The EFT Tapping Points Chart · The 9 Points, the Setup Statement & a Full Tapping Round
EFT tapping, or Emotional Freedom Technique, is a gentle self-help practice of tapping lightly on a sequence of nine points on the hand, face and upper body while tuning in to a feeling you would like to ease. This chart shows where each point sits, the meridian it touches and what it is traditionally used to release, free to read here and to download as a printable PDF.
Karate Chop · Eyebrow · Side of Eye · Under Eye · Under Nose · Chin · Collarbone · Under Arm · Top of Head
EFT tapping, or Emotional Freedom Technique, is a gentle self-help practice in which you tap lightly with your fingertips on a short sequence of points on the face and upper body while tuning in to a feeling you would like to ease. Each point sits on the end of an acupuncture meridian, so the practice is often called “emotional acupuncture without the needles.” This is the complete reference chart for the nine tapping points: where each one is, the meridian it is associated with, and the feelings it is traditionally used to release · free to consult on this page and free to download as a printable PDF. Below the chart you will also find a full tapping round, step by step, and the setup-statement formula that begins it.
Opens a quick form · we will email the printable tapping chart straight to your inbox.
1 2 3 4 5 6 7 8 9The nine tapping points, numbered as in the chart below. Point 1, the Karate Chop, is on the side of the hand and is used for the setup statement; points 2–9 are the tapping sequence. Point 8, Under the Arm, sits on the side of the ribcage about a hand-width below the armpit · just below the edge of the figure here.
The 9 EFT Tapping Points
A round of EFT moves through a short, fixed sequence of points. You begin at the Karate Chop point on the side of the hand while you say the setup statement, then tap gently · about seven light taps · through the remaining eight points from the top of the face downward, finishing at the top of the head. Each point below is given with its common abbreviation, its exact location, the acupuncture meridian it sits on, and the emotional theme it is traditionally used to release in the EFT tradition.
| Point | Where to Tap | Meridian | Traditionally Releases |
|---|---|---|---|
| 1Karate ChopKC · side of hand | The fleshy outer edge of the hand, below the little finger · where a karate chop would land. Tapped during the setup statement. | Small Intestine | Resistance and self-criticism. Softens the “I shouldn’t feel this” that keeps a feeling stuck; opens the way to accept where you are. |
| 2EyebrowEB | The inner end of the eyebrow, just above and to one side of the bridge of the nose. | Bladder | Restlessness, trauma and hurt. Grief and inner turmoil that has not had a chance to settle. |
| 3Side of the EyeSE | On the bone at the outer corner of the eye, at the edge of the temple. | Gallbladder | Anger, rage and resentment. The heat that rises when something feels unjust. |
| 4Under the EyeUE | On the bone about an inch below the pupil, at the top of the cheek. | Stomach | Fear, anxiety and worry. The unsettled feeling that lives in the belly. |
| 5Under the NoseUN | In the small hollow between the base of the nose and the top of the upper lip. | Governing Vessel | Embarrassment, powerlessness and shame. The wish to shrink or disappear. |
| 6ChinCH · under mouth | In the crease between the lower lip and the chin. | Central (Conception) Vessel | Confusion and uncertainty. Second-guessing, and the shame that clouds a clear next step. |
| 7CollarboneCB | Just below the hard ridge of the collarbone, about an inch down and to the side of where a tie knot would sit. | Kidney | Feeling stuck, insecure or unable to decide. Helps bring a sense of settling and safety. |
| 8Under the ArmUA | On the side of the body about four inches below the armpit · level with a bra strap or a nipple. | Spleen | Guilt, worry and obsessive thoughts. The loops the mind returns to again and again. |
| 9Top of the HeadTH | The crown of the head · tap with the flat of the fingers in a small circle. | Governing Vessel | Scattered focus and overwhelm. Gathers the round to a close and restores a sense of centre. |
Point names, order and locations follow the EFT “basic recipe” as taught in the tradition founded by Gary Craig. The emotional themes are the associations passed down in EFT practice, drawn in part from the acupuncture meridians; they are a guide for where to bring your attention, not a diagnosis. Some teachers include the top of the head, others hold it in reserve · here it completes the round.
The full tapping chart with the diagram, the sequence and the setup formula, laid out to print · keep it where you tap.
How to Do a Full Tapping Round
A round of EFT takes only a minute or two. The idea is simple: you name what is troubling you, honestly and out loud, while you tap on the points · so that the body stays calm even as the mind touches something difficult. Here is the full sequence from beginning to end.
- Name the feeling and rate it. Choose one specific thing that is bothering you · a memory, a worry, a tightness in the chest. Give its intensity a number from 0 to 10 (this is called the SUDS, or Subjective Units of Distress). Noting it now lets you see the shift afterward.
- Say the setup statement three times while tapping the Karate Chop point (1). The formula is below · it pairs an honest naming of the problem with a phrase of self-acceptance.
- Tap through the eight points in order · Eyebrow (2), Side of the Eye (3), Under the Eye (4), Under the Nose (5), Chin (6), Collarbone (7), Under the Arm (8), Top of the Head (9). Tap each one gently about seven times.
- Say a reminder phrase at each point · a few words that keep you tuned in, such as “this old fear” or “this tightness in my chest.” You are simply staying with the feeling, not arguing with it.
- Pause and breathe. Take one slow breath in and out. This lets the round settle.
- Rate the intensity again from 0 to 10. If it has dropped but not cleared, tap another round · you can adjust the wording to “this remaining fear.” Repeat gently until the charge softens.
The Setup Statement
Every round begins with the setup statement, tapped on the Karate Chop point. Its shape is always the same: you acknowledge the difficulty plainly, and then you offer yourself acceptance anyway. That pairing · honesty with kindness · is the quiet heart of the whole practice.
“Even though I [name the problem], I deeply and completely accept myself.”
You say the whole line three times while tapping the side of the hand. It is not a denial and not a fix · it simply lets you look at the feeling without turning away from yourself.
Because this course and chart lean toward releasing the weight of the past, here are setup statements shaped for old hurts and lingering emotion:
“Even though I still carry this hurt from what happened, I deeply and completely accept myself.”
“Even though a part of me is still angry about it, I choose to be gentle with myself now.”
“Even though I have held this guilt for a long time, I am willing to begin letting it go.”
“Even though this memory still tightens my chest, I honour how far I have come.”
Keep the wording true to your own experience · the more specific and honest the statement, the more the round has to work with. There is no wrong way to say it, and no feeling too small or too large to bring.
A gentle note on care. EFT is a complementary self-help practice for everyday stress and emotional release · it is not medical or psychological treatment, and it does not replace the care of a doctor or a licensed mental-health professional. If you are working with deep trauma, grief, or distress that feels overwhelming, please tap alongside professional support rather than in place of it, and reach out to a qualified practitioner or your local crisis service if you need help now. Be gentle with yourself; you can always stop, breathe, and come back later.
Letting Go of the Past with EFT
A gentle, self-paced class with Mary Phelan on using Emotional Freedom Technique to release old hurts, guilt and emotional blocks · so that the past stops shaping the present. Learn the full method, step by step, and make it your own.
Explore the course →Where Tapping Fits in a Wider Practice
EFT is one gentle doorway among many into calming the nervous system and clearing emotional weather. If you are drawn to work with the body’s subtle energy more widely, our complete guide to the chakras and the energy body maps the centres where feeling and tension tend to gather. And you will find tapping set among dreamwork, intuition and inner practice on our psychic development & energy healing page, where the courses and free resources of this tradition live together.
Sources & Tradition
The point names, order and the setup-statement formula follow the EFT “basic recipe” as developed by Gary Craig in the 1990s, itself built on the meridian theory of traditional Chinese acupuncture and on Roger Callahan’s Thought Field Therapy. The meridian associations for each point come from acupuncture tradition; the emotional themes are the correspondences carried in EFT teaching. EFT is taught at Global Spiritual Studies by Mary Phelan in Letting Go of the Past with EFT. Presented as a complementary self-help practice, not as medical or psychological advice.
Frequently Asked Questions
What is EFT tapping?
EFT, or Emotional Freedom Technique, is a self-help practice in which you tap gently with your fingertips on a set sequence of points on the face and upper body while focusing on a feeling you want to ease. Each point sits at the end of an acupuncture meridian, which is why EFT is sometimes described as “acupuncture without the needles.” It was developed by Gary Craig in the 1990s and is widely used as a simple tool for calming everyday stress, anxiety and emotional overwhelm.
What are the 9 EFT tapping points?
The nine points are: the Karate Chop (side of the hand, used for the setup statement), the Eyebrow, the Side of the Eye, Under the Eye, Under the Nose, the Chin, the Collarbone, Under the Arm, and the Top of the Head. In a round you begin at the Karate Chop point, then tap through the other eight from the top of the face downward, ending at the crown. Each point corresponds to an acupuncture meridian and to an emotional theme it is traditionally used to release.
What is the setup statement in EFT?
The setup statement is the phrase you repeat, tapping the Karate Chop point, at the start of every round. Its formula is: “Even though I [name the problem], I deeply and completely accept myself.” You say it three times. It pairs an honest naming of what is troubling you with a phrase of self-acceptance, so that you can turn toward a difficult feeling without turning against yourself. You can adapt the exact wording to whatever is true for you.
In what order do you tap the EFT points?
After the setup statement on the Karate Chop point, the standard order runs from the top of the face downward: Eyebrow, Side of the Eye, Under the Eye, Under the Nose, Chin, Collarbone, Under the Arm, and finally the Top of the Head. Tap each point gently about seven times while saying a short reminder phrase, then pause, breathe, and rate how you feel. If the feeling has eased but not cleared, you simply tap another round.
Does EFT tapping actually work, and is it safe?
Many people find EFT a genuinely helpful, calming practice, and a growing body of research has looked at its use for stress and anxiety, though findings are still emerging and debated. For everyday tension it is gentle, free and safe to do on yourself. It is best understood as a complementary self-help tool rather than a treatment: it does not replace care from a doctor or a licensed mental-health professional. If you are working with deep trauma or distress, use tapping alongside professional support, not instead of it.
A complete reference, free to print and keep · return to it gently, whenever you need to tap something through.
