Emotional Freedom Technique (EFT)

Written By Brian Lai

Tapping Into Transformation: The Power of EFT

As someone who has spent years exploring methods to enhance emotional well-being, I can confidently say that EFT (Emotional Freedom Technique), or tapping, has been one of the fastest and most effective tools I’ve ever used. Alongside breathwork, it has revolutionised how I manage stress, anxiety, and emotional regulation, helping me break free from limiting patterns and unlock a deeper sense of peace and resilience.

What is EFT?

EFT, short for Emotional Freedom Technique, is a simple yet profound tool that combines principles of psychology and acupressure to address emotional and physical distress. By tapping on specific meridian points on the face and body while acknowledging emotions, EFT helps calm the nervous system, reduce stress hormones like cortisol, and rewire unhelpful emotional and behavioral patterns.

Gary Craig, the creator of EFT, developed this method in the 1990s, drawing inspiration from Thought Field Therapy (TFT). Craig envisioned a simplified and accessible approach that anyone could use, and EFT was born. Today, it has become a widely recognized technique for emotional healing and personal growth.

The Science Behind EFT

For those who may be skeptical, EFT is far from mere pseudoscience. Over 100 clinical trials have demonstrated its effectiveness, particularly for conditions like PTSD, anxiety, depression, and chronic stress. Research has shown that tapping on meridian points can:

  • Lower cortisol levels by up to 24% (as shown in a groundbreaking 2012 study).

  • Improve heart rate variability, a marker of emotional and physical resilience.

  • Significantly reduce symptoms of PTSD and trauma, often within a few sessions.

One particularly compelling study published in the Journal of Nervous and Mental Disease highlighted how EFT was more effective than traditional talk therapy for veterans with PTSD. These findings are why EFT is gaining traction among therapists, coaches, and wellness practitioners worldwide.

What Can EFT Be Used For?

EFT’s versatility is one of its greatest strengths. It can be used to address a wide range of challenges, including:

  • Stress and Anxiety: Calm your mind and body in minutes during high-pressure situations.

  • Trauma and PTSD: Release deeply rooted emotional wounds.

  • Limiting Beliefs: Overcome self-doubt and patterns that hold you back.

  • Chronic Pain: Alleviate physical symptoms tied to emotional stress.

  • Performance Anxiety: Boost confidence in personal and professional settings.

  • Phobias: Gently reduce irrational fears over time.

Making EFT Practical in Daily Life

One of the reasons EFT is so empowering is how simple and practical it is to integrate into daily routines. Here are some tips to get started:

  1. Morning Reset: Start your day with a quick tapping session to set positive intentions and reduce any lingering stress from the previous day.

  2. Stressful Moments: Whenever you feel overwhelmed, take a few minutes to tap on your meridian points while focusing on your feelings.

  3. Evening Reflection: Use EFT to process any negative emotions or events from the day, ensuring you go to bed with a calm and clear mind.

  4. Before Big Events: Tap to reduce performance anxiety or boost confidence before important meetings, presentations, or personal challenges.

How to Tap: A Quick Guide to the Basic EFT protocol

Here’s a simple step-by-step process:

  1. Identify the Issue: Choose the emotion, thought, or physical discomfort you want to address.

  2. Rate the Intensity: On a scale of 0–10, assess how intense the feeling or sensation is.

  3. Start Tapping: Tap on the following points while speaking aloud about the issue:

    • Karate Chop Point (Side of the Hand):

      • Tap on the side of one hand (the outer edge of the opposite hand).

    • Eyebrow Point:

      • Tap on the beginning of the eyebrow, just above the nose.

    • Side of the Eye:

      • Tap on the bone at the outside corner of the eye.

    • Under the Eye:

      • Tap on the bone directly under the eye.

    • Under the Nose:

      • Tap between the bottom of the nose and the upper lip.

    • Chin Point:

      • Tap in the indentation between the chin and the lower lip.

    • Collarbone Point:

      • Tap on the bony ridge just below the collarbone, about an inch from the center.

    • Under the Arm:

      • Tap about four inches below the armpit, on the side of the body.

    • Top of the Head:

      • Tap on the crown of the head.

  4. Reassess: Rate the intensity again. Notice any shifts in how you feel. Repeat the process if necessary.

A Life-Changing Practice

EFT has been a game-changer in my personal and professional life. It’s a tool that empowers you to take control of your emotions, break free from limiting beliefs, and create a life filled with greater ease and joy. Whether you’re dealing with daily stress or seeking to heal deeper wounds, EFT offers a path to profound transformation.

If you’re ready to experience the power of EFT for yourself, I invite you to join my upcoming workshop. Together, we’ll explore this life-changing method along with Breathwork in depth and give you the tools to thrive.

Learn More

📅 Upcoming Workshop Learn Breathwork, EFT and transform your emotional well-being. Also includes a bonus introduction into the powerful method that expands on EFT called Matrix Reimprinting.

🌐 Your guide will be Brian of Primal Breathwork who is certified in multiple Breathwork modalities, EFT and Matrix Reimprinting (trained under EFT Founding Master Karl Dawson).

📍 Breathe into Freedom workshop on Feb 22 2025 at SOHO House Hong Kong!

👉🏻 Sign up at https://BreatheIntoFreedomHK.eventbrite.hk (also in the upcoming events section of the website)

EFT: The Basic Recipe by Founder Gary Craig

Brian Lai