Emotional Freedom Technique

Tapping into your inner world of emotions

Emotional Freedom Technique (EFT) is an alternate form of therapy which makes use of tapping or acupressure to reduce emotional and physical pain. According to Gary Craig (who developed this technique), tapping different parts of the body helps balance energy and reduces distress.

This technique of tapping is derived from the Chinese technique of acupressure. Acupressure combined with modern psychology resulted in the development of EFT. Tapping with the fingertips on specific meridian endpoints of the body, while focusing on negative emotions or physical sensations, helps to calm the nervous system, rewire the brain to respond in healthier ways, and restore the body’s balance of energy.



Tapping emphasizes on using mind-body connection. It takes into account the fact that physical and mental wellbeing are connected and interrelated. It emphasizes the connection between physical pain and emotional states.

EFT is based on the concept of tapping endpoints of meridians (our body is equipped with an energy system that travels along pathways known as meridians). The goal of tapping is to release the blocked energy and allow the energy flow through the body. While tapping the meridian, you can address the root cause of distress or psychological pain through affirmations or positive self-talk. 

Working of Emotional Freedom Technique

You must be thinking about how tapping a point on your body repeatedly work. Let’s understand the underlying mechanism.

The technique requires you to focus on an issue at hand. It could be fear, a bad memory, worry, or anything that is bothering you. You tap your nine meridian points using your fingertips while focusing on the issue.

When you tap these meridian points in a sequence while concentrating on your negative emotions, you engage both your limbic system as well as your body’s energy. This continuous tapping results in the flow of energy within the body which leads to change in the internal environment. If your internal environment changes, your mental health and physical health will also get impacted. 

The emotional freedom technique is a simple technique that helps you deal with a negative state of mind. Anyone can learn this technique. You can use it for yourself or teach others. Trust me, you can practice this technique while working, sleeping, stretching, etc. It can be used with a specific emotional intent towards your unique life challenges and experiences. Tapping helps you heal, emotionally, and physically.

Let’s practice! 

Step 1: Identify the issue

Think about the issue that is bothering you and you wish to resolve. Choose one issue at a time.

Step 2: Choose your affirmation

After deciding the issue, think about a related affirmation. This affirmation should convey the issue as well as focus on self-acceptance.

For example: “Even though I have an unhealthy lifestyle, I accept myself. I will make healthier choices for myself”

Step 3: The sequence

You need to start tapping in the specified sequence. Start tapping in the head and follow the sequence. 

The sequence is mentioned below.
  • Top of the Head (TOH) — directly in the center of the top of the head
  • Beginning of the Eyebrow (EB) — the beginning of the brow, just above and to the side of the nose
  • Side of the Eye (SE) — on the bone at the outside corner of the eye
  • Under the Eye (UE) — on the bone under the eye, approximately 1 inch (in) below the pupil
  • Under the Nose (UN) — the point between the nose and upper lip
  • Chin Point (CH) — halfway between the underside of the lower lip and the bottom of the chin
  • Beginning of the Collarbone (CB) — the point where the breastbone (sternum), collarbone, and first rib intersect
  • Under the Arm (UA) — at the side of the body, approximately 4 in below the armpit
When tapping, use two or more fingertips and repeat the tap approximately five times on each point.

While some points — for example, the EB, SE, and UE — have a “twin point” on the other side of the body, it is only necessary to tap on one side. However, individuals can tap these points on both sides if both of their hands are free.

Check out this video for a visual demonstration: https://www.youtube.com/watch?v=IWu3rSEddZI

Start tapping and let the blocked energy flow!

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