EFT Tapping: The Science-Backed Biohacking Tool for Stress Relief (and How to Try It Yourself) A simple, science-supported way to calm your nervous system and reset your body in minutes.

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Disclaimer
If you choose to tap along or try this technique, please remember: you are responsible for your own well-being.

EFT (Emotional Freedom Techniques) is not a substitute for medical care, mental health treatment, or professional advice. While the benefits of EFT are well-documented in research, no treatment or modality is without risk. I have not personally witnessed negative effects with EFT, but that doesn’t mean they don’t exist.

If you’d like to connect for a consultation or learn more, you can reach me through Substack or my website.

 

Got stress? Let’s be clear—you don’t need another lecture about it. You need something that actually works.

Think about the last week-

  1. That thing your coworker said—you can’t stop replaying it in your head.

  2. Your stomach feels like its wound up into a tight ball (people describe this weekly)

  3. Politics, global warming, and the whole world seem to live rent-free in your nervous system.

  4. You wake up each morning gasping for air, heart racing.

  5. You can’t sleep, so you doomscroll… or you doomscroll, and then you can’t sleep.

Your brain? Fried.

Meditation feels impossible. Yoga takes too long. You’re too tired to work out, too broke to buy one more wellness gadget, too burned out to care.

What if I told you there’s a simple, science-backed tool that takes about two minutes and doesn’t require you to “quiet your mind” or become a Zen master?

Welcome to Emotional Freedom Techniques (EFT) tapping.

Your stress response is solid as gold-primed to flight, fight, flee at moment’s notice. However, Emotional Freedom Techniques (EFT), also known as tapping, is a surprisingly simple way to help your nervous system downregulate to a calmer, more balanced state—sometimes in minutes, without needing to meditate, journal, or overhaul your life.

So, What Is EFT Tapping?

EFT was developed in the 1990s by Gary Craig, an engineer who simplified earlier work by psychologist Roger Callahan, creator of Thought Field Therapy (TFT).

It blends several approaches:

  • Acupressure points from Traditional Chinese Medicine

  • Cognitive Behavioral Therapy (CBT) principles, acknowledging thoughts, beliefs and feelings rather than avoiding them.

  • Exposure therapy, as EFT helps you gently face distressing thoughts or emotions, while calming your nervous system at the same time, reducing the distress.

Here’s how it works: You tap on specific acupoints on your face and upper body while saying phrases that acknowledge both your stress and your acceptance of yourself and your emotions.

It might sound odd—until you realize EFT is now approved by institutions like The Department of Veterans Affairs and Kaiser Permanente to support the treatment of anxiety, depression, and PTSD.

EFT is commonly used for anxiety, stress, depression, cravings, trauma symptoms, phobias, pain, digestive issues and more. A majority of the research has been conducted by Dawson Church, Peta Stapleton, David Feinstein, and others.

👉An extended resource and reference list is available at the end of the article.

The Science Behind the Magic

EFT isn’t “just woo.” Research shows tapping helps shift your body from fight-or-flight to rest-and-digest mode:

·       Cortisol levels (your stress hormone) drop—some studies show reductions of up to 43% after one session.

·       The amygdala, the brain’s alarm center, reduces activity.

·       As neuropsychologist Donald Hebb first proposed in 1949, “neurons that fire together wire together.” This means that when you focus on stress while calming the body, you help weaken old neural pathways of distress and build new ones linked to safety and regulation.

Hundreds of clinical trials and meta-analyses support these effects—see the Research & References section at the end of this article.

Where to Tap

In Basic EFT, there are 9 main points:

  • Side of Hand (“karate chop”)

  • Eyebrow

  • Side of Eye

  • Under Eye

  • Under Nose

  • Chin

  • Collarbone

  • Under Arm

  • Top of Head

Some practitioners also tap wrists or fingers—but these 9 are your foundation.

What to Say While You Tap

A simple script often works:

Start with a specific issue when possible. For example, “this fight I had with my friend” and rate your distress about the fight on a 0-10 Subjective Units of Distress (SUDS) scale.

While recommendations are to be specific,  you can start with a general feeling as well, and like, “I have anxiety/stress/pain.”

1.       Rate the intensity of your distress the 0-10 SUDS scale

  1. Name the issue: “Even though I have this anxiety…”

  2. Add acceptance: “…I accept myself and my feelings.”

  3. Release statement: “…and I give myself permission to relax now.”

Even if it feels strange at first, facing what’s uncomfortable while grounding yourself helps your nervous system learn, you’re safe.

Try It Now—One Minute. Basic EFT Tapping.

1.       Rate your stress on a scale of 0–10.

  1. Tap the side of your hand while saying 1-3 times: “Even though I have this anxiety, I accept myself and all these feelings, and I choose to relax now.”

    • If the “I accept myself” part feels too “woo,” you can swap it out for “this is where I’m at,” or “I acknowledge how I feel,”  or “I accept myself as best as I can.”  The last part can also vary- “And I choose to relax now,” or “It’s safe to relax now,” or “I’m open to letting this go.”  Remember- EFT works best when the words are specific to you and your actual experience.

  2. Tap through the 9 points, using a brief phrase like “this anxiety,” or “this neck pain”

  3. Breathe. Re-rate your stress on the 0-10 scale.

Even a small drop means your body noticed: We’re safe now.

How do I know if EFT is working?

Sometimes EFT makes you feel calmer, lighter, and more spacious. Your irritation may be gone. You can breathe more freely. If you really want to test it out- measure your blood pressure and heart rate after a few rounds of EFT, and track the data.

 It’s also common while tapping to yawn, feel tired, and to notice new thoughts or emotional shifts occur.  That’s not a sign something is wrong—it’s actually the opposite. It means energy, feelings, pain, thought patterns,  are all shifting.

Here’s why: Every cell in your body has an electrical charge. Signals travel through your nerves via tiny ions like sodium and potassium, down to the level of the cell membrane. Emotions themselves show up as different electrical frequencies in the body—think about the difference between the energy of calm vs. the energy of panic.

When you’re stressed, your whole system carries that “high-alert” frequency. Over time, this is linked with more pain, inflammation, and even chronic health problems.

EFT works by calming the nervous system at a chemical, electrical, and physiological level. As your body moves out of fight-or-flight, old emotions may release on their way out. It’s not new age, nor quackery- it’s your biology rebalancing. Yes, it can feel weird. But weird doesn’t mean it’s not real.

My Experience Teaching EFT

I have been practicing and teaching EFT since 2019 to about 80% of my clients, per their request—and nearly 78% report that it’s been a game changer.

Most use it solo for stress relief. About half bring it into session for EFT Coaching, for deeper work— around negative beliefs or guided emotional shifts, especially when there is trauma or complex and highly emotional situations.

I also use EFT to help clients build intuition. When you’re anxious, your body feels different than when you’re grounded and clear. A simple tap on intuition, and releasing blocks of self doubt—at your pace—can shift your inner landscape.

Real-Life Moments

I’ve had clients walk in tense and wired. After just three (or less) rounds of tapping, (which can take under 5 minutes) their breathing slows, shoulders release, and they often say:

“Wow… I feel lighter.” “My neck almost has no pain.” “I am so much more calm. My anxiety is basically at a 2 or 3 (when it started at an 8).” This is what I hear almost every day. 

That change—gentle and real—never gets old.

Quick Scripts for Everyday Issues

  • For stress: “Even though I feel overwhelmed, I accept myself and how I feel.”

  • For sleep: “Even though my mind is racing, I give myself permission to rest.”

  • For intuition: “Even though I doubt myself, I want to hear my inner voice more clearly.”

  • You can even tap on the points, or pick one point, and breathe. For five minutes or less- and you’ll like start to notice a shift.

You’re naming it, accepting it, and giving yourself permission to shift. That’s the essence of EFT.

Common Questions About EFT – With Answers.

Q: What if I’m too tired, too stressed, or too busy to think about what to say, and tap on all these points?
Don’t worry—you can practice silent tapping or even just press on one point while taking some slow breaths. It still helps. In fact, if you’re completely fried, this minimalist approach may be best. It gives your nervous system just enough space to relax and bring blood flow back to the frontal cortex—the part of your brain that handles logic and decision-making.

Q: How long do I have to tap for?
There’s no magic number. For everyday stress, many people notice a shift in as little as 4–5 minutes—from fight-or-flight to rest-and-digest. If you’re tapping around deeper issues or trauma (ideally with a practitioner), sessions may last longer—sometimes up to an hour. The key is to listen to your body. Stop when you feel done.

Q: Isn’t EFT just a distraction—like an easier version of meditation?
Nope. EFT is actually the opposite of distraction. Instead of avoiding stress, you focus directly on it—while tapping calms the nervous system at the same time. That’s why people often feel less overwhelmed about the very thing that was upsetting them minutes ago.

Q: Can’t I just tap on any points since they’re all acupuncture points?
You can experiment—but the 9 basic points listed here are the ones studied in clinical research. They’re the most tested and consistent for results. Think of them as your “home base” before exploring other points. EFT is forgiving; it’s hard to “do it wrong.” But using the standard points makes it easier to track what actually works.

Q: Isn’t this just the placebo effect?
Research shows EFT consistently outperforms waitlist, talk-only, and even “sham tapping” controls for anxiety, PTSD, depression, and pain. Dismantling studies prove the tapping itself matters—emotional distress drops far more when tapping is included. Biological markers like cortisol (sometimes dropping by up to 43%) and brain activity also shift significantly after EFT—changes not seen in control groups. So while every therapy has some placebo effect, EFT goes well beyond it.

Q: When should I tap?
Whenever you like! In fact, it’s best to learn tapping before you’re in serious distress. That way, your body already knows what to do when things get intense. Tapping is cumulative: the more you practice, the more you “clear out,” and the easier it becomes for your nervous system to shift into a parasympathetic or “ventral vagal” state as soon as you start tapping.

Q: Can I just tap on positive affirmations?
You can, but it usually doesn’t stick unless you first tap on the doubts or stress underneath. EFT works best when you lower the emotional charge before adding positive statements. Once your SUDS level is down, then affirmations like “I accept myself” or “I’m open to feeling worthy” can help rewire your thinking.

Watch (and tap-along) EFT in Action: Three Different Styles

Here’s how different EFT approaches look and feel—pick one that matches your vibe and go with it:

Try a round from each, or any channel you are drawn to, and see which vibe lands with your nervous system.

A Note for Trauma Survivors

If emotions feel too intense while tapping, pause. EFT is generally considered safe, but for long-held trauma or deep distress, working with a trained practitioner can make a big difference.

It isn’t usually recommended to “tap on trauma” by yourself—especially if the memories or sensations feel overwhelming. You’re in charge of your own well-being, so go at a pace that feels safe. A first step might be something simple: silent tapping on one point, combined with slow breathing, or gentle acupressure on a point that feels comfortable. The goal is to support your nervous system, not flood it.

Gentle Tapping Tips when distress is high

  • Start small: Choose one point, like the collarbone or side of the hand, and tap gently while breathing slowly.

  • Stay present: Keep your eyes open, look around the room, and notice something comforting as you tap.

  • Use neutral words: Instead of naming the trauma, you can simply say, “I’m safe right now,” “I want to come to a calm and peaceful place,” or “I’m noticing how my body feels,” or “I’m open to relaxing now,” as you tap.

  • Pause anytime: If emotions feel too big, stop, breathe, and come back when you feel ready.

  • Seek support: A trained EFT practitioner or EFT trained trauma-informed therapist can help guide you safely through deeper layers

A Note on EFT for Manifestation

Clinically, EFT has the strongest research support for stress, anxiety, and trauma symptoms. But if you type “EFT tapping” into YouTube, you’ll quickly see a tidal wave of videos for manifesting money, love, abundance, and everything in between.

This part of EFT hasn’t been studied in clinical trials. Yet many people swear by it. As Brad Yates summarizes it:

“To the extent that we don’t have what we say we want is the extent that we are subconsciously resisting it.”

Here’s how it works in theory: Say you want more money. Imagine someone just handed you $5 million. What feelings come up? Excitement? Guilt? Fear? Everyone has a “money story”—beliefs and emotions shaped by family, culture, and personal experience.

Manifestation tapping focuses on clearing those hidden blocks so you feel freer to notice opportunities, take action, and create change. Some people even report “out of the blue” results, but more often, they find themselves thinking more creatively, making braver decisions, and recognizing resources that were already available.

EFT clears emotional charge, shifts your attention, and—depending on your beliefs—may ripple into your actions or even your energy field. I sometimes work with clients who blend manifestation tapping with grounded therapeutic work. EFT is gentle and adaptable—use it in the way that resonates with you.

Ready to Try EFT Yourself?

Here’s how to get going:

  • Find YouTube guides that feel you—start with what channels resonate with you.

Tap on behaviors, events, sensations, emotions, beliefs, any way that suits your pace- gently facing the distress, accepting your current experience, and intention to release any distress while creating safety in the mind and body.

If curiosity turns into creative exploration—or you want support building a deeper practice—there are plenty of practitioners you can work with out there!

If this resonated with you- I also coach people using EFT for anxiety, core beliefs, cravings, trauma, enhancing intuition, and even manifestation.   

 

References for EFT Research & Exploration

Books & Foundational Texts

  • The Science Behind Tapping – Peta Stapleton (2022). A comprehensive, research-based deep dive into EFT’s mechanisms and applications.

  • The EFT Manual – Dawson Church. Foundational text covering EFT history, methods, and clinical research.

  • Energy Psychology: A Review of the Preliminary Evidence and Integrating the Manual Stimulation of Acupuncture Points into Psychotherapy – David Feinstein. Early evidence summaries and integration strategies for tapping-based methods.

  • Enjoy Emotional Freedom – Steve Wells & David Lake. A practical guide from the Australian psychologists behind Simple Energy Techniques (SET) and “habit tapping,” focusing on emotional regulation and daily use.

Key Studies & Meta-Analyses

  • Church, D. et al. (2012) The Effect of Emotional Freedom Techniques on Stress Biochemistry: A Randomized Controlled Trial – Anxiety reduced by ~58% and cortisol by ~24% after one EFT session.

  • Stapleton, P. et al. (2020) Reexamining the Effect of EFT on Stress Biochemistry – Even greater cortisol reduction (~43%) compared to standard stress-reduction methods.

  • Church & Stapleton (2022) Clinical EFT as an Evidence-Based Practice – Systematic reviews confirm moderate to large effects for anxiety, depression, PTSD, pain, and stress biomarkers.

Websites & Practical Tools

  • EFT International – Practitioner directories, trainings, and research summaries.

  • EFT Universe – Courses, workshops, and resources by Dawson Church.

  • Intention Tapping – Steve Wells & David Lake’s site with practical tools for habit tapping and SET.

  • Evidence-Based EFT – Research-based EFT training led by Dr. Peta Stapleton.

  • The Tapping Solution – Jessica & Nick Ortner’s site with guided tapping meditations, research summaries, and a free app for daily practice.