourself to feel you move your emotional energy. Through emotional movement, you are working with the purpose of emotions. When you move this energy you disengage from the neural hijacking of your emotional brain. It is not effective to try and think your way through the feeling process. The more you practice this Emotional Movement Technique the more you strengthen your EQ.

Coaching and Counseling

Hilary Stokes Ph.D. and Kim Ward Ph.D. have been a team for 20 years, specializing in mind, body, spirit psychology. They are the authors of the bestselling books The Happy Map: Your roadmap to the habit of happiness and Manifesting Mindset: The 6-step formula for attracting your goals and dreams and founders of Authenticity Associates Coaching and Counseling. They are passionate about combining the best of holistic and traditional approaches to health and happiness. If you are interested in learning the answers to the most frequently asked questions on how to decrease stress and increase happiness sign up for their free video series.

About the Authors

Hilary Stokes Phd

HIlary Stokes, Ph.D., LCSW is a licensed psychotherapist in California with more than 25 years of clinical experience, specializing in trauma therapy, PTSD treatment, anxiety, depression, and nervous system healing. She holds Master's degrees in Clinical Social Work and Kinesiology and Sports Psychology and a Ph.D. in Transpersonal Psychology with a specialization in Tibetan Buddhist Psychology. Dr. Stokes is extensively trained and certified in brainspotting, EMDR, somatic therapy and other mind body approaches. Her integrative work bridges neuroscience, mindfulness, and holistic psychology to help clients process unresolved trauma, rewire stress patterns, and build emotional resilience.

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Dr. Stokes’ clinical approach is informed by advanced professional training and her own healing journey from complex trauma, which shaped her commitment to therapies that go beyond traditional talk therapy. She has worked in psychiatric hospitals, addiction and PTSD treatment centers, universities, integrative medical facilities, and private practice. As co-developer of the psychology and wellness programming at Sanoviv Medical Institute, she witnessed firsthand the power of integrating mind and body for lasting transformation. Today she helps individuals heal trauma, strengthen emotional regulation and reclaim purpose through brainspotting, EMDR, somatic therapy and mindfulness interventions.

Kim Ward Phd

Kim Ward, Ph.D. holds both a masters and a doctorate in Transpersonal Psychology with a specialization in Tibetan Buddhist Psychology. She brings more than 25 years of experience in trauma recovery, Brainspotting and mind-body transformation. She is extensively trained and certified in Brainspotting, somatic therapy, and trauma-informed approaches. Dr. Ward integrates neuroscience, nervous system regulation and consciousness-based psychology to help individuals process unresolved trauma, shift limiting beliefs, and access greater emotional resilience. Her work focuses on healing at the root, beyond symptom management, through brain-body therapies that create lasting change.

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As co-developer of the psychology and wellness programs at Sanoviv Medical Institute, Dr. Ward brings a uniquely holistic perspective to trauma therapy and personal growth. Her path from corporate leadership into psychology shaped her commitment to helping clients move beyond external success toward embodied fulfillment and emotional freedom. Dr. Ward's expertise combines Brainspotting, emotional intelligence, contemplative psychology and purpose-driven coaching. Drawing from both advanced academic training and lived experience navigating complex family mental health dynamics, she supports clients in transforming stress patterns, reclaiming vitality, and aligning with authentic purpose.