The Basic EFT Tapping Protocol
Let’s start with some very basic information about EFT Tapping. In an effort to be clear, simple and transparent, we are going to offer you some of the basic concepts behind Tapping. This is because we all have to start somewhere. However, although we are sharing the very basics here, we do want you to know that EFT Tapping can be learned and used at a wide variety of levels. The originator of EFT Tapping, Gary Craig, has been quoted as saying that 80% of people can benefit significantly from a very basic understanding and use of EFT Tapping. So that’s where we will start. But we do want you to know that there are many different levels of expertise that you can achieve and/or access.
The EFT Basics
What are we Tapping on?
What is an acupressure point?
A point on the body that activates a great deal of energy, energy movement and neurological processing.
Why do we tap on acupressure points?
Our goal in EFT Tapping is always to affect our processing of thoughts, feelings, physical sensations.
What is the impact of Tapping on our thoughts, feelings and physical sensations?
It can speed up our processing or slow down our processing – depending on what we want/need in the moment.
Why does EFT Tapping work?
Research shows that the following mechanisms are all at play during EFT Tapping:
- Imaginal Exposure
- Nervous System Activation / Downward regulation
- Somatic or Physical Activation
- Information Processing and Reprocessing
- Cognitive Restructuring
- Memory Reprocessing
- Eye Movement
Which side do I Tap on? Can I Tap on both sides?
Choose your side, Tap on both sides simultaneously or switch back and forth. It doesn’t seem to affect the outcome either way. Do what feels most comfortable for you.
What if I forgot a spot?
No harm. If you remember, go back to it. Eventually, your body will develop a memory of where the Acupressure spots are, and you may even notice that some give you greater relief than others. The order doesn’t matter, and if you get greater relief with certain spots, start with those!
Does the order of the spots matter?
Nope. But, as above, if you get greater relief with one of more spots, start there!
What if I get really upset while Tapping?
In order to avoid over activating yourself, we recommend the following – 1) Focus on physical sensations in your body and process these. 2) Focus on the present only, don’t go into the past or future. 3) Learn Touch and Breathe and use this anytime you feel overactivated.
What Happens when I Tap?
We’re glad you asked! Each person will have their own unique experience of EFT Tapping, and each time you Tap you may have a different experience. Here are some very common experiences that people report while Tapping:
- Feeling activated initially – Tapping can activate us cognitively, emotionally, physically.
- Feeling de-activated at the end – Tapping eventually leads to a lessening of intensity in your experience.
- Feeling calmer, more grounded, slowed down, light headed.
- Feeling tired.
- Feeling dehydrated.
- Yawning, burping, itching.
- Feeling physical sensations throughout the body.
- Thoughts shifting or bubbling up.
The Researched EFT Tapping Protocol
People use EFT Tapping for many purposes and goals, including trauma resolution, sports performance enhancement, test performance enhancement, chronic physical pain, emotional distress, financial goal setting, increasing productivity and much more. Below is a template for the most basic use of EFT Tapping while staying in the present moment.
Choose a simple thought, feeling or physical sensation you are connected to right now, that you would like to reduce, process or eliminate.
Use either hand to tap gently (5-7 times) on the Side of the other Hand.
While Tapping on the Side of the Hand, state your problem. I feel anxious right now or My left shoulder really hurts.
Now choose any validating statement that feels true. I’m a good person or This is what I feel or This is where I’m at.
Now combine your problem statement with your validating statement like this “Even tho I feel anxious right now…I know I’m a good person. Or “My left shoulder hurts right now…but this is what I feel.
State this combined statement out loud 1-3 times while Tapping at the Side of the Hand. This is called our Set Up Statement in EFT Tapping.
Now we are going to drop the validating part, and state the problem only as we Tap 5-7 times each on:
- Top of the head
- Inside edge of either eyebrow
- Outside corner of the eye
- Under the eye
- Under the nose
- Center of the Chin
- Under the Collarbone
This is where the short version ends. Repeating the same phrase over and over again, repeat the cycle until you notice a significant lessening of your anxiety, or other problem.
More Acupressure points you can Tap on:
- 4 inches under the armpit
- Inside both wrists or the top edge of each fingernail
- Groove on the back of the hand between pinky finger and ring finger
That’s one round of EFT Tapping! (Look for videos coming soon to show you exactly what it looks and sounds like!)