Did you know that simple tapping can help release stress from your body? Emotional Freedom Techniques (EFT), sometimes referred to as somatic tapping, is a powerful technique that combines ancient Chinese acupressure principles with modern psychology to alleviate feelings of distress, tension, and worry. Although this method has been practiced for years, it has recently risen in popularity due to its simplicity and non-invasiveness, making it accessible for nearly anyone who is looking to maintain emotional balance in their daily life.
This article will explore this somatic technique, its potential benefits, and how you can get started using this technique for emotional relief.
Somatic tapping, otherwise known as Emotional Freedom Techniques (EFT), is a somatic release technique that combines ancient acupressure principles with modern psychology to address emotional difficulties and distress (1)(10).
Officially developed in 1995, this somatic technique involves tapping on specific points on the body while focusing on a particular issue or emotion, such as sadness, distress, or fear. This gentle tapping is meant to stimulate the body’s energy pathways, or meridians, while releasing blockages and restoring emotional balance (2).
This technique blends elements of exposure, cognitive therapy, somatic healing, and acupressure to acknowledge and validate your emotions while calming the nervous system (1). By tapping on these key points, you signal your brain that it’s safe to relax while balancing energy flow in the body, which may help reduce the intensity of negative feelings, emotions, and stressors.
Somatic tapping through EFT offers a wide range of potential benefits for both physical and emotional well-being. Here are some of the most common benefits seen from using EFT techniques (3):
In addition, EFT often promotes long-lasting symptom improvement with relatively few treatment sessions. Research has shown EFT to be effective in treating mental health conditions such as anxiety, depression, and post-traumatic stress disorder (4)(11), but it’s important to work with a mental health professional to ensure your EFT plan is aligned with your overall health needs and goals.
In EFT, each tapping point corresponds to a specific meridian endpoint used in ancient Chinese medicine. These points are carefully selected for their ability to release energy blockages and restore balance to the mind and body.
Unlike acupuncture (5), which uses needles to target these points, EFT is non-invasive and is generally easy to perform on your own with gentle somatic tapping motions. To help get you started, here’s a closer look at the nine EFT tapping points (6).
Location: The Karate Chop (KC) tapping point is found on the fleshy side of each hand, between the base of the pinky finger and the wrist. This is the part of the hand you’d use to perform a karate chop.
Corresponding Meridian: Small intestine
Why It’s Used: This point is primarily used to start the tapping session by bringing you into the present moment and neutralizing resistance. It may also be effective for breaking through negative beliefs and aligning the mind with the positive statements that are used in EFT tapping therapy.
Read more: Somatic Movement Exercises to Relax and Destress
Location: The Eyebrow (EB) point is situated at the beginning part of the eyebrow, near the bridge of the nose where eyebrow hair starts to grow on each side.
Corresponding Meridian: Bladder
Why It’s Used: This point helps release emotions related to fear, worry, and trauma. It can be particularly useful for reducing stressors and inner conflicts, which potentially makes it easier to address deep-seated emotional issues.
Location: The Side of the Eye (SE) tapping point is located on the eyebrow bone that borders the outside corner of each eye, slightly above the temple.
Corresponding Meridian: Gallbladder
Why It’s Used: This point is often used for addressing feelings of anger, resentment, and frustration. Somatic tapping here may help clear emotional tension while promoting a sense of calm, clarity, and compassion.
Location: The Under the Eye (UE) tapping point is found on the bone just below the eye, directly in line with the pupil on both sides.
Corresponding Meridian: Stomach
Why It’s Used: This tapping point helps release feelings of fear, stress, and worry while increasing feelings of calmness and safety. Tapping here may help alleviate distress and physical symptoms related to worry, such as a racing heart or shallow breathing.
Location: The Under the Nose (UN) point is located between the bottom of the nose and the upper lip, directly in the center.
Corresponding Meridian: Governing vessel
Why It’s Used: This point is used for releasing feelings of shame, embarrassment, and powerlessness. It’s effective for addressing and letting go of shameful emotions without judgment while building self-acceptance and self-compassion.
Location: The Under the Mouth (UM) point, which is also called the Chin (CH) tapping point, is found in the indentation between the lower lip and chin.
Corresponding Meridian: Central meridian point (Conception vessel)
Why It’s Used: This point helps promote better clarity and personal insight. Somatic tapping here may help release negative emotions related to guilt and self-doubt, supporting clearer communication and self-expression.
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Location: The Collarbone (CB) tapping point is located just below the collarbone, approximately an inch down and an inch outward from the center of the chest on both sides.
Corresponding Meridian: Kidney
Why It’s Used: This somatic tapping point is effective at releasing feelings of stress, anxiousness, and worry, as well as boosting overall energy levels. It may contribute to a sense of security and stability, promoting ease in moving forward through the healing journey.
Location: The Under the Arm (UA) point is situated approximately 4 inches below each armpit, typically at bra strap level for women (or one hand’s width).
Corresponding Meridian: Spleen
Why It’s Used: This tapping point is associated with negative emotions such as worry, guilt, and insecurity. Tapping here may help alleviate these feelings, potentially allowing for better self-assurance and relaxation.
Location: The Top of the Head (TH) tapping point is found at the crown of the head, directly in the center.
Corresponding Meridian: Collection of several meridian points
Why It’s Used: This point is often used to complete the tapping session, and it’s a key spot for harmonizing the body’s energy. Tapping here can help integrate the effects of the other somatic tapping points, which creates an overall sense of emotional balance.
Typically, EFT uses a five-step process designed to help individuals address emotional and physical discomfort by breaking through energy blockages and restoring emotional balance (1). Here’s a breakdown of each step:
The first step is to identify the specific issue or concern you want to address. This could be an emotion, experience, event, or physical discomfort that’s been weighing on you – whether it stems from the past, the present, or both.
It’s essential to focus on only one stressor at a time to prevent feeling overwhelmed. By selecting a single issue, you can maintain better clarity throughout the somatic tapping session, which ultimately leads to more effective results.
Read more: Somatic Exercises for Hips: Unlock Hip Health with Somatic Exercises for Flexibility and Mobility
Next, assess the intensity of the issue on a scale from 0 to 10, where 10 represents the most severe distress.
This rating helps establish a baseline for the problem, which allows you to measure your progress after completing the tapping sequence. It can also help you understand the size of the issue, which may help you build better emotional self-awareness (7).
The next step involves creating a setup statement, which is essential for addressing negative emotions and stressors during somatic tapping. This statement consists of two parts:
For example, a common statement may be, “Even though I’m dealing with [current issue], I completely accept myself and how I feel.” Make sure your statement is as specific as possible, as it will be repeated while tapping on each point during the session.
Now it’s time for the actual somatic tapping sequence. Using two fingers, tap each acupressure point while repeating the reminder phrase from your setup statement aloud. This phrase is typically a shorter version of the setup statement that helps you stay focused and prevents your mind from wandering during the session.
As you repeat the reminder phrase 2-3 times per tapping point, proceed with the tapping sequence in this order (6):
After completing the tapping sequence, use the same 0 to 10 scale to re-rate your level of distress regarding the issue. If distress is still present or hasn’t lowered, feel free to repeat the sequence. It’s completely normal to need multiple rounds of tapping to feel full relief from stress, worry, and other difficult emotions.
Remember, EFT isn’t a quick fix to mental health challenges or emotional difficulties. It often requires numerous sessions over time to gradually release distress, so don’t be discouraged if you don’t see immediate results.
While EFT is generally considered to be safe for most individuals, there are some considerations to keep in mind. When practiced alongside a healthcare provider who is trained in somatic tapping techniques, it has relatively few negative side effects and risks.
However, for those who are dealing with trauma and other mental health challenges, engaging in EFT without proper support can increase the risk of retraumatization, leading to reliving distressing experiences (8). Therefore, it’s essential to consult with a mental health provider before you try any new therapeutic technique.
Furthermore, individuals with specific medical conditions should always consult with a healthcare provider to ensure tapping is in alignment with individual health needs and goals.
Yes, EFT is considered an evidence-based intervention that has addressed issues relating to mental health, physical pain, and emotional well-being (1). While more research is required to fully understand its long-term effects, the existing evidence supports its efficacy, suggesting it may lead to meaningful improvements in both emotional and physical well-being.
Yes, EFT is considered a somatic practice, as it’s focused on the connection between the mind and body. It involves tapping on specific acupressure points while addressing emotional or physical discomfort, which can help promote self-awareness of bodily sensations and emotions.
No, tapping (EFT) and eye movement desensitization reprocessing (EMDR) are distinct practices, although they may both be used to address emotional distress. EMDR (9) often involves guided eye movements to help process disruptive memories, while EFT focuses on lightly tapping acupressure points while verbalizing issues.
Tapping may help release trauma by addressing emotional and energetic blockages in the body (11). When you tap on specific acupressure points while acknowledging and verbalizing your feelings, it may help reduce the intensity of emotions associated with disruptive experiences.
It’s important to note that trauma should always be addressed with the help of a mental health professional. They can help provide proper guidance and support, ensuring that you’re on the right path to healing.
Generally, EFT (or somatic tapping) is a beneficial practice many people can safely use to alleviate distress, worry, and other challenging emotions. However, for those who are experiencing significant mental health challenges, it’s best to consult with a mental health provider before you try any new form of therapeutic technique, including EFT.
For more somatic resources, including a list of somatic exercises and 5-minute tapping for worry relief, check out the BetterMe app.
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