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steps to eft tapping
What is EFT tapping, how to do it and the benefits of the emotional freedom technique to rebalance mind, body, and spirit
Emotional freedom technique or EFT, is a powerful well-being and personal development technique that uses your fingers to tap on meridian points to reduce the stress of life challenges and is a go-to for those seeking deep emotional, psychological, and physical relief and real results.
In clinical trials EFT has been proven to rapidly reduce emotional impacts that cause spiritual, mental, emotional or physical dis-ease.
The practice was developed in the 1990s by Gary Craig, and its benefits persist.
EFT tapping therapy is similar to acupuncture but with a twist—you use your fingertips instead of needles to tap on specific acupressure points while focusing on an issue you want to address.
It’s designed to address both emotional and physical issues, making it an ideal tool for managing stress, anxiety, and even chronic pain. EFT helps release blockages in your body’s energy system, promoting emotional clarity and physical ease.
EFT is built on the belief that disruptions in your body’s energy flow can lead to emotional distress and even physical pain.
By tapping away at those disruption blockages—you’re clearing energy blockages and bring balance to your body’s system.
EFT is a combination of cognitive focus and stimulation of energy meridians. In traditional Chinese medicine, these meridians are pathways through which life energy, or qi, flows.
When energy gets stuck—like when you’re stressed, worried, or overwhelmed—it can mess with your mental and physical well-being. EFT taps into these blocked channels to help you feel centered again.
While you tap on the EFT tapping points, you focus on the challenge: acknowledge it, feel it, and—tap by tap—release it.
The aim? To realign your body’s energy system, reduce negative emotions like fear, stress, or nagging self-doubt.
It’s like smoothing out static, or energetic blips.
The effectiveness of EFT in addressing underlying emotional issues allows the body to heal itself when energy flows freely. And physical challenges, including chronic pain, allergies, multiple sclerosis, and emotional trauma.
Discover the benefits and techniques.
#1 New York Times best-selling author Cheryl Richardson explains the Emotional Freedom Technique (EFT) or ‘tapping’ as a powerful tool for overcoming various emotional and physical challenges.
EFT – Emotional Freedom Technique offers more than just surface-level stress relief.
Here’s why people are tapping into this technique (see what I did there 😉?) for their well-being:
Need to unwind fast? EFT tapping acts like a quick reset button for your nervous system, lowering cortisol levels to help you feel more relaxed and centered in minutes.
Tapping on specific acupressure points can ease physical discomfort. Whether it’s tension headaches or chronic back pain, EFT helps reduce pain while encouraging relaxation.
Struggling with a restless mind? EFT calms the chaos by addressing the energy imbalances that drive anxiety, promoting a sense of calm and mental clarity.
When life feels overwhelming, EFT—Emotional Freedom Technique clears the mental fog, guiding you back to your true self. It aligns mind and body, creating a path to inner peace and relaxation.
EFT tapping is a quick and practical way to clear the energetic clutter, recalibrate your mindset, and create more space for fulfillment.
Life is multifaceted, and each of us navigates various challenges across different areas—be it health, relationships, personal growth, or even finances.
Sometimes, it’s not just the big hurdles that trip us up but the everyday stresses that accumulate.
By addressing the emotional roots of your struggles, EFT helps you regain balance, whether striving for better health, nurturing deeper connections with loved ones, or pushing through personal roadblocks.
Let’s explore how EFT—the Emotional Freedom Technique- can bring clarity, ease, and growth to each aspect of your life so you can thrive where it matters most.
Research on EFT—Emotional Freedom Technique shows promising results for both emotional and physical conditions.
Studies have found that EFT tapping reduces stress hormones, improves mood, and even decreases pain levels.
As more therapists incorporate EFT into their practices, its reputation as a valid complementary therapy continues to grow.
EFT can unlock emotional balance and physical relief with ease.
It’s simplicity allows users to break free from the weight of anxiety, stress, and even chronic pain—all with a simple, self-administered tool that blends psychology with acupressure.
In clinical trials EFT has been proven to rapidly reduce emotional impacts that cause spiritual, mental, emotional or physical dis-ease following is current research on the benefits:
EFT improves focus and resilience in high-stress environments, benefiting both professional and athletic performance [Frontiers, 2022].
EFT significantly reduces symptoms of anxiety, depression, phobias, and PTSD by helping individuals process and release negative emotions through acupressure tapping [Frontiers, 2022; Science of Tapping, 2019].
Research has shown that EFT can lower cortisol levels, leading to decreased stress and an increased sense of calm and well-being [Frontiers, 2022; Purdue University, 2022].
EFT has been found effective for managing chronic pain, improving sleep quality, and alleviating symptoms related to autoimmune conditions [Frontiers, 2022; Science of Tapping, 2019].
EFT is known for delivering rapid results with fewer sessions needed, making it a cost-effective option that can be self-administered for ongoing self-care [Science of Tapping, 2019; Purdue University, 2022].
Ready to integrate EFT tapping into your life?
Following is a quick-start guide including the step-by-step process and nine EFT tapping points.
You can view this video by Nick’s sister, Jessica Ortner to see the tapping process in action. She uses the words, “I deeply accept myself” whereas I like to use, “I deeply and completely love, accept and forgive myself.”
Think of an issue you’d like to release and assess how you feel on a scale of 1 (little intensity) to 10 (very intense).
Say your setup statement three times while tapping the Karate Chop Point (side of the hand).
Setup statement: “Even though I have this [INSERT ISSUE], I deeply and completely love, forgive, and accept myself.” Repeat three times.
Use 2-3 fingers on each hand to tap firmly but gently on each point of the diagram. Tap 3 to 5 times on each point, moving down the body. Starting at the eyebrow and finishing on the top of head. Say the reminder statement as you tap each point.
Reminder statement: “This [ISSUE].”
Take a Deep Breath.
Assess your intensity level on a scale of 1 (little intensity) to 10 (very intense).
If the intensity is greater than 2, then continue to the next step.
If it’s a 0 or 1, keeping your head still, look at a point between your toes, and move your eyes up until they reach a point where you’re looking at the ceiling.
Do this while repeating, “This [ISSUE]” as you move your eyes up from the floor to the ceiling. This should take you to a zero-level intensity, and the process is complete for that issue.
You can finish or move onto the next concern.
Repeat the Setup Statement three times while tapping the Karate Chop Point (side of the hand):
Start tapping points while saying the Reminder Statement as you tap on each of the points.
Assess your intensity level on a scale of 1 (little intensity) to 10 (very intense).
If the intensity is greater than 2, then continue to the next step.
If it’s a 0 or 1, keeping your head still, look at a point between your toes, and move your eyes up until they reach a point where you’re looking at the ceiling.
Do this while repeating, “This [ISSUE]” as you move your eyes up from the floor to the ceiling. This should take you to a zero-level intensity, and the process is complete for that issue.
You can finish or move onto the next concern.
Take a Deep Breath.
Assess your intensity level on a scale of 1 (little intensity) to 10 (very intense). If the intensity is greater than 2, then go back to Steps 6 through 8. If it’s a 0 or 1, then the process is complete for that issue and you can finish or move onto the next concern. REPEAT STEPS AS NECESSARY UNTIL YOU ACHIEVE AN INTENSITY OF 0 OR 1
With EFT tapping you’re reclaiming your balance and transforming how you navigate life’s challenges.
Start today and see how a few simple taps can change everything.