Emotional Release · TranceBreakers Toolkit
Emotional Freedom Techniques
A simple, powerful method for releasing fear, anxiety, limiting beliefs, and emotional charge — anytime, anywhere, in minutes.
EFT — Emotional Freedom Techniques — combines the ancient wisdom of acupressure with modern understanding of how emotions are stored in the body. By tapping specific meridian points while staying fully present with a feeling, we discharge the emotional charge that keeps patterns locked in place.
It was developed over 20 years ago based on Thought Field Therapy and simplified by engineer Gary Craig. I've been using and refining it with clients since 2003. What I've discovered over those two decades is this — the more completely you own and inhabit the feeling while tapping, the faster it shifts.
This is my refined protocol. Use it exactly as written or adapt it to what works for you.
Two videos — one recent demonstration and one from over 20 years ago that still holds up completely. Some things don't change.
A full demonstration of the tapping sequence applied to physical pain — the same principles apply to emotional pain, fear, anxiety, and limiting beliefs.
One of my first EFT teaching videos — still completely accurate and relevant today. A reminder that this work has been part of my practice from the very beginning.
Before tapping the sequence, establish the setup — a phrase that creates a safe container for the emotional work ahead. Tap the karate chop point on the side of your hand continuously while repeating this phrase three times.
Notice the word AM — not feel. Don't observe the emotion from a distance. Step into it completely. Become it. The more fully you inhabit the feeling during the setup, the more completely it can release during the sequence.
The setup phrase is only said during the karate chop point. You do not repeat it throughout the sequence — its purpose is to open a safe space for the work. Once that's established, move into the tapping points with full presence to the feeling.
Use two fingers. Tap each point 5–7 times. Stay fully present with the emotion — don't try to release it. Simply feel it completely while tapping. The tapping does the work.
Crown of the head — tap with all four fingers
Inner edge of the eyebrow, just above the nose
Side of the eye on the bone at the outer corner
On the bone directly under the center of the eye
The small area between the bottom of the nose and the upper lip
The indentation between the bottom lip and the chin
Just below and to the side of the collarbone notch
Center of the chest on the sternum — heart center
About four inches below the armpit on the side of the body
After each complete round check in with yourself — how intense is the feeling now on a scale of 0 to 10? This is your SUDS level. Keep tapping until you reach 2 or below.
Once the intensity of the original feeling has dropped to a 2 or below on the 0–10 scale, shift into alternating positive and negative rounds. This bridges the gap between releasing the old and installing the new.
This approach replaces Gary Craig's original eye rolling and humming technique. I've found it creates a more complete integration — honoring both the part that is ready to shift and the part that still has doubts — and consistently produces deeper and more lasting results.
EFT is one of the most powerful tools I use in sessions. The Pattern Portrait shows you what you're tapping on — the core wound, the organizing belief, the pattern beneath all the patterns. Together they become something extraordinary.