What Are The 9 Tapping Points?

A Comprehensive Guide to the 9 EFT Tapping Points & Their Locations

You might have heard about "tapping" as a way to reduce stress, manage anxiety, or work through difficult emotions. It often looks a bit strange at first—people tapping on their faces and bodies while repeating phrases. But beneath this simple action lies a powerful tool for emotional regulation known as Emotional Freedom Techniques (EFT).

EFT combines elements of cognitive therapy, exposure therapy, and somatic stimulation. By tapping on specific meridian acupoints while focusing on a particular issue, you send calming signals to the amygdala, the part of the brain responsible for the fight-or-flight response.

This guide will walk you through the Basic Recipe of the 9 tapping points. Whether you are brand new to this or looking for a refresher, understanding exactly where to tap ensures you get the most out of your practice.

Why Location Matters in EFT

The premise of EFT is based on the same energy meridians used in traditional acupuncture. However, instead of using needles, we use our fingertips to stimulate these pathways.

Precision isn't about hitting a target the size of a pinhead, but being in the right general area makes a difference. When you tap on these specific points, you help clear blockages in the body's energy system. This allows emotions to process and release more effectively.

Let’s break down the sequence.

The Setup Statements: Side of Hand (SH)

Location: Find the fleshy part of the outer edge of your hand. It is located between the base of your pinky finger and your wrist.

How to use it: Use the fingertips of your opposite hand to tap firmly here. This point is used for the "Setup Statement." This is where you acknowledge the problem (e.g., "Even though I have this anxiety...") and offer self-acceptance ("...I deeply and completely accept myself"). Tapping here helps reverse psychological polarity, preparing your system to accept the changes you are about to make.

The Sequence Points

Once you have completed the setup, you move through the main sequence of eight points. You typically tap on these points about 5-7 times each while repeating a "Reminder Phrase" (a short phrase that keeps you focused on the issue).

1. Eyebrow (EB)

Location: This point is located at the very beginning of the eyebrow, just above and to the side of the bridge of the nose.

Tip: You can tap on one side or both sides simultaneously. Many people find using two fingers (index and middle) covers the area well.

2. Side of Eye (SE)

Location: Follow your eyebrow bone out to the side. The point is on the bone bordering the outside corner of the eye. Be careful not to tap too close to the eye itself; stay on the hard ridge of the bone.

Tip: When tapping, you can use either hand, both at the same time, or alternate hands.

3. Under Eye (UE)

Location: Feel for the hard bone directly under your eye (the orbital bone). The point is centered directly under the pupil when you are looking straight ahead, about an inch below the eye.

Tip: Use a gentle but firm tapping pressure—like you would drum your fingers on a tabletop.

4. Under Nose (UN)

Location: This point is located in the small philtrum area—the groove between the bottom of your nose and the top of your upper lip.

Tip: It’s a small space, so one finger works best.

5. Chin (CH)

Location: Despite the name, you aren't tapping on the pointy part of the chin. You want to tap in the crease or indentation between your bottom lip and your chin.

Tip: This point is linked to releasing confusion and uncertainty, helping to foster clarity and confidence.

6. Collarbone (CB)

Location: This is often the trickiest point to find, but it’s a crucial one. Find the U-shaped notch at the top of your breastbone (where a man would knot a tie). Go down about one inch and then out to the side about one inch. You should feel a slight indentation under the collarbone.

Tip: Because the area is slightly larger, you can use a flat fist or four fingers to tap broadly on the chest in this area to ensure you stimulate the point.

7. Under Arm (UA)

Location: This point is on the side of the body. For women, it is roughly where the bra strap sits. For men, it is typically in line with the nipple. It is about four inches below the armpit.

Tip: You can reach across your body to tap this point or lift your arm and tap with the hand on the same side.

8. Top of Head (TH)

Location: The final point is located directly on the crown of the head. If you were to draw a line from the top of one ear to the other, and another line from your nose to the back of your neck, this point is where they intersect.

Tip: Use the flat pads of four fingers to tap in a small circle around the very top of the head.

Putting It All Together

A standard round of EFT looks like this:

1. Identify the issue and rate its intensity (1-10).

2. Side of Hand: Tap while saying your Setup Statement three times.

3. Eyebrow to Top of Head: Tap through points while saying your Reminder Phrase. Repeat.

4. Pause and Re-rate: Take two deep breaths and check the intensity of the emotion.

5. Repeat as necessary until the intensity drops.

   
   

Ready to Go Deeper?

Knowing the points is the first step, but the real magic of EFT happens when you apply it to the specific stressors, beliefs, and blocks in your life. Are you ready to start tapping? You can find all of our Tapping Basics videos here.

Understanding the Emotional Benefits of EFT

EFT is not just about tapping; it's about connecting with your emotions. When we tap, we create a space for our feelings to surface. This process can be incredibly liberating. It allows us to confront what we often avoid.

By acknowledging our emotions, we give ourselves permission to feel. This is the first step toward healing. It's okay to feel anxious, sad, or overwhelmed. What matters is how we respond to these feelings. EFT offers a gentle way to process emotions without judgment.

Creating a Safe Space for Tapping

Before you start tapping, it’s essential to create a safe and comfortable environment. Find a quiet space where you won’t be disturbed. You might want to dim the lights or play soft music. This helps set the mood for your practice.

Consider using a journal to jot down your thoughts and feelings. Writing can be a powerful complement to tapping. It helps clarify what you want to focus on during your session.

Incorporating EFT into Daily Life

Integrating EFT into your daily routine can be transformative. You don’t have to reserve tapping for intense moments. Try tapping during your morning routine or before bed. It can help set a positive tone for your day or promote relaxation before sleep.

You can also use EFT in moments of stress. If you feel overwhelmed, take a few minutes to tap. It’s a quick and effective way to regain your calm.

The Science Behind EFT

Research has shown that EFT can significantly reduce anxiety and emotional distress. Studies indicate that tapping can lower cortisol levels, the hormone associated with stress. This biological response enhances the emotional benefits of EFT.

Understanding the science behind EFT can empower you. It reinforces that tapping is not just a placebo; it’s a legitimate tool for emotional well-being.

Final Thoughts on Your EFT Journey

As you embark on your EFT journey, remember to be patient with yourself. Healing is not linear, and it takes time. Celebrate your progress, no matter how small. Each tapping session brings you closer to emotional freedom.

EFT is a journey of self-discovery. Embrace the process, and allow yourself to feel. You have the power to transform your emotional landscape, one tap at a time.

Are you ready to explore the world of tapping? Let’s take this journey together.