The design & science of Shape of Emotion
Shape of Emotion is an integrative approach that draws from several fields of study, including Neuroscience, Affective Science, Energy Psychology, and Mindfulness. This multidimensional foundation allows Shape of Emotion to address emotional regulation from various angles, providing a versatile and holistic tool for emotional well-being.
Cognitive & experiential emotion theories
Shape of Emotion is grounded in embodied cognition, interoceptive awareness, and the constructionist theory of emotion, all of which emphasize the connection between mind, body, and emotion.
Embodied cognition posits that emotions are deeply rooted in our bodily experiences and sensations. This challenges the idea that emotions are purely mental processes. Shape of Emotion uses this perspective by focusing on the somatic experience of emotions (i.e., how emotions are physically felt or experienced in the body), guiding individuals to engage with and regulate their emotions through bodily awareness, rather than just cognitive or verbal means. Influential work by researchers like Candace Pert and Esther Sternberg supports this approach, showing that emotions are physiological events tied to biochemical processes in the body.
Interoceptive awareness involves recognizing internal bodily signals, such as heartbeat or breathing patterns, and is critical to understanding emotions. Research shows that higher interoceptive awareness improves emotional regulation. Shape of Emotion cultivates this by encouraging individuals to identify and observe their emotions in the body, fostering a more refined emotional understanding. The use of touch in the process also enhances interoceptive awareness by activating brain regions involved in emotional processing.
Finally, Lisa Feldman Barrett's constructionist theory of emotion underpins Shape of Emotion’s view that emotions are constructed experiences, shaped by internal sensations, concept knowledge, and situational context. This theory reframes emotions as dynamic and individual, rather than fixed or universal, aligning with Shape of Emotion’s adaptable, body-based approach to emotional regulation.
Neuroscience and affective science
Neuroscience is the scientific study of the nervous system and affective science is the scientific study of emotion or affect.
Neuroscience has played a pivotal role in shaping our understanding of emotional regulation. Research in affective neuroscience emphasises that emotions are not only cognitive experiences but are deeply embodied and have neural correlates. Findings from studies on the somatic basis of emotions (Damasio, 1999)1Damasio, A. R. (1999). The feeling of what happens: Body and emotion in the making of consciousness. New York, NY: Harcourt Brace. highlight that emotions are intrinsically linked to bodily states. Shape of Emotion taps into this body-mind connection by guiding individuals to engage with the five key markers or characteristics of their emotions—shape, size, colour, texture, and weight—and observe how these markers change during the process. Through its structured steps, Shape of Emotion supports the body’s natural capacity to regulate itself, aligning with the neural pathways involved in emotional regulation.
Affect is a central feature in almost all phenomena that are labelled "mental" and some that are labelled "physical," including mental illness, health and physical illness, resilience to stress and well-being.2Gross, James J., and Lisa Feldman Barrett. "The Emerging Field of Affective Science." Emotion 13, no. 6 (2013): 997-98. https://doi.org/10/gf7wkf.
In Affective Science, the ability to regulate emotions effectively has been shown to influence well-being and resilience (Gross, 1998)3Gross, J. J. (1998). The emerging field of emotion regulation: An integrative review. Review of General Psychology, 2(3), 271-299. https://doi.org/10.1037/1089-2680.2.3.271. Shape of Emotion provides a framework to support this regulation by allowing individuals to work somatically and cognitively with their emotions.
Emotions are made where the mind and body meet. Emotions are a mind-body response to events, thoughts and memories. When we feel something it activates a neural network, simultaneously throughout the brain and body, producing hormones and chemicals that influence behaviour on a conscious and unconscious level.4Pert, Candace B. Molecules of Emotion. New York: Scribner, 2003.
Shape of Emotion is supported by the work of Lisa Feldman Barrett and her theory of constructed emotion which says that emotions are brain-body events understood in context. Emotions are felt in the body while the brain makes meaning of the bodily sensations in relation to what is going on in the world around the person feeling these emotions. This theory dismisses the long held view that there are universal emotions that can be distinguished by reading facial expressions.5Barrett, Lisa Feldman. How Emotions Are Made: The Secret Life of the Brain. Houghton Mifflin, 2017.
Shape of Emotion doesn't need to know what label you have given this instance of the particular feeling you wish to down-regulate, release and let go of. It works directly with the somatic felt sense and acknowledges that although we all may admit to have experienced an instance (or more) of anxiety, for example, our anxiety will show up differently for each of us in our bodies and will feel different for each of us.
Energy psychology
Shape of Emotion also aligns with principles from energy psychology, a field that explores the role of the body’s energy systems—such as acupuncture meridians and biofield energy—in emotional regulation.
Energy psychology is a collection of mind-body approaches for understanding and improving human functioning. It focuses on the relationship between thoughts, emotions, sensations, and behaviours, and known bioenergy systems (such as meridians and the biofield). These systems and processes exist, and interact, within individuals and between people. They are also influenced by cultural and environmental factors.6"What Is Energy Psychology?" Association for Comprehensive Energy Psychology. Accessed October 28, 2019. https://www.energypsych.org/page/AboutEPv2.
Studies on energy psychology have demonstrated that techniques like acupressure, used within Shape of Emotion, can positively affect emotional and physiological states (Feinstein, 2008)7Feinstein, D. (2008). Energy psychology: A review of the preliminary evidence. Psychotherapy: Theory, Research, Practice, Training, 45(2), 199-213. https://doi.org/10.1037/0033-3204.45.2.199. The practice of combining energy systems with psychological work has been found to reduce emotional distress and promote balance within the body’s bioenergy systems (Gallo, 1999)8Gallo, F. (1999). Energy Psychology: Explorations at the Interface of Energy, Cognition, Behavior, and Health. CRC Press. The structured use of acupressure in Shape of Emotion leverages this connection, facilitating emotional shifts through the body’s energetic pathways.
The science behind energy psychology includes over 200 studies, review articles and meta-analyses, published in professional, peer-reviewed journals.
Mindfulness
Mindfulness is another essential component of Shape of Emotion. The process encourages individuals to remain fully present with their emotions, observing them without judgement or resistance. By bringing awareness to bodily sensations, emotional structures, and their transformations, Shape of Emotion incorporates a key aspect of mindfulness: the non-reactive awareness of the present moment. This helps individuals move away from automatic, habitual emotional responses and toward a more conscious, self-regulated engagement with their emotions (Kabat-Zinn, 1994)9Kabat-Zinn, J. (1994). Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life. Hyperion.. By fostering this mindful awareness, Shape of Emotion offers individuals the ability to respond to their emotions in a way that promotes long-term emotional health.
Traditional healing and evidence from energy systems
Shape of Emotion draws from traditional healing practices that have long recognized the importance of balancing the body’s internal systems. Meridian-based therapies, such as acupuncture and acupressure, have shown promise in regulating the body’s autonomic nervous system (Lane, 2009; Cho et al., 2021)10Lane, J. (2009). The neurochemistry of counterconditioning: Acupressure desensitisation in psychotherapy. Energy Psychology Journal, 1(1), 31-44. https://doi.org/10.9769/EPJ.2009.1.1.JL11Cho, Y., Joo, J.-M., Kim, S., & Sok, S. (2021). Effects of Meridian Acupressure on Stress, Fatigue, Anxiety, and Self-Efficacy of Shiftwork Nurses in South Korea. International Journal of Environmental Research and Public Health, 18(8), 4199. https://doi.org/10.3390/ijerph18084199.
Studies on acupuncture and acupressure have also indicated their efficacy in reducing anxiety, stress, and other emotional imbalances by stimulating the body’s energy flow (Kober et al., 2002; Feinstein, 2010)12Kober, A., Scheck, T., Greher, M., Lieba, T., Fleischhackl, R., Randunsky, F., & Hoerauf, K. (2002). Prehospital analgesia with acupressure in victims of minor trauma: A prospective, randomised, double-blinded trial. Anesthesia & Analgesia, 95(3), 723-727. https://doi.org/10.1213/00000539-200209000-0003813Feinstein, D. (2008). Energy psychology: A review of the preliminary evidence. Psychotherapy: Theory, Research, Practice, Training, 45(2), 199-213. https://doi.org/10.1037/0033-3204.45.2.199. The application of acupressure in Shape of Emotion is a modern adaptation of these ancient techniques, supporting both emotional regulation and physical well-being.
Technical skill and adaptive change
Shape of Emotion represents a distinctive approach to emotional regulation, bridging the gap between technical skill acquisition and adaptive change. Unlike conventional emotion regulation strategies that primarily focus on cognitive processes or behavioural modifications, Shape of Emotion provides a learnable, practice-based method that simultaneously develops technical proficiency and facilitates deep emotional transformation.
This dual nature of Shape of Emotion—as both a technical skill and a facilitator of adaptive change—can be further understood through transformative learning theory (Mezirow, 1991)14Mezirow, J. (1991). Transformative dimensions of adult learning. Jossey-Bass.. Transformative learning occurs when critical reflection on one’s emotional experience leads to a shift in perspective, ultimately changing the way emotions are understood and managed. Shape of Emotion’s focus on the somatic experience triggers this reflection, facilitating long-term shifts in emotional patterns and responses.
Technical skill
The technical aspect of Shape of Emotion is structured around its four-step process: Feel, Find, Observe, and Touch. This systematic approach enables individuals to engage directly with their emotions, allowing for regular practice and incremental improvement. Similar to skill-based activities, such as playing an instrument or learning a sport, repeated practice of Shape of Emotion leads to greater proficiency over time. This concept aligns with deliberate practice theory, as described by Ericsson et al. (1993)15Ericsson, K. A., Krampe, R. T., & Tesch-Römer, C. (1993). The role of deliberate practice in the acquisition of expert performance. Psychological Review, 100(3), 363-406., which emphasises that expertise is developed through consistent, structured practice, rather than innate talent. In the context of Shape of Emotion, this allows individuals to regulate immediate emotional responses more effectively while fostering long-term emotional resilience.
Adaptive change
Beyond its technical proficiency, Shape of Emotion stands out for its capacity to foster adaptive change. Adaptive change refers to the transformation of underlying beliefs, attitudes, and emotional responses (Heifetz et al., 2009)16Heifetz, R., Grashow, A., & Linsky, M. (2009). The practice of adaptive leadership: Tools and tactics for changing your organisation and the world. Harvard Business Press.. Shape of Emotion addresses this deeper level of change by engaging the embodied experience of emotions. Through somatic awareness, individuals are encouraged to process emotions as they are experienced physically, rather than as abstract or cognitive events. This engagement with the body allows for immediate emotional regulation and also encourages more profound emotional shifts over time.