What Is EFT Tapping?
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EFT (Emotional Freedom Techniques) is a gentle method where you tap on specific acupressure points on the body while naming your emotions.
This helps your nervous system shift from stress → calm, allowing emotional release.
Think of it as emotional acupressure with compassion.
There are different styles of EFT, some longer or shorter, but this is the basic process and the steps to take for beginners.
✦ The Full Tapping Process (Step-by-Step)
STEP 1 — Identify the Emotion
Name what you’re feeling right now.
Examples:
“I feel anxious.”
“I feel overwhelmed.”
“I feel hurt.”
“I feel not enough.”
“I feel tense in my chest.”
“I feel fearful.”
Keep it simple.
STEP 2 — Rate the Intensity (0–10)
This is optional, but it helps track progress.
“How strong is this feeling on a scale of 0–10?”
STEP 3 — The Setup Statement (Karate Chop Point)
To start…Tap on the side of your hand (the karate-chop point) and say:
“Even though I feel ___, I deeply and completely accept myself.”
Repeat 3 times while continuing to tap on the karate-chop point.
Examples:
“Even though I feel anxious right now, I accept myself.”
“Even though I feel overwhelmed and tense, I’m open to calming down.”
“Even though this memory hurts, I’m choosing gentleness.”
STEP 4 — Tap Through the Main Points While Naming the Feeling
Below are the tapping points in order, including the karate-chop point:
❂ Tapping Points + What to Say
1. Eyebrow
Tap above the eyebrow line using 2–3 fingers.
Say:
“This feeling…”
Describe the feeling and the attached emotions.
2. Side of Eye
Tap gently on the bone next to your eyes with both hands, 2-3 fingers.
Say:
“This stress I’m carrying…”
Describe how the issue makes you feel.
3. Under Eye
Tap under your eye on the orbital bone with both hands, 2-3 fingers.
Say:
“It feels overwhelming…”
Allow yourself to feel and acknowledge your feelings.
4. Under Nose
Tap between nose and upper lip with 2 fingers. This area is called the Philtrum.
Say:
“Part of me is scared…”
Or, whatever your fears are surrounding this emotion.
5. Between the chin & lower lip
This area between the lower lip and chin, with 2 fingers. This is called the Laviomental fold.
Say:
“Part of me wants comfort…”
State what your needs are at this point. Whatever you say is correct, there is no right or wrong…only the way you feel and what you need.
6. Collarbone
Tap slightly below the collarbone with 2-5 fingers, using both hands.
Say:
“I’m acknowledging this feeling…”
Whatever you are feeling, it is perfectly natural and you are safe to acknowledge it.
7. Under Arm
Tap one side of the body, about 3 inches below your armpit.
Say:
“It’s okay that I feel this way…”
Comfort yourself with compassion and understanding. Your are safe and it is OK.
8. Top of Head
Tap gently on top-center of head.
Say:
“I’m open to releasing this now.”
NOTE: Acknowledging your negitive feels first is part of the release. You are saying to yourself that you are validating your feels and it’s ok to have them. Now we can focus on releasing them.
STEP 5 — Second Round (Shift the Energy)
Now repeat the points but use softer, calming statements:
Eyebrow:
“I’m letting go of some of this tension…”
Side of Eye:
“I’m choosing to soften my body…”
Under Eye:
“I don’t have to carry all of this…”
Under Nose:
“I’m allowed to feel safe…”
Chin:
“I’m letting my heart relax…”
Collarbone:
“I’m choosing compassion now…”
Under Arm:
“It’s safe to release this…”
Top of Head:
“I’m bringing calm back into my body.”
STEP 6 — Pause + Check In
Take a breath.
Ask yourself:
“How intense is the feeling now?” (0–10)
If it’s still high, repeat another round.
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✽ FULL SAMPLE SCRIPT (Follow-Along)
Here is a ready-to-go tapping session (Choose what best fits or add your own):
Karate Chop (side of hand):
“Even though I feel overwhelmed, I deeply and completely accept myself.”
“Even though my chest feels tight, I’m open to calming down.”
“Even though my mind feels heavy, I choose compassion for myself.”
“Even though I am fearful, I honor how I feel with compassion and love.”
Eyebrow:
“This overwhelm is…”
Side of Eye:
“This tension in my body…”
Under Eye:
“This feeling that’s been weighing on me…”
Under Nose:
“I’m acknowledging it…”
Chin fold:
“It’s okay that I feel this way…”
Collarbone:
“I’m listening to myself…”
Under Arm:
“I’m letting some of this soften…”
Top of Head:
“I’m ready to release what I no longer need.”
Round 2 (gentler)
Eyebrow:
“I’m letting this soften…”
Side of Eye:
“Letting my body unwind…”
Under Eye:
“I don’t have to hold this anymore…”
Under Nose:
“I’m allowed to feel peaceful…”
Chin fold:
“I’m safe right now…”
Collarbone:
“I choose calm…”
Under Arm:
“I choose gentleness…”
Top of Head:
“I’m returning to myself.”
❍ Examples of Statements for Specific Emotions
For anxiety:
“My mind is racing…”
“My body is tense…”
“I release this fear…”
“I choose calm.”
For sadness:
“This sadness in my chest…”
“It’s heavy…”
“I allow it to move through me.”
“I choose softness.”
For anger:
“This anger is intense…”
“It’s trying to protect me…”
“I honor it…”
“I’m letting it loosen its grip.”
For shame:
“This feeling of not enough…”
“It’s old…”
“I offer myself compassion instead.”
For overwhelm:
“Too much all at once…”
“I’ve been carrying so much…”
“I give myself permission to slow down.”
If you prefer to start tapping with a Guided Tapping APP, I have used and recommended The Tapping Solution.
Peace & Ease,
Tamara
*affiliate partnerships may earn commissions at no cost to you.
