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Beginner's Guide

How to Do EFT Tapping: A Step-by-Step Guide to All 9 Points

EFT Tapping (Emotional Freedom Technique) is a gentle self-help practice that combines fingertip tapping on specific acupressure points with focused words. It calms the nervous system in minutes and can be done anywhere. This guide walks you through every point, a setup statement you can say today, and a complete round you can try in the next 5 minutes.

What is EFT Tapping?

EFT is often described as emotional acupuncture without needles. You tap on the endpoints of the body's energy meridians while tuning in to a feeling or belief you want to release. Studies have shown EFT lowers cortisol, reduces anxiety, and eases symptoms of PTSD. Best of all, it's free, portable, and gentle enough to use daily.

The 3 Steps of Every Tapping Round

  1. 1

    Name the feeling

    Pick one issue — a worry, a body sensation, a memory. Rate its intensity from 0 (nothing) to 10 (overwhelming).

  2. 2

    Say the setup statement

    While tapping the Karate Chop point, say your setup phrase three times.

  3. 3

    Tap through the 8 points

    Tap each point 5–7 times while saying a short reminder phrase. Take a breath. Re-rate. Repeat until the number drops.

The 9 Tapping Points

Below is every point in order, where to find it, and a sample phrase for a general stress round. Substitute your own words for anything you're working on.

  • 1.

    Karate Chop (Setup)

    KC

    Where: The fleshy side of your hand, below the pinky finger.

    Say: "Even though I feel this stress, I deeply and completely accept myself."

  • 2.

    Top of the Head

    TOH

    Where: The crown of your head, where a ponytail would sit.

    Say: "This stress I'm feeling right now."

  • 3.

    Eyebrow

    EB

    Where: The inner edge of your eyebrow, just above the bridge of your nose.

    Say: "All of this stress in my body."

  • 4.

    Side of the Eye

    SE

    Where: The bone at the outer corner of your eye.

    Say: "I honor how I feel."

  • 5.

    Under the Eye

    UE

    Where: On the bone directly under your eye, in line with the pupil.

    Say: "It's safe to let this go."

  • 6.

    Under the Nose

    UN

    Where: The small dip between your nose and your upper lip.

    Say: "I choose to release this stress."

  • 7.

    Chin

    CH

    Where: The crease between your lower lip and your chin.

    Say: "I give myself permission to relax."

  • 8.

    Collarbone

    CB

    Where: Just below the collarbone, about an inch down and an inch out from where a tie knot would sit.

    Say: "My body is safe. My mind is calm."

  • 9.

    Under the Arm

    UA

    Where: About four inches below the armpit, on the side of the body.

    Say: "I am letting go of what I no longer need."

Try it now

A 5-Minute Round for Stress

Rate your stress from 0–10. Tap the Karate Chop point and repeat three times:

"Even though I feel this stress in my body, I deeply and completely accept myself."

Then tap 5–7 times through each of the 8 remaining points, saying a short reminder like "this stress" at each one. Take a deep breath. Re-rate your number. Repeat until you feel a shift.

What to Do Next

Common Questions

How many times a day should I tap?
Most people feel a shift after just one round (about 2 minutes). Tap whenever you notice tension, anxiety, or a stuck thought. Twice a day — morning and evening — is a beautiful baseline.
Which hand do I tap with?
Either hand works. Many people tap with their dominant hand using two fingers, but you can also tap on both sides of the body at once for extra grounding.
How hard should I tap?
Firm enough to feel a gentle rhythm — like knocking softly on a door. Never hard enough to hurt.
Do I have to say the words out loud?
No. Saying them out loud is more powerful, but silent tapping still works. Do what feels safe in your space.
What if I don't feel anything?
That's okay. Try naming the emotion more specifically, or increase the number of rounds. EFT often works below conscious awareness — you may notice the shift hours later.