What is EFT?
An effective, evidence-based technique for releasing the emotions and beliefs behind your symptoms
EFT (Emotional Freedom Techniques) belongs to the field of energy psychology and is a quick way of releasing negative emotions. It is a combination of specific words and phrases with tapping on standard energy points on the body.
It combines elements of cognitive psychology and Chinese medicine, a type of acupuncture without needles, along with specific statements that aim to release negative emotions and beliefs that are associated with emotional distress. It was created and presented by Gary Craig, an engineer and graduate of Stanford, in 1995, and was later further developed by others.
A metaphor used by Gary Craig is the following: If we imagine that the tabletop represents the symptoms of an illness, then the legs of the table represent the specific events in our life that carry strong negative emotions for us. Releasing them is like cutting the legs of the table; then, as the tabletop falls, all symptoms subside.
Biological & Psychophysiological Mechanisms
Neurological Mechanisms
Amygdala deactivation: Tapping sends inhibitory signals to the amygdala, the brain's “alarm system,” reducing or stopping the fight-or-flight response even when thinking about a stressful event.
Endocrine (Hormonal) Mechanisms
Cortisol reduction: Clinical trials have shown that EFT can significantly lower levels of cortisol, the primary stress hormone—sometimes by as much as 43%.
Somatosensory / Connective Tissue
Mechanosensory transduction: Tapping converts mechanical pressure into electrical activity. These signals travel through collagen-rich connective tissue (a semi-conductor) to the central nervous system.
Autonomic Nervous System Regulation
Shifts the body from the sympathetic (stress) state to the parasympathetic (calm/rest) state, improving heart rate variability and lowering blood pressure.
Cognitive & Memory Mechanisms
Memory reconsolidation: Tapping while focusing on a distressing memory creates a “mismatch.” The brain experiences calm while the mind is focused on stress, forcing the neural network to “untag” the emotional intensity.
Neuroplasticity Mechanisms
Neural rewiring: fMRI scans show that after EFT, the brain's craving centers no longer “light up” when exposed to triggers, indicating literal rewiring of neural pathways.
Cellular / Epigenetic Mechanisms
Gene expression: Preliminary research suggests EFT may influence epigenetics by down-regulating stress-response genes and up-regulating immune-function genes.
Mechanical EFT Protocol
Let’s say, for example, we have stomach pain. We ask the patient to rate from 0–10 how intense the pain is, where exactly it is located, and what image or symbol it could be assigned (for example black, etc.). Then we make the following setup statement while simultaneously tapping on the karate point on the outer soft part of the palm:
“Even though I have this pain in my stomach, I deeply and completely accept myself.”
Then we continue tapping on the following points while saying simultaneously:
- “This pain in my stomach” at the top of the head (GV20 governing vessel)
- “This pain in my stomach” at the inner edge of the eyebrow (bladder meridian / third eye area)
- “This pain in my stomach” at the outer part of the eye socket (gallbladder meridian / triple warmer)
- “This pain in my stomach” under the eye (stomach meridian)
- “This pain in my stomach” on the upper lip under the nose (governing vessel)
- “This pain in my stomach” on the chin (conception vessel)
- “This pain in my stomach” on the chin (conception vessel) “This pain in my stomach” at the lower inner part of the collarbone / where it joins the sternum (kidney meridian
- “This pain in my stomach” — mid-axillary line at nipple level (spleen-pancreas)
Then we take a breath, exhale, and ask how much the pain is now. Usually, we will observe that it has decreased. We repeat the sequence until the pain is completely gone or significantly reduced.
Of course, this is a simplified version. There are many techniques and many ways of dealing with difficult cases. All conditions in the organism are linked to psychological factors, and EFT is especially suited for working with this aspect.
Evidence & Validation
Beyond Placebo
Research depth: Over 100 clinical trials and dozens of meta-analyses support EFT’s effectiveness for PTSD, anxiety, depression, and chronic pain.
Numerous studies have shown that the relief gained through this process goes far beyond placebo. These studies compare tapping on actual “acupoints” versus “sham points” (random spots on the body), and consistently find that tapping on the correct points yields superior results.
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