Blog 20: Does EFT tapping really work?

04.05.26 09:52 AM

Science shows that EFT tapping is effective (and safe)

Emotional Freedom Techniques (EFT) is a therapeutic modality that is rapidly increasing in popularity - not just among people who practise it, but also among researchers who want to understand how and why it works. 

More and more studies are being carried out, and the results consistently point to its effectiveness.

​​​Jump to the section you'd like to explore: Key facts | Cortisol levels | Gene expression | PTSD-related genes |  PTSD symptoms | Physiological markers of health | Faster relief | Chronic pain | Fear of flying | Anxiety and stress | The acupressure points matter | Acupressure points vs sham points 

The science behind EFT tapping

Even though it might sound strange, it’s true: we often believe that something has to be complicated to actually work. When something is simple, we tend to dismiss it. It can feel hard to believe that something so easy could make a real difference.


When I first came across EFT in a book, the author mentioned she used it to reduce anxiety and feel more at ease, and that instantly caught my attention. So I started looking into it. The first thing I noticed was how simple it was. And then, as I began using it regularly, I realised it was also super effective. Over time, it helped me so much that I eventually decided to train professionally, so I could share this tool with others too.


Its simplicity was a big part of what drew me in. Using my fingertips to gently tap on acupressure points on my face and upper body felt easy and natural. I could do it anywhere, at any time, on my own. And as I practised, I started to feel a huge difference - more calmness, more lightness, greater sense of release. 


It felt almost magical. And in a way, it is. But it’s not magic. There’s a growing body of science behind EFT tapping - and below, some of the research and what it shows.

​​Some key facts about the science of EFT tapping

EFT is the most researched energy psychology modality. There are:
  • More than 300 Energy Psychology Research Studies published in peer reviewed journals, researched by 200+ investigators, across 12+ countries
  • 103 randomized controlled trials
  • 95 pre-post clinical outcome studies 
  • 5 fMRI studies document neurological changes after EFT
  • 6 meta-analyses show effectiveness for depression, anxiety and PTSD
  • 8 studies comparing cognitive behavior therapy (CBT) and EFT show that it is either equivalent to or more effective than CBT. However, EFT achieves these similar results in significantly less time.

​​EFT tapping lowers cortisol (your stress hormone)

One of the most interesting findings about EFT tapping is its effect on cortisol - the body’s main stress hormone.

In 2020, Dr Peta Stapleton replicated an earlier study by Dawson Church from 2012. The goal was to measure how EFT tapping impacts cortisol levels in the body.

Participants were split into three groups, and their cortisol levels were measured through saliva samples before and after the sessions.
  • One group received a one-hour EFT tapping session: their cortisol levels dropped by an average of 43% (almost half!) 
  • Another group received one hour of psychoeducation (learning about stress and mental health): their cortisol levels dropped by 19%.
  • The third group received no treatment (control group): their cortisol levels actually increased by 2%.

So while simply learning about stress helped a little, EFT tapping had a much stronger impact. This suggests that EFT doesn’t just help you feel calmer - it may actually help regulate your body’s stress response on a physiological level.

​​EFT tapping can influence gene expression (epigenetics)

This pilot study looked at EFT tapping through the lens of epigenetics - how our experiences can influence how genes behave.


Participants were split into two groups: one received EFT, the other had non-therapeutic social interaction. Researchers measured gene expression before, immediately after, and 24 hours later.

The result? 72 genes showed different expressions in the EFT group - linked to immunity, inflammation, and brain function.
Early research, but a powerful indication that EFT may create changes at a biological level - not just emotional.

​​EFT tapping and PTSD-related genes

In this study, 16 veterans with PTSD symptoms were split into two groups: one received EFT tapping (10 hours total), the other was a control group, who received treatment as usual. Researchers analysed 93 genes linked to PTSD by measuring mRNA levels.


Besides a 53% reduction of post-traumatic stress disorder symptoms, the EFT group also showed changes in six genes - with those linked to inflammation going down, and those linked to immunity going up.

A small study, but another sign that EFT may support both emotional and physical healing.

​​EFT tapping reduces food cravings

In a pilot study led by Bond University, 15 participants were split into two groups: 5 received no treatment, while 10 practised EFT tapping (they were taught tapping techniques and self-administered at regular intervals, during the program duration). 


After 4 weeks, brain scans were taken while participants looked at food images and it was clear that the EFT group showed reduced brain activity in areas linked to cravings.


Dr Stapleton, who led the research, explained: “After four weeks of EFT we expected to see those parts of the brain that usually activate their cravings and hunger in response to certain foods would no longer do so, and this has certainly been the case. The brain’s neural pathways ‘rewire’ and their desire for those foods diminishes."


​​EFT tapping and PTSD symptoms

In this study, 30 veterans with PTSD received six one-hour EFT sessions over 6 weeks, while 29 received standard care for one month. 


The results were striking: 90% of the EFT group no longer met PTSD criteria, compared to just 4% in the control group.

When some of the control group later received EFT (bringing the total to 49 participants), 60% no longer met the PTSD clinical criteria after three sessions, rising to 86% after six.

Even more impressive - these results held over time, remaining at 86% after 3 months and at 80% at 6 months - showing that the effects of EFT can be long-lasting. 

​​EFT tapping improves physiological markers of health

This study looked at how EFT tapping affects multiple systems in the body, including the central nervous system, circulatory system, endocrine system, and immune system. 


Researchers measured: heart rate variability (HRV) and heart coherence (HC); the circulatory system using resting heart rate (RHR) and blood pressure (BP); the endocrine system using cortisol, and the immune system using salivary immunoglobulin A (SigA). 

Participants received a 4-day EFT training workshop across different locations. In total, 203 participants showed significant improvements: 
  • Anxiety decreased by 40%
  • Depression by 35%
  • PTSD symptoms by 32%
  • Pain by 57%
  • Cravings by 74%

At the same time, happiness increased by 31%, and SigA increased by 113%, suggesting improved immune function.

​​EFT tapping offers faster relief

A large-scale study involving 5,000 anxiety patients over 5.5 years, reporting stronger outcomes for acupoint tapping than CBT.

Patients received either traditional psychological treatment, cognitive behavioural therapy (CBT), sometimes with medication, or EFT tapping without medication.

The results showed that 90% of the EFT group improved, compared to 63% of the CBT group.

Anxiety symptoms reduced after just 3 EFT sessions, compared to an average of 15 sessions needed for CBT to show results.
Complete relief of symptoms was seen in 76% of the EFT group, compared to 51% in the CBT group.

At one-year follow-up, improvements were maintained by 78% of the EFT group and 69% of the CBT group.

​​EFT tapping and chronic pain (neuroplasticity)

In this clinical trial, 24 adults completed a six-week online EFT group programme. Before and after the intervention, brain scans were taken using fMRI.


The results showed reduced connectivity between the medial prefrontal cortex (a brain area involved in pain regulation) and regions in the posterior cingulate cortex and thalamus, which are linked to pain processing and catastrophising. No brain areas showed increased connectivity after treatment.

Overall, these changes suggest that EFT may be associated with neural changes linked to how pain is processed and regulated - a possible example of neuroplasticity.

​​EFT tapping and fear of flying

In this study, 29 people with fear of flying were exposed to phobia-related, fear-inducing, and neutral images while undergoing fMRI scans, alongside a session combining EFT tapping and cognitive restructuring.


During tapping, researchers observed changes in brain activity: increased activation in the amygdala, and decreased activity in the hippocampus and temporal pole - patterns that differ from typical automatic emotional regulation responses, when all three areas down-regulate.

Fear levels also dropped significantly. Average scores on the Fear of Flying scale decreased from 2.51 before the intervention to 1.27 after.
In addition, the proportion of participants meeting criteria for fear of flying fell from 89.7% to 24% after the intervention.

​​EFT tapping reduces anxiety and stress

 In a large-scale analysis by Dawson Church and Dr Peta Stapleton, researchers looked at data from 380,034 EFT sessions completed by 270,461 users of the Tapping Solution App between October 2018 and October 2019. 


Users rated their emotional intensity before and after each session using an 11-point scale (SUDs: subjective units of distress). After guided EFT sessions focused on anxiety and stress, users reported:
29% average reduction in anxiety
31% average reduction in stress

This suggests that even brief, self-guided EFT sessions can lead to measurable reductions in emotional distress on a large scale.

​​The acupressure points matter

In this study, 56 university students were randomly assigned to either use the standard EFT tapping points or “sham” (non-EFT) points.


Each group completed a 15–20 minute group session, repeating scripted statements focused on stressful thoughts like feeling overwhelmed and hopeless, followed by positive affirmations.

Researchers measured nine stress symptoms before and after the session. While both groups started at similar levels, results differed after the intervention: 
The EFT acupressure group showed a 39.3% reduction in stress symptoms. The sham point group showed only an 8.1% reduction.

This suggests that the specific EFT tapping points may play an important role in the effectiveness of the technique.

​​Acupressure points vs sham points (systematic review)

A systematic review of 66 studies involving 7,265 participants compared stimulation of real acupressure points with sham (non-acupoint) stimulation across different health conditions.


The findings showed that true acupressure point stimulation was significantly more effective than sham stimulation.

In other words, the results suggest that targeting actual acupressure/meridian points produces measurable differences compared to non-specific tapping.


​​Other sources of resources


Try it for yourself

From both my personal experience and the findings of these studies, I continue to be amazed by the power of EFT tapping. The research and real-life results point to something genuinely impactful. 

If you feel curious, the best way to understand it is to try it for yourself. You might be surprised by what shifts.

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