Emotional Freedom Technique Tutorials

Sometimes, people object to saying something negative to their subconscious mind, fearing that it will seize upon the negative thought and internalize it. That is not the case with EFT since whatever words we’re saying reflect an emotion or physical pain that we’re eliminating by using EFT. This is because you are simultaneously tapping the access points and eliminating the blockage in the meridians that originally caused the negativity. By doing this, you are neutralizing the negative thought rather than infusing it.This is the only negative affirmation technique we know of today and it will not become a problem for you.

To do EFT, first determine what emotion is predominant (up) at the time (i.e., anger, grief, shame, fear, etc.) and set a SUDS (Subjective Understanding of Distress Scale) of between 1-10 on it (ten is the highest). This is a subjective number. Simply use the first number that comes to mind. Then, remember the number and start to address the issue using the technique as follows:


We find that the wording of the “Set-up” is THE MOST important aspect of the technique. If you get the wording exactly right, the technique works very effectively, profoundly and quickly. If you don't get the words right, the technique still works, but it may not be quite as quick or profound. There is actually a knack to getting the right wording that develops with time and experience. We’ve noticed after awhile, a sixth sense seems to arises on how to formulate the words to address the underlying issues. The best way to “get the knack” is to experiment with different versions of what you intend to say about what you want to resolve. Try all kinds of variations on the issue using words that sound similar or mean the same thing as the issue you intend to deal with and you'll be surprised at the affect each different approach will have on your client.

It is important to remember that while you’re doing the Set-up, you’re basically “talking” to the subconscious mind. You don't want to use large or complex words or diagnostic concepts. Use everyday words that you would use when talking to yourself. Try every variation of the words and phrases you can think of and don’t be afraid to use run-on sentences if you need to until you achieve the desired result.

Those who were raised using a foreign language during their youth may be better off using the language of their youth to “speak to themselves” during this process. This is especially so if you or your client thinks in that foreign language and then translates into English in order to speak. In other words, the technique works best when you’re directly communicating with your subconscious mind in its own language. Sometimes we instruct clients to translate the English words we are using into their native tongue and repeat them to themselves out loud.

It is sometimes important to incorporate harsh, loud, abusive and even curse words when formulating the Set-up language of the technique, especially if you or the client speaks to themself that way. Although this may sound odd at first, it has proven effective a number of times when nothing else has worked because the client is not connecting with their emotional issue. By doing this, they will connect with it much better emotionally and get much better results.

There is also another purpose in doing the “Set-up” before the rest of the points are touched. The “Set-up” corrects what is called a “psychological reversal” before you begin tapping the rest of the meridian access points. This is done because sometimes your internal “energy” can be reversed and you will never know it until you discover that the tapping isn’t working. A good example is when nothing is going right for you and you're dropping things and falling down all over the place regardless of how careful you think you're being. Or, perhaps you just can't think straight about anything. Those are times when you are likely to be “reversed” in your energy channels and you need to have it corrected and we do that by tapping the Karate Chop point.

The “Set-up” described above will automatically reverse your energy reversal and put you back on track so that the tapping will more likely work for you. You need not worry about reversing your energy if you are already okay, since you can’t do it wrong because it only works if you are already reversed.

Another reason for the “Set-up” is that it communicates between the conscious and subconscious mind. In essence, one part (the subconscious mind) of you is saying to the other part of you (the conscious mind) that “Even though I feel guilty (for something I think I’ve done wrong), I deeply and completely love and accept myself.”

Please don't get the idea that this really happens exactly this way. It is meant in a metaphorical sense to assist you in gaining a better insight into how we believe it happens in your mind and body. There is no research to support this particular explanation. It’s how it appears to us as we watch people finally “hearing” that they are loved and accepted just as they are no matter what they may have done or think they’ve done.

Karate Chop PointWe do the Set-Up by tapping the side of the opposite hand (the karate chop point - Figure #1) continuously while saying something to the effect of, “Even though I have this anger within me, I deeply and completely love and accept myself.”

By saying this, we are doing a couple of important things. First, we acknowledge how we are feeling, in this case, that we are angry. Second, we tell the subconscious mind that, although it may be angry (remember, emotions such as anger reside in the subconscious) the conscious mind (which is saying the words) “accepts” it and “loves” it nonetheless. Can you imagine the relief of the subconscious mind, which is only about 3-4 years of age on an emotional level, hearing that although it's being “bad” (by being angry, etc.), it is accepted nonetheless by the “mature” conscious side of the mind? That, in and of itself, is a very valuable and profound change of the relationship between the conscious and subconscious parts of the mind. Relief starts immediately.

Some people can't say they love themselves, usually because they are their own harshest critic. If this happens, simply say, “Even though I don't love myself, I accept myself nonetheless or I’m doing the best I can.” They can also say, “Even though I can't say I love myself, I'm still OK.” This will usually resolve that issue immediately so you can move on to the other issues you wish to address.

It's sometimes surprising to see how many people have their biggest challenge saying they “love and accept” themselves. They just don't believe it after a lifetime of feeling the opposite. But it’s important to know that you don't have to believe it to say it and you can simply allow your subconscious to hear it. It’s amazing how willing the subconscious is to hear and believe the good news. From our point of view, the subconscious mind just wants to be accepted and loved. Perhaps that's one of the reasons this technique works so well because it is based upon forgiveness and acceptance.


To address specific issues, you tap on the "Karate chop" (KC- 9) spot with your first and second fingers of the opposing hand. Tap repeatedly on the "karate chop" side of the palm as you say the following (in this case for stress):

"Even though I feel so stressed out right now (you may wish to add the specific reason why), I deeply and completely love and accept myself."

You then repeat the same or similar words for a total of three verses while constantly "tapping" the Karate Chop point the entire time.


If you can't use or don't know the specific issue for whatever reasons, we have included where to tap for Generalized issues. However, remember that we tap on specific issues whenever we can for best results.

Sore SpotWhen you have a more generalized issue, you rub either of the "sore spots" in the upper chest clockwise, one at a time, starting with the right side saying:

"Even though I feel so stressed out and I don’t know exactly why, I deeply and completely love and accept myself.”

Repeat that phrase or something close to it (some variation can be a good thing in this type of “set-up”) two more times, while alternately rubbing the “sore spots” (Figure #2) continuously with the first two fingers of the opposing hand. It should be noted that there are two (2) sore spots on either side of the upper chest, even though only one is shown in Figure #2. The way you find them is to feel approximately 2” down from the collarbone and 3” from the center of your chest. Rub until you find the particular spot that is actually sore on either side. Rub the right side first, then the left, and return to the right side if you need to do more than two repeats.


To do the Sequence, you first focus on the issue being addressed and follow the tapping points outlined. Please note that we use the updated abbreviated sequence of just eight points. Over the years, we’ve found that this short version takes care of the majority of the problems being presented. However, we have also included additional points to be tapped on if the first eight are not entirely successful.


Top of the Head PointWe start by tapping with the first two fingers of one or both hands on the top of the head in a small circle. Tap between 5-7 times and say “this stress” or whatever else is appropriate for the issue you’re addressing. We say 5-7 times because this is not an exact science. If it was, you could “tap” just once on the correct point and be done with it, but since this is not an exact science, sometimes multiple taps assure that the point is accurately struck.


Eye Brow PointNow continue by tapping on a point at the beginning of the eyebrow as it intersects with the nose. You may use either or both sides of the face at these points at the same time. Use the index and middle fingers together to “tap” between 5-7 times on this point. As you tap the eyebrow point (EB), say the words “this stress” or “that phone call” or something that identifies the stressful event or issue for which you started tapping in the first place. This is a reminder phrase that is intended to keep your mind focused upon the issue at hand and the words may change as you go through the various points.


Side of Eye PointTap at the side of either eye as close to the eye as is comfortable for you between 5-7 times saying “this stress” or whatever the issue is for you. Again, use the 1st and 2nd finger to tap.


Under Eye PointTap under the eye on the orbital bone approximately 1/4 inch under the eye directly under the pupil of the eye between 5-7 times saying “this stress” or anything else that applies to the issue that is relevant. This gives the subconscious something new and different words and emotions to work on as you progress. Again, use your 1st and 2nd fingers to tap at each point.


Tap under the nose in the cleft of the upper lip 5-7 times saying the reminder phrase “this stress” or anything else that’s appropriate using both fingers.


Under Mouth PointTap under the lower lip midway between the lower lip and the chin 5-7 times with your first and second fingers while saying “this stress” or whatever fits the situation. Its important to remember to just tap firmly to be effective. A simple firm tap is just as effective as a hard pounding type of tap. Often people feel that the harder they tap, the better it will “take effect” but that has not been our experience. What effectuates the best changes in the shortest time is the right wording.


Collar Bone PointYou may tap on either or both of the two collar bone points. They are located as shown in the photo under the throat, below the Adam's apple where the two long collar bones are separated at the base of the neck. They actually feel like two little bumps (which is the rounded end points of the two collar bones) with a small hollow or notch in between them. Tap either or both points 5-7 times each with the 1st and 2nd fingers while saying “this stress” or such other similar statement that fits the issue being addressed. Again, it is not necessary to tap too hard as the body knows what to do with the physical input.


8. UNDER ARMS POINTS (UA)Under Arm Point

Tap under either or both arms in the center of the body (from front to back) and about 3-4 inches below the armpit. For women, this will be in the middle of your bra strap. For men, it will be about the same distance as the palm of your hand below the armpit. The spot will be a little tender to the touch, so feel around for it to get the right spot. Tap 5-7 times with both fingers as stated before while saying “this stress” or anything else that is appropriate for the issue being addressed.



Occasionally, the first 8 points will not completely eradicate and resolve the issue for you or your client. In those situations, you may wish to tap on certain additional points while continuing to say the reminder phrases you used with the first 8 points. We usually start by tapping the finger points as follows:


Thumb Nail PointTap along the area where the bed of the thumb nail and the skin of the thumb are joined. Tap at the point of the nail that is just bending to form the bottom rounded area of the nail 5-7 times with the 1st or 2nd finger while saying “this stress” or whatever else is appropriate.



Index Finger PointTap on the same point of the nail of the index finger as on the thumb nail along the bed of the nail at the point where the nail starts to bend into the bottom rounded portion of the nail 5-7 time with one or two fingers while saying “this stress” or whatever else is appropriate for the issue at hand.


Middle Finger PointTap on the edge of the nail bed where it meets the skin at the point where the nail starts to bend at the bottom of the nail 5-7 times with one or two fingers while saying “this stress” or anything else that is appropriate for the issue at hand.



You may skip the ring finger since it plays no major role in this sequence of tapping, however, there are certain energy techniques that use the ring finger (also known as the “triple warmer”). If you choose to use it, tap in the same fashion as the other fingers.


Pinky Finger PointTap the nail bed at the corner of the nail where the nail bed starts to bend at the bottom of the nail 5-7 times with one or two fingers while continuing to say “this stress” or some similar statement about the same topic.


We start and end each sequence by tapping the Karate Chop spot which is the edge of the hand where a karate expert might “chop” a piece of wood with his or her hand. Tap 5-7 times with two fingers while saying for the last time “this stress” or other similar statements.

In the event you still have not moved or resolved the issue at hand, then you may choose to use the Nine Gamut Sequence, which is very effective when an issue seems stuck.



The HollowThe Nine Gamut is actually a synthesis of Neuro-Linguistic Processing and eye movement in addition to continuous tapping on the back of the hand which tends to balance the two sides of the mind, the conscious and the subconscious, and is a powerful adjunct to the primary sequence when an issue won't budge.

To do the Nine Gamut technique, continuously tap on the back of the hand between the ring bone and the pinky bone, in the hollow, while doing the movements directed below.
Then, keeping the head in a straight and upright position, without moving the head:
• Look straight forward for 5 taps
• Close your eyes for 5 taps
• Look straight forward again for 5 taps
• Now look downward and to the far right for 5 taps
• Look down and to the far left for 5 taps
• Now, rotate your eyes in a clockwise circle starting at 6 o'clock, going to 9, 12, 3 and then return to 6 o'clock
• Reverse the movement starting at 6 o'clock going to 3, 12 , 9 and returning to 6 o'clock
• Count 1, 2, 3, 4, 5 as you continue to tap
• Sing or hum a tune (Happy Birthday works great) as you continue to tap
• Count 1, 2, 3, 4, 5


While doing the circular eye movements, it is very helpful to have someone else move their fingers or hand in a clockwise and counterclockwise fashion so that your eyes can follow them. It gives your eyes something to focus on while moving. Once they start the procedure, ask them to watch your eyes closely.

If they notice that your eyes are “jumping” or “skipping” across parts of the circle, have them move their fingers back and forth across that section of the circle while telling you to concentrate on following their fingers. It has been our experience that when the eyes can follow the circular movement smoothly over the spot where they jumped or skipped, the issue being worked on usually vanishes or is reduced dramatically. As for counting to five, this is a rote memorization process and therefore, uses the left side/conscious mind to do the counting. Singing a song uses the right side/subconscious mind. By alternating the two sides of the mind, you re-balance the two sides of the brain so they will work together better.

You have now completed an entire full Sequence and it is now time to take a deep breath, close your eyes and focus on the subject again to see if your SUDS has changed. If you started with an eight and find yourself at a four, you will realize that you have reduced your subjective discomfort by half and it is then time to do another Set-up and Sequence. You will do almost exactly the same as your did the first time except the Set-up wording changes a bit to include an acknowledgment that your issue has improved somewhat.

At this point, as you continue doing successive rounds of Sequences, changing the phraseology to “Even though I still have some remaining stress (etc.), I deeply and completely love and accept myself.” This acknowledges that there was a change, but some level of stress still remains. We then use the reminder phrase “This remaining stress,” or “all remaining stress,” etc. As the issue declines in severity, it is best to continue to acknowledge its reduction to the subconscious so that its success is honored.

You should continue doing rounds of Sequences and/or Nine Gamut until your SUDS comes down to zero, at which time you can stop and move on to another issue.

New issues often present themselves automatically as the main issue clears. You will often find that it will come down to a 1-2, at which point most practitioners stop because it will likely come down the rest of the way on its own. Often times the issue will resolve itself after the passage of some time. In fact, its been our experience that it can take hours to resolve something that you tapped on and didn't think it had any effect, but later you notice that you no longer feel the way you did before you started tapping.

On the other hand, if you want immediate results and you are at a 1-2, you can use the “Top-to-Bottom Six-Count Eye Roll” which is a simple technique in which you continually tap the Nine Gamut point on the back of the hand between the pinky and ring finger bones while you say “this stress” or something similar about the remaining feelings or issue. You start by looking up as high as you can without moving your head and then move your eyes in six steps from the very top to the bottom of their range. We have our clients follow our fingers starting at the top and then in six increments move towards the bottom point. If you are doing this by yourself, you should make sure that you start with your eyes all the way at the top of your field of vision without moving your head and end with them at the very bottom of it (looking at your chest). If someone else is helping you with it, they should move their fingers from as high as you can see to as low as you can see in six increments while saying at each level “this stress” or anything else that's appropriate.

At the conclusion of the top-to-bottom eye roll, you will usually find that the issue will be resolved.



Many people find that because EFT relieves them of their problems so quickly and effectively, their logical, conscious mind, cannot accept it as being the real reason for their relief. Their conscious mind will often attribute the most bizarre reasons for their immediate success. That's why it is usually best to advise them in advance that EFT is fast acting and effective and they should not be surprised if the issue will resolve quickly for them. (At the same time, tell them that persistence is the best way to achieve the best overall results for chronic conditions if it doesn’t work quickly.) You may remind them that they may start imagining reasons for their success, other than EFT, but the truth is that EFT can be very effective - very quickly - most of the time. This is another reason we use a SUDS because they can take their own subjective evaluation of their issue and then re-evaluate it after each Sequence for changes and see them.



Sometimes, you may notice that the original SUDS number on an issue “increases” after doing a round of EFT. Don’t be distressed at this and think “what have I done”to myself or someone else. In fact, our experience is that you were more successful than you may have realized at eliminating the presenting issue and completely eradicating it without realizing it. When the level of discomfort increases from its original SUDS number, while you may have tuned the client into the issue better than they initially were feeling, you more than likely eliminated the first issue and uncovered a related issue that carries a greater stress with it than the original one. If you find this happens, we suggest you investigate more carefully the differences and distinctions between the two issues and recognize that a shift has occurred from one into another. Again, don’t be alarmed at the increased SUDS, just tap on the new issue, changing the words accordingly, until it is resolved.