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  • EFT Tapping for Beginners: The 9 Tapping Points and a Simple Script to Try

    EFT Tapping for Beginners: The 9 Tapping Points and a Simple Script to Try

    EFT tapping is one of those practices that looks a little unusual the first time you see it: someone gently tapping on their face and collarbone while speaking out loud about how they feel. Yet many people find it one of the simplest ways to take the edge off stress, worry or a heavy emotion. Here is how it works and a short script you can try today.

    What Is EFT Tapping?

    EFT stands for Emotional Freedom Techniques. It was developed in the 1990s by Gary Craig and combines two things: gently tapping on specific acupressure points, and naming what you are feeling with honest, accepting words. The idea is to acknowledge the emotion fully while giving the body a calming, rhythmic signal at the same time.

    Research on EFT is still growing. Some studies suggest it may help reduce feelings of stress and anxiety, though more high-quality research is needed. Many people simply use it as a gentle self-care tool to slow down and feel what they feel.

    The 9 EFT Tapping Points

    1. Side of the hand (the “karate chop” point): the fleshy outer edge of your hand, below the little finger.
    2. Eyebrow: where the eyebrow begins, near the bridge of the nose.
    3. Side of the eye: on the bone at the outer corner of the eye.
    4. Under the eye: on the bone just below the eye.
    5. Under the nose: the small area between the nose and the upper lip.
    6. Chin: the crease between the lower lip and the chin.
    7. Collarbone: just below where the collarbones meet, about an inch to either side.
    8. Under the arm: on the side of the body, about four inches below the armpit.
    9. Top of the head: the crown of the head.

    Use two or three fingertips and tap lightly, about five to seven times on each point. You can tap on either side of the body.

    How to Do a Simple EFT Round

    1. Name what you feel. Choose one specific feeling, for example “this tightness in my chest about tomorrow’s meeting.”
    2. Rate it. On a scale from 0 to 10, how intense does it feel right now?
    3. Set up. While tapping the side of your hand, say three times: “Even though I feel this [feeling], I accept myself and how I feel.”
    4. Tap through the points. Move through the eight points from eyebrow to top of head, saying a short reminder phrase at each, such as “this tightness.”
    5. Breathe and re-rate. Take a deep breath and check the intensity again. Repeat a few rounds if it feels helpful.

    A Short EFT Script for Stress

    Side of hand (3 times): Even though I feel so stressed right now, I accept myself and how I feel.

    • Eyebrow: All this stress.
    • Side of eye: So much on my plate.
    • Under eye: I feel it in my body.
    • Under nose: It is a lot.
    • Chin: And it makes sense that I feel this way.
    • Collarbone: I can let my body soften a little.
    • Under arm: One breath at a time.
    • Top of head: I am allowed to feel calm, too.

    Tips for Getting Started

    • Be specific. “Fear of speaking up in tomorrow’s meeting” works better than “anxiety.”
    • Use your own words. The more honest the phrase, the more it tends to resonate.
    • You do not have to be perfect. Missing a point or mixing up the order is fine.
    • Notice what comes up. Sometimes a new memory or feeling surfaces. You can tap on that next.

    The Empower Soul Path app includes Tapping EFT, with a visual guide to every point and guided tapping sessions for stress, worry, self-worth and more.

    Explore guided tapping in the app

    A gentle note: EFT is a self-help practice and not a substitute for medical or psychological treatment. If you are working with trauma or intense emotions, consider doing EFT with a trained practitioner or therapist, and stop if you feel overwhelmed.

    Keep Exploring

    You might also like Somatic Exercises for Beginners and 4-7-8 Breathing and 3 More Gentle Techniques to Calm Your Body.

    Frequently asked questions

    What is EFT tapping?

    EFT (Emotional Freedom Techniques) is a self-help practice that combines tapping on acupressure points with naming what you feel using accepting statements.

    How many tapping points are there in EFT?

    The basic EFT sequence uses nine points: side of the hand, eyebrow, side of the eye, under the eye, under the nose, chin, collarbone, under the arm and top of the head.

    Does EFT tapping work?

    Some studies suggest EFT may help reduce stress and anxiety, but research is still developing. Many people use it as a gentle self-care practice. It is not a substitute for professional care.