EFT Tapping: Points to Press for an Emotional Release

The Emotional Freedom Technique, or EFT tapping, combines cognitive (of the mind) and somatic (bodily) techniques to address physical and mental health challenges. It involves tapping on traditional Chinese medicine acupressure points using your fingertips and is believed to stimulate and balance energy.

There have been many studies on this method since it was founded by Gary Craig in 1995, and it has been found to improve mental and physical health conditions such as depression and chronic pain.

Learn about the EFT tapping points, potential benefits, how to do it, and more.

What Are the EFT Tapping Points?

There are nine different EFT tapping points on the body. These points are aligned with the meridians of traditional Chinese medicine. Six are on the head and face, two on the torso, and one on the hand. Here are the nine EFT tapping points and their locations, listed in the order in which they are tapped:

Additional EFT tapping points on the fingers, wrists, and hands are used for more advanced tapping techniques.

Potential Value of EFT Tapping

There are many potential benefits of EFT tapping, including physical, mental, or emotional well-being and performance or life benefits. Research has shown this practice has the following benefits:

• Increases happiness
• Improves immune function, resting heart rate, blood pressure, and cortisol levels
• Decreases pain, anxiety, depression, and posttraumatic stress disorder (PTSD) symptoms

It has also been found to reduce stress and prevent and decrease burnout without medications or invasive treatments, which often cause undesirable side effects.

EFT Tapping Practice Exercise

An EFT practitioner will lead you through a series of steps during a typical EFT practice exercise. They will begin by talking to you about the underlying emotional issue you would like to work through using this technique and ask you to rate its severity on a scale of zero (no problem) to 10 (extreme problem).

Next, you'll work with your practitioner to develop a "setup statement" that you'll repeat during the practice while tapping on the EFT tapping points to connect the body and mind with the desired improvement. A common statement used in EFT is: "Even though I have [problem], I deeply and completely accept myself."

Once you have tapped on each of the nine EFT tapping points repeating this statement, your practitioner will ask you to reassess the severity of your problem and compare your response to the problem severity you reported before beginning the exercise.

How Do You Feel After EFT Tapping?

The way you feel after EFT tapping can vary. Generally, people experience symptom relief, feel energized and refreshed, or the sense that a weight has been lifted from them. It is common to feel less stressed, which research suggests is linked to decreased cortisol levels.

However, some people may feel worse or tired if previously suppressed emotions or symptoms are brought to the surface. Everyone experiences EFT tapping differently; how you feel after a session does not indicate how well it worked.

EFT Tapping Alternatives

Many alternatives to EFT tapping focus on the connection between mind and body.

• Acupuncture uses the foundation of traditional Chinese medicine, meridians, and acupressure points to balance the flow of energy ("chi") through the body.
• Massage therapy, such as acupressure massage, also focuses on acupressure points.
• Tai chi and yoga are specific practices that focus on meridians and energy balancing.
• Hypnosis or hypnotherapy uses the connection between mind and body and a focused state of mind to tap into parts of the brain to make changes that can positively impact physical, mental, or emotional well-being and performance.

Summary

EFT tapping is a mind-body practice you can do at home or on the go to reduce physical and mental challenges. It is based on the acupressure points of traditional Chinese medicine and involves using your fingers to tap on specific points on the body. Research has shown that it can reduce stress, improve pain and anxiety, and more. If you or someone you know may benefit from EFT tapping, contact a professional, such as a complementary and alternative care provider, for support.