Discover how EFT tapping works to reduce stress and anxiety. Learn the 5-step framework, tapping points, and how this emotional freedom technique connects to chakra energy for lasting emotional relief.
EFT, the Emotional Freedom Technique, is a tool to help you live the best version of your life. EFT tapping is a connection between psychology and Chinese medicine. We tend to focus on the issue at hand while tapping on specific meridian points with our fingertips. It was created in 1990 by Gary Craig, and it has recently become very popular due to extensive research on this method.
The tapping points are linked to different meridian channels, which are connected to various organs. In Chinese medicine, it is believed that if the meridians are blocked and energy cannot flow, the balance of the body becomes disturbed. This is where EFT comes in — to help you bring the balance back and unblock any blockages in the meridian channels.
The way EFT tapping works is through a framework of five steps.
The first step is to identify the issue and the second step is to rate it on a scale from 0 to 10. For example; I would begin by identifying my current anxiety level from work which I rate at 8 points out of 10 on the 0 to 10 scale. Once we name and rate the issue, the third step is to establish a setup statement.
The setup statement usually starts with the phrase “Even though…” — then you insert your emotion (in this case, anxiety) — and then create acceptance in the second part of the statement by saying, “I love and accept myself anyway.”
We say this out loud three times while tapping on the karate chop point, which can be found on the side of the hand, near the little finger. Once we have our setup statement, we proceed with the tapping sequence.
The tapping sequence starts from the first point — the top of the head — where we begin with our reminder phrases. Reminder phrases are short statements related to our main problem, which we mentioned in our setup statement. So, in this case, it’s anxiety. While tapping on top of the head, we might say, “I feel this anxiety in my stomach.” You’ll want to tap around seven times or more on this point.
Next, move to the eyebrow point, and say another reminder phrase related to the same issue — for example, “This makes me feel really uncomfortable.” After this point, move to the side of the eye, then the under-eye point, under the nose, chin point, collarbone point, and finally the underarm point, which is located about four inches below the armpit.
Once we finish the entire round of the tapping sequence, we ask ourselves again to rate the issue we’re working on, to see if its intensity has decreased. For example, if at the beginning it was an 8, maybe now it’s a 3 or a 2.
This is the complete five-step framework we use when tapping on specific issues using the Emotional Freedom Technique. Research studies show that EFT tapping leads to effective results for stress reduction and anxiety management and PTSD treatment.
EFT Tapping is not limited to psychology or Chinese medicine – it also aligns with the old chakra system. That system names seven main energy hubs in the body. Each hub ties to certain organs, feelings and life issues. When energy moves without hindrance through the hubs plus their linked channels, the person feels steady, sure and calm. When a blockage appears, the person feels upset, tired or off balance in some part of life.
The first place you tap sits on the crown of the head. That spot links to the Crown Chakra, which stands for clear thought, spiritual link but also higher awareness. Tapping there eases mental strain, sharpens present moment attention and restores a quiet sense of purpose.
The eyebrow point rests between as well as just above the brows. It matches the Third Eye Chakra, the seat of inner sight, gut feeling and guidance. A clog in this hub breeds doubt or endless thought loops. Tapping on the brow sweeps away mental haze and steadies both focus also intuition.
The points under the nose and on the chin tie to the Throat Chakra, which rules speech, truth next to open self expression. Tapping those places supports clear talk, loosens bottled up feelings and grows the courage to speak your truth aloud.
The collarbone point links to the Heart Chakra, the core of love, care plus emotional repair. Tapping there loosens sadness, grudges or grief – love and self-approval move again. It is a strong place to regain steady feelings but also quiet inside.
The spot just beneath the arm connects to the Solar Plexus Chakra, the center that rules personal power, confidence and drive. When you tap that spot, fear, self-doubt plus the sense that you have no power loosen and leave – you feel your own strength but also courage again.
The karate chop point sits on the side of the hand. It links to the Sacral Chakra, which holds creativity, emotion and bonds with others as well as to the Root Chakra, which holds steadiness, safety and a sense of ground. Tap there while you speak your setup phrase – the action steadies your energy or steadies your feelings.
EFT tapping on those meridian points and their chakras does more than quiet the nerves – it evens out the whole energy field. As you let go of stuck emotion also let energy run level, life force energy – Chi or Prana – moves without block.
With the flow restored, you feel centered, sure of yourself and open to plenty in every part of life. Open paths raise your vibration – you draw good events, sound bonds next to material, emotional and spiritual wealth.
Daily EFT thus turns into more than a way to ease stress – it becomes a strong method for lining up with spirit growing as a person plus bringing wishes into real form.
No. You don’t need to believe in energy meridians or anything else for tapping to help. Research shows EFT produces measurable changes in the brain and nervous system whether you buy into the theory or not. Your skepticism won’t block the process – the technique works on the body’s stress response regardless of your belief system.
Most sessions run between 5 to 15 minutes. You can go shorter if you’re working on something simple – maybe just 2 or 3 rounds through the tapping points. Deeper issues might need 20 to 30 minutes. The key isn’t duration, it’s consistency. Five minutes daily beats an hour once a week.
You can absolutely tap on yourself. The basic technique is straightforward enough to learn and use alone. Most people start with self-tapping and find real relief. That said, a trained practitioner helps when you’re stuck, when the issue feels too big to handle solo, or when you keep hitting the same wall. They see patterns you might miss because you’re too close to your own stuff.
Tapping is forgiving. If you miss a point or switch up the order, you’ll still get results. The basic sequence covers all the main meridian channels, so even hitting most of them creates relief. With practice you’ll notice the difference between tapping directly on a point versus near it, but starting out? Just tap in the general area. You’re doing fine.
When you tap on meridian points, you’re clearing stuck energy and releasing bottled emotions. As those blockages dissolve, your stress drops and your muscles relax. That shift from fight-or-flight to rest mode can make you sleepy – same as getting a massage. Yawning during or after a session is common too. It signals energy moving and rebalancing itself. Emotions coming up means the technique is working, bringing buried feelings to the surface so they can finally clear out.
Yes. EFT works alongside medical treatment without interfering with prescriptions. Many people combine both and find the tapping speeds their healing process. Just keep your doctor informed about what you’re doing. If you notice improvements and want to adjust medications, talk to whoever prescribed them first – never stop cold turkey without medical guidance.
Relief from EFT tends to be long-term, especially when you address the root issue rather than just surface symptoms. The more you tap on something, the more thoroughly it clears. Some issues resolve completely in a few sessions. Others need consistent work over weeks or months. Once an issue clears through tapping though, it usually stays cleared – the emotional charge doesn’t come back the same way because you’ve actually processed and released it.
