Tapping, also known as Emotional Freedom Techniques (EFT), is a powerful, yet gentle and effective practice that can support in relieving stress in the body, both physically and mentally. By gently tapping on the meridian points on the face and body while focusing on a particular issue you can release emotional blockages.Often described as ‘acupuncture without needles', tapping is gaining popularity worldwide as a self-help tool for stress relief, emotional healing, and overall well-being.


What is Tapping (Emotional Freedom Technique)?

Tapping is a self-help method designed to free negative emotions and limiting beliefs, as well as physical symptoms in the body. The practice involves using the fingertips to tap on specific acupressure points on the body, whilst addressing any emotional or physical issues. To do this you will need to bring your attention to an issue that you want to work on—such as anxiety, fear, pain, or stress. You then voice this issue in a simple phrase. Our bodies have a network of energy pathways, or meridians, that can become blocked due to stress or trauma, this technique works to free those blockages, restoring balance to the body’s energy system. 


How Does Tapping Work?

The Emotional Freedom Technique was developed in the 1990s by Gary Craig, a Stanford engineer, NLP practitioner and Healer. He saw the potential to apply acupressure principles in a simplified form to support emotional healing. 


Let’s take a look at the process:


1. Identify the Issue

First of all, you need to acknowledge the issue, such as a specific fear, feeling, emotion or limiting belief. This process of self-reflection helps you to focus on what you would like to release.


2. Measure the Intensity

Before starting the tapping sequence, you should rate the intensity of your issue on a scale of 0 to 10. This scale is used to assess progress and effectiveness by comparing the before and after results of the tapping sequence.


3. Creating a Setup Phrase

The setup phrase is a statement that acknowledges the issue and pairs it with an affirmation of self-acceptance. For example, someone dealing with anxiety might say, “Even though I feel anxious, I deeply and completely accept myself.” This phrase helps in addressing any resistance or self-judgement that may come up.


4. Tapping Sequence

While repeating the setup phrase, you tap on the karate chop point (side of the hand). Repeat the set up phrase 3 times. You can then proceed to gently tap on the other meridian points - start of the eye brow, side of the eye, under the nose, the chin, collar bone, underarm, top of the head whilst saying a reminder phrase.


5. Reassessing Intensity

After completing a round of tapping, you can reassess the intensity of your feelings on the 0–10 scale. In most cases, the intensity will reduce and you’ll feel more relaxed and detached from the emotions. Where the intensity remains high, you can continue tapping. 


The Science Behind Tapping

Research into EFT shows that it has a positive impact on the body’s stress response. Studies have suggested that tapping may reduce cortisol levels, the body’s main stress hormone, helping you to feel more relaxed. Lowering cortisol levels reduces feelings of anxiety, promotes emotional regulation, and improves mental clarity.

Tapping is easy to learn, accessible to anyone, and can be done almost anywhere. There are many benefits, here are just a few:


Stress and Anxiety Relief

Tapping reduces the body’s stress response, helping you to feel calmer, more focused and at ease.

Improved Emotional Health

Regular tapping helps you to release negative emotions and improve your mental resilience.

Improved Sleep Quality

Reducing stress and anxiety often leads to improved sleep patterns and duration of sleep.


Getting Started with Tapping

If you’re interested in trying tapping for yourself, all you need is a quiet space, a willingness to explore your emotions, and a few minutes to focus your attention. Begin with an issue that you feel comfortable addressing, and over time, you may find that tapping becomes a regular tool in your self-care routine, helping you manage your stress levels.


Is Tapping Right for You?

Tapping is a straightforward, safe, and effective technique that is easy to adapt to your individual needs. Whether you’re seeking relief from stress, wanting to improve emotional health, or exploring personal growth, EFT offers a simple yet powerful approach. 

If you’re new to tapping, consider consulting a certified EFT practitioner for guidance and support. You will find that working with a practitioner deepens your understanding of tapping, enabling you to address specific, deeply-rooted issues with confidence and ease. 

Jo at Hypno Glo is a certified EFT Practitioner and often embeds EFT practices into tailored one-to-one coaching and hypnotherapy sessions, depending on your needs. You can arrange a free consultation at [email protected].


Hypno Glo is also offering an Anxiety Escape Workshop in the West Midlands, where there will be an introduction to tapping included! This will take place on Saturday 23rd November at 10 am - 11.45 am, please find further details here: