Ok time for some straight talk. Even though EFT (Emotional Freedom Techniques) tapping is getting more widely used in all sorts of clinical, therapeutical, and coaching settings for a wide range of issues, it’s often misunderstood, dismissed by some as “Woo Woo” pseudoscience or a just a placebo effect.
But the truth is, EFT tapping is a powerful, evidence-based tool for emotional healing and stress reduction. Backed by a growing body of scientific research, it’s gaining more recognition as a legitimate method for improving mental and emotional health and well-being.
According to one study published in the National Library of Medicine by Donna Bach 1, Gary Groesbeck 1, Peta Stapleton 2,✉, Rebecca Sims 2, Katharina Blickheuser 1, Dawson Church 1.:
“A current research bibliography lists more than 100 studies published in peer-reviewed journals (Research.EFTuniverse.com). Its efficacy extends across a wide sample of populations, including college students,6 veterans,7,8 pain patients,9,10 overweight individuals,11–13 hospital patients,14,15 athletes,16,17 health care workers,18 gifted students,19 chemotherapy patients,20 and phobia sufferers.21–23 When measured against the standards of the American Psychological Association’s Division 12 Task Force on Empirically Validated Treatments, EFT is found to be an “evidence-based” practice for anxiety, depression, phobias, and posttraumatic stress disorder (PTSD).4,5”
Let’s dive into the science behind EFT tapping, explore how it works, and see why it’s far from “woo woo.”
Understanding the Body’s Stress Response
To understand how EFT tapping works, we need to start with the body’s stress response. When you encounter a threat—whether it’s a looming deadline, a difficult conversation, or a traumatic memory—your body activates the fight-or-flight response. This is your survival mechanism kicking in, flooding your system with stress hormones like cortisol.
― Nick Ortner, The Tapping Solution: A Revolutionary System for Stress-Free Living said:
“When you’re experiencing a negative emotional state—angry or upset or fearful—your brain goes on alert. It prepares your body to enter a full-blown, fight-or-flight response. This response evolved to mobilize the body to face an external threat—think of a tiger coming after your ancient ancestor. All the body’s defense systems are turned on to support either fighting or fleeing from the danger. Your adrenaline pumps, your muscles tense, and your blood pressure, heart rate, and blood sugar all rise to give you extra energy to meet the challenge.”
While cortisol is essential for short-term survival, chronic stress keeps cortisol levels elevated, leading to a host of problems: anxiety, depression, insomnia, and even physical health issues like high blood pressure and a weakened immune system.
This is where EFT tapping comes in. By calming the nervous system and reducing cortisol levels, EFT helps restore emotional balance.
How EFT Tapping Works: The Science
EFT tapping combines two powerful elements: acupressure and cognitive restructuring. Here’s how it works:
- Acupressure Points: EFT involves gently tapping on specific points on the body—like the side of the hand, the eyebrow, or under the nose. These points are based on principles from Traditional Chinese Medicine, which suggests that tapping helps restore balance to the body’s energy system.
- Cognitive Restructuring: While tapping, you focus on a specific issue or emotion, often verbalizing it. This process helps “rewire” the brain by revisiting and reevaluating the emotional charge tied to a memory or thought. It’s a process called memory reconsolidation, where the brain updates its emotional response to a past event.
The greatest weapon against stress is our ability to choose one thought over another.” - William James
Together, these elements create a powerful tool for reducing stress, calming the nervous system, and promoting emotional healing.
The Research: What Science Says About EFT Tapping
The scientific community has taken a serious interest in EFT tapping, and the results are compelling. Here’s a look at some key studies:
1. Reducing Cortisol Levels
A landmark study by Church et al. (2012) found that EFT tapping significantly reduced cortisol levels in participants. In fact, cortisol levels dropped by an average of 24% after just one hour of EFT tapping. This is a huge deal, as high cortisol levels are linked to chronic stress, anxiety, and other health issues.
According to the Cleveland Clinic:
“Another study showed that it can lead to up to a 43% decrease in cortisol levels, which is one of the body’s primary stress hormones,” Dr. Young points out, “so that’s pretty impressive.”
2. Anxiety and PTSD
Research has shown that EFT tapping is highly effective for anxiety and PTSD. A study by Feinstein et al. (2012) found that EFT tapping reduced symptoms of PTSD in veterans, with 86% of participants no longer meeting the criteria for PTSD after just six sessions.
Another study by Clond (2016) found that EFT tapping reduced anxiety symptoms by 40% in participants, with effects lasting for months after the intervention.
3. Depression and Self-Esteem
EFT tapping has also been shown to improve self-esteem and reduce symptoms of depression. A study by Church et al. (2017) found that participants who used EFT tapping experienced significant improvements in self-esteem and reductions in depressive symptoms.
4. Physical Pain and Chronic Conditions
EFT tapping isn’t just for emotional issues—it can also help with physical pain. A study by Brattberg (2008) found that EFT tapping reduced pain and improved quality of life in patients with fibromyalgia.
Cleveland Clinic again notes that:
“EFT tapping has been shown to benefit people with tension headaches, frozen shoulder and other chronic pain.”
Why EFT Tapping Works: The Brain Science
So, what’s happening in the brain during EFT tapping? Here’s a breakdown:
Calming the Amygdala: The amygdala is the brain’s fear center. When you’re stressed or anxious, it’s in overdrive. Tapping sends calming signals to the amygdala, reducing its activity and helping you feel more relaxed.
Memory Reconsolidation: When you tap while focusing on a negative memory or emotion, you’re essentially “updating” how your brain processes that memory. This reduces its emotional charge, making it easier to let go of past traumas or fears.
Neuroplasticity: EFT tapping helps create new neural pathways, reinforcing positive thoughts and behaviors. Over time, this can lead to lasting changes in how you respond to stress and challenges.
Practical Applications of EFT Tapping
Now that we’ve covered the science, let’s talk about how you can use EFT tapping in your daily life. It’s important to note that despite its wide spread application for deeper trauma, as I am a coach and not a therapist, I work especially with emotional health and resilience as well as belief wounding and issues of self esteem and self worth.
1. Stress Reduction
Feeling overwhelmed? EFT tapping helps calm your nervous system, lower stress hormones, and bring instant relief—so you can go from frazzled to focused in minutes. EFT Tapping can be used in the morning as part of your routine, before bed, or any time in between when you need to calm down. Studies have shown that it’s extremely helpful to combat stress and burnout. Try out the Tapping Solution App here for free!
2. Boosting Motivation
Procrastination and mental blocks? Tapping helps clear self-doubt and reignite motivation, making it easier to take action and move forward with confidence. Ever realized that you’re engaged in mysterious behaviors like self-sabotage, putting things off, avoiding, saying ‘why bother?’, etc? Tapping is excellent for keeping you on track so you can reach your goals, bit by bit.
3. Overcoming Fears & Limiting Beliefs
Fear and belief wounds holding you back? EFT rewires your brain’s response to fear and self-doubt, helping you feel more secure, capable, and ready to take bold steps.
4. Improving Self-Esteem
Struggling with self-doubt and belief wounding? Tapping helps quiet the inner critic, boost self-worth, and reinforce positive beliefs—so you can show up as your most confident self. Especially for people who were bullied in the past, it can be hard to feel confident without worrying about criticism.
DIY Tapping vs. Working with a Practitioner
While DIY tapping is great for everyday stress and minor emotional challenges, deeper issues—like trauma, phobias, or chronic anxiety—may require the guidance of a trained EFT practitioner like me.
Why Work with a Practitioner?
Personalized Approach: A practitioner can tailor sessions to your specific needs, addressing root causes and limiting beliefs. Plus, we all have blind spots and it’s good have someone who knows which questions to ask and knows which emotional blocks you have that need to be cleared. Our pasts and experiences are uniques so you should your coaching sessions tailored to you.
Emotional Support: They provide a safe space to explore and process difficult emotions. Many of us have belief wounds and aren’t always sure what to do to clear them. Affirmations? Journaling? Unless you’re a practitioner, the results you get by yourself will always be less transformative than with a professional.
Expert Guidance: Practitioners are trained to handle complex issues and ensure you get the most out of each session. It’s important that we can process and release emotions in a safe way so we feel like we’re in good hands and the practitioner is in control. It’s not uncommon for buried emotions to come up and people can feel a range of feelings.
Conclusion: EFT Tapping Is Backed by Science
EFT tapping isn’t just a feel-good technique—it’s a scientifically validated tool for emotional healing and stress reduction. By calming the nervous system, reducing cortisol levels, and rewiring the brain, Tapping offers a powerful way to manage stress, boost motivation, and overcome emotional challenges.
Check here for EFT Universe’s full list of scientific studies by topic.
Check here for ICEEFT’s full list of scientific studies.
Check here for EFT International’s full list of scientific studies.
Check here for Evidence Based EFT’s full list of scientific articles.
Whether you’re tapping on your own or working with a practitioner, the evidence is clear: Tapping works. So, the next time you’re feeling stressed, anxious, or stuck, give it a try. Your brain—and your body—will thank you.
Ready to Try EFT Tapping?
If you’re curious about Tapping, start with a simple routine like the ones above. There are also plenty of free resources online, including guided tapping videos and tutorials. And if you’re dealing with deeper issues, consider reaching out to a certified EFT practitioner.
Remember, emotional well-being is a journey, and EFT tapping is a tool that can help you along the way. Ready to release stress and show up with confidence instead of feeling stressed, stuck, and confused why you can’t move forward about things that you want to do!
ANDREA HUNT - Transformational Life Coach & EFT Tapping Practitioner based in Munich, Germany
As an Accredited Transformational Coach (Animas Centre UK) and Certified EFT Practitioner (AEFTP), I help you overcome low self-worth, imposter syndrome, and limiting beliefs using powerful EFT Tapping and coaching. Ready to transform your emotional health and boost your confidence?
If you’re curious about EFT Tapping and how it can enhance your emotional resilience while addressing issues like low self-worth, perfectionism, and negative self-talk, download my FREE EFT book! ➡️ https://bit.ly/4e672x7
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