What is EFT Tapping?
The stubborn tension started to fizzle out across my back and that’s how I knew EFT actually worked. Part of me couldn’t believe that tapping on my face was easing a money wound I wasn’t even aware I had.
Let me rewind a little bit because I’m getting ahead of myself.
You know when you’re sitting on your couch scrolling your phone and the universe decides to show you your next big path in the form of an Instagram story?
Oh – well maybe that isn’t the most common experience.
But that’s exactly how I found EFT.
I had never tapped before then I came across a story from my EFT mentor saying she had two spots left in her level ½ workshop the following weekend. The strongest urge pulled my body in the direction of my phone and spoke to me “you must do this.”
And I was freaked out, okay? That was the first time my body spoke to me in this way - an all consuming knowing that something was for me.
So I did what any person would do, I started crying and called my mom. The phone call went something like:
I don’t know what to do.
I want to do this but what if it completely breaks open my trauma?
I want to do this but it’s expensive?
What if it’s a waste of my time?
My intuition and the scared parts of me were at complete odds. But my mom said to try it and to follow the feeling of interest. So, I got off the phone and spent $800 to learn EFT.
The first few days of the workshop were pretty standard. Learning some history and what we were even doing there. Then, it was time to practice what we were learning with real people!
We all picked a belief we felt was true at that moment and an event in our life where it felt especially true.
My belief was “there’s never enough money in business” and the event where it felt true was my parents telling me they were closing their business.
I didn’t know my body was holding onto that moment until I was asked: when was a moment you learned there’s never enough money in business?
Then, I directed my attention to my body. It felt like a heavy tight backpack on my upper back was connected to that moment - so we followed it.
Even though I feel this heavy backpack thinking of my mom telling me they were closing the business, I deeply and completely love and accept myself.
By the time I got to the chin point (don’t worry - I’ll explain that in a bit!), the tension in my back started to fizzle away.
And by the end of the round, it felt slightly easier to think of that moment without feeling like I was carrying a way too heavy backpack. This belief around money that was holding me back felt slightly less true to me.
That was the moment where I realized EFT worked for me and I have to learn everything I can about it.
So, you might be wondering…
What is EFT?
EFT stands for Emotional Freedom Techniques — and it’s often referred to as tapping (cute!).
EFT is a self-soothing technique that reduces cortisol levels in the body by sending “I’m not in danger” signals to your brain and nervous system.
It’s referred to as tapping because you are tapping on different pressure points found along meridians in the body.
In Traditional Chinese Medicine, meridians are energy pathways in our bodies where our energy moves through the body. And the specific points along the meridians act as little exit ramps off of the energy pathways – allowing you to release emotion, lower cortisol, or let go of unsupportive energy.
There’s many different techniques within the EFT umbrella – but the root of tapping is to focus on what is bringing distress so your body can receive the signal that you’re not in danger and it can move into the parasympathetic nervous system (PSNS) response – basically the part of your nervous system called the “rest and digest” system.
This means you’re feeling regulated and can relax — and the body is sending the majority of its energy to thriving and feeling good, not only energy for keeping you alive.
The main thing to remember: EFT is sending signals to the body that you are okay.
So, what does EFT do?
As we’re tapping on specific pressure points while feeling distressed (like grief, heaviness, tension), we are sending signals to our brains and nervous systems that say “I’m okay. I’m not in danger.”
Those messages to the body help bring regulation to the emotional and memory centers of our brains. Showing us that the distressing thing from our past is no longer happening.
Switching us to the parasympathetic nervous system (PSNS) response – aka “rest and digest” mode.
And with our body recognizing we are not in danger, it gives us space to see those painful moments with a new regulated perspective.
Basically, those moments that you’re repeating over and over in your mind?
If you tap as you recall those specific moments, the pain you feel will lessen and your body will be able to focus on other things — like joy and pleasure.
In one study of 83 people, they found a 24.4% decrease in cortisol levels after one EFT session. Compared to a 14.2% decrease for counseling and 0.6% in no-treatment controls. The study was replicated where they found a larger cortisol decrease of 43%.
So, yes – that means we’re tapping on what feels “negative” and I have a lot to say about that – you can read the blog post here.
What are the EFT points?
There’s nine main EFT points we use while tapping – I’m sharing a quick glance at the EFT points in this post.
If you want to dive deeper into what the EFT points mean — or have questions like “how hard do I tap on each point?” — you’ll want to read this blog post.
Side of the hand
Top of the head
Eyebrow
Side of eye
Under eye
Under nose
Chin
Collarbone
Under arm
How do you actually tap?
Now that you know what EFT is, what tapping does, AND what points you tap on – let’s talk about how to actually start tapping.
Focus on something that is bringing up distress. Notice what is happening in the body. Rate how intense it is with a scale of 0-10.
10 being the most intense. 0 being no reaction / feeling neutral.
Once you have that information, you can start tapping! I’m giving you an example EFT round at the end of this blog post – so make sure you read that!
Start tapping the side of the hand – you’re going to say something called a Set Up Statement. And you’ll say it three times.
The Set Up Statement formula: Addressing what you feel + a reframe
The classic EFT reframe is: I deeply and completely love and accept myself
But, that might not be the most fitting – and as an EFT practitioner who deeply values being honest, I’m not going to force you into a reframe that doesn’t feel true. That completely goes against what EFT is about.
Here’s a few examples of other EFT reframes to try:
Right here and now I’m okay
Maybe I can show myself some compassion
It’s okay for me to feel this way
I’m open to seeing how my feelings change
Learn even more about why we use reframes in EFT and reframe alternatives in this blog post.
Move onto tapping on the other points (top of head through under arm) – you’re going to say something called a Reminder Phrase. And you’ll say it once per point.
The Reminder Phrase formula: anything that keeps you focused on the trigger and your feeling about it
After you go through all of the EFT points, give yourself a moment to pause and check-in with how your feelings may have changed. Reflect on your rating – and write down a new number.
When you’re ready to start tapping again, start back on the side of the hand and repeat!
Want to try a bite-size EFT practice focusing on how your body feels?
Download my free 14-minute EFT Tapping audio — that doesn’t force you to say “I’m okay!” when you’re not.
Example round of EFT
Let’s play a game of pretend – because with EFT, we need to have a moment that is bringing up an emotion. And since I’m not talking with you one-on-one right now, we need an example.
Picture this: your friend texted you 15 minutes before your dinner plans saying she couldn’t make it. And you’re feeling disappointed and it’s showing up as an ache in your chest.
We have all we need right there!
What happened: your friend texted you 15 minutes before your dinner plans saying she couldn’t make it
Your feeling: disappointed
How your body is showing you this feeling: an ache in your chest
So, let’s start tapping on this ↓
Tapping on the Side of the Hand:
Even though I feel disappointed getting the text she can’t make our dinner plans, I deeply and completely love and accept myself
Even though she can’t make our dinner and I feel an ache in my chest, I have compassion for myself and how I feel
Even though I feel an ache in my chest because of this text saying she can’t make it to dinner, right here and now I’m okay
Top of the head: I feel disappointed
Eyebrow: Her text saying she can’t make dinner
Side of eye: 15 minutes before, she can’t make dinner
Under eye: Disappointed feeling in my chest
Under nose: Her text saying can’t make dinner
Chin: Ache in my chest
Collarbone: Her text saying she can’t make dinner
Under arm: Ache in my chest thinking of the text
Then, we pause. Check on how that feeling of disappointment and the ache in the chest feels different than before the round when focused on the text.
And tap for as many rounds you need! But always take the pause and reflect.
Thinking about trying EFT but want someone to guide you through it? My one-on-one EFT sessions are for you!
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