E F T Emotional Freedom Techniques
EFT Emotional Freedom Techniques is a gentle, holistic approach that assists riders and their horses in releasing
- stress,
- anxiety, and
- emotional blockages
that can impact performance, confidence, and connection.
EFT integrates mindful awareness with light tapping on specific acupressure points, transmitting a calming signal to the amygdala and releasing the emotional charge from a stressful memory. This process is known as memory reconsolidation, resulting in a lasting transformation.
For equestrians, performance pressure, fear of mistakes, past falls, or competition stress can create tension that the horse easily senses.
Because horses are highly sensitive to human emotions, supporting the rider’s emotional state often leads to noticeable shifts in the horse’s behavior—more relaxation, better focus, and improved trust.
EFT offers a gentle yet powerful way to calm the nervous system, release emotional blocks, and rebuild trust and confidence - both in saddle and on the ground. Allowing the body and mind to shift out of stress and into balance.
How does EFT works?
Gentle fingertips applied to various acupressure points transmit calming signals to the amygdala, the brain’s alarm center. This triggers a series of physiological and emotional responses. Cortisol levels, the stress hormone, decrease to 43%. Furthermore, the emotional impact of a stressful memory undergoes a transformative change, resulting in a lasting effect.
"
The amygdala is designed to be calmed by specific types of input. Tapping provides exactly that input-a rhythmic, soothing, bilateral stimulation that signals safety to the primitive brain.
- Dr. Dawson Church, PHD, Author of the Genie in You Genes
01
Tapping Stimulation
Specific acupressure points on face, upper thorax and hand are stimulating end meridian nerves.
Research
Tactile stimulation of these points activates mechanoreceptors, which transmit signals through the nervous system.
02
Vagus Nerve Activation
Tapping on the upper thorax where the vagus nerve is located relaxes your body systems.
Research
The almond-shaped amygdala in the brain detects potential threats, both real and painful memories. EFT calms the amygdala’s stress response, enhancing its ability to handle emotional challenges by de-escalating the Fight-Flight response.
03
Amygdala Deactivation
The almond-shaped amygdala in the brain detects potential threats, both real and painful memories. EFT calms the amygdala’s stress response, enhancing its ability to handle emotional challenges by de-escalating the Fight-Flight response.
Research
Research indicates a reduction in hyperactivity within the amygdala, accompanied by a restoration of balance in the prefrontal cortex, facilitating the processing of emotions such as fear and stress.
04
Cortisol Reduction
By activating the parasympathetic nervous system responsible for relaxation, after EFT the body produces less (24% - 43%) cortisol-the primary stress hormone.
Research
- Research Study link: EFT serves as an effective and non-invasive approach to mitigating physiological stress markers. Stapleton, P., Crighton, G., Sabot, D., & O'Neill, H. M. (2020). Reexamining the effect of emotional freedom techniques on stress biochemistry
05
Memory Consolidation
Repeating the emotional signature of a past memory while tapping calms the nervous system by creating a mismatch between the memory of danger and the current safe experience. This allows the brain to permanently and effortlessly update the memory until the emotion is cleared, leaving only a neutral memory.
Research
During the recall of a traumatic memory in a "labile state", the emotional response is effectively mitigated through the calming effect of Emotional Freedom Techniques (EFT). This technique disrupts the association between the memory of fear and anxiety, thereby reducing the emotional impact.
06
Gene Expression Transformation
Ten of the 72 genes exhibit differential gene expression. The identified functions include cancer tumor suppression, neuronal survival following DNA damage, enhanced immune function and resistance, and recovery from emotional stress.
Research
A study by Maharaj, M.E. (2016) show differential gene expression after EFT linked to an increase of immunity (+113% immunity markers), pro or anti-inflammatory, as well as neuronal processes in the brain.
07
New Neural Pathways Connection
Repeated EFT Tapping diminishes neural pathways associated with stress while simultaneously strengthening those associated with tranquility. These positive outcomes transcend psychological realms, manifesting as structural changes that endure over time.
Research
Research by Dr. Peta Stapleton et al. (2020) showed EEG changes consistent with shifts in brainwave activity after EFT sessions. Sustained changes in brain connectivity and decreased stress response over time support the idea that repeated EFT use can create healthier emotional responses by reinforcing new neural pathways.
Grounded in Worldwide Research, EFT helps you move together with Ease, Calm & Trust
EFT Improvement in Markers of Health
Research & Benefits on EFT for Anxiety & Sport Performance
Scientific Research Information
Benefits for the Rider & Horse
- Reduce Anxiety, Fear & Tension
- Improve Focus
- Restore Confidence
- Loss of confidence after a fall or setback
- Stress responses before competition
- Emotional overwhelm and overthinking
Based Evidence Science of Tapping
EFT most current research
300+
Energy Psychology Research Studies
103
Randomized Controlled Trials
95
Pre-Post Clinical Outcome Studies
EFT Session Guidelines
How to tap?
Our thoughts and feelings find physical expression in the body.
EFT helps us access and release negative emotional energy that's being stored physically, helping releasing energy from incidents in our past that may still be hanging us up today.
By using EFT, we can gain deeper understanding of our being and find the serenity we seek.
01
Identify the issue
Focus on one specific issue causing discomfort, stress or pain
e.g.,
- "this anxiety on the right side of my throat" or
- "this pain in the top left of my head."
02
Rate intensity
On a scale of 0 to 10, how intense is this feeling? 0 is no pain, 10 is high.
05
Re-evaluate
After completing the tapping sequence, take a deep breath and rate the intensity of your issue again on the 0 to 10 scale. If the intensity is still high, repeat the sequence until you feel calmer and you are at a 3 minimum.
03
The Set up Statement
While tapping continuously on the side of the hand (the Karate Chop Point), repeat the following sentence one up to three times out loud:
"Even though I have this (anxiety/issue/pain) I deeply and completely love and accept myself."
04
The Tapping Sequence
See the Tapping Points below.
After the session
- At the end of the session, we'll review the tapping tools so you feel confident tapping on your own to get the most benefit from our work together.
- EFT works on different energy system, allowing the first to resurface and be removed, enabling deeper layers to surface and transform.
- After a session, you may feel tired or fuzzy, indicating new neural pathways are building and subconscious and conscious habits are changing. Healing occurs in various ways, with a different perception of things.
- You may feel energetically lighter in heavy places or more or less energetic as your body adjusts.
- Honor your body during this process. Rest, hydrate, and be open to a shift in perspective. You may view old problems from a new viewpoint after a session.
- A bath or foot bath with Epsom salt or magnesium, journaling, or walking in nature can help integrate the changes from our tapping session.
EFT Tapping Points
The Tapping Sequence
Tap or massage gently with the fingertips on acupressure points (acupoints). Tap gently 5-7 times on each points. As you tap repeat a simple reminder phrase related to your issue to help maintain focus.
1. Set-up Statement Phrase on Karate Chop Point. Tap with 3 fingers on the side of the hand and repeat "Even though I have this headache, I deeply and completely love and accept myself."
2. Top of the Head
3. Eyebrows
4. Side of Eye
5. Under Eye
6. Under Nose
7. Chin
8. Collarbone
9. Under Arm
10. Rib
11. Wrist Top/Under
EFT Tapping Script
Reducing Performance Anxiety & Building Confidence
- Close your eyes and take 3 deep breaths and relax each time deeper into each exhalation.
- With your eyes closed, scan your body to feel where you feel any anxiety.
- Sit comfortably.
- Tap or massage lightly on the acupuncture points (acupoints) with your fingers.
Set up Statement (Karate Chop Point)
- Tap the side of your hand while repeating 3 times: “Even though I feel anxious about riding and performing, I deeply and completely love and accept myself.”
Describing the Anxiety
Anxiety in your body: where is it located? In the chest, the head?
1. Describe the pain in detail: How big, wide, sharp, dull,
tingling, tight is it? Is it like a pressure, heavy as a stone?
2. Be very specific: Where is the pain located? It is on the left side of your heart e.g.
3. Rate the intensity of the pain: How much is the pain from 0 - 10, 10 being the most and 0 nothing.
4. Set up statement: Tap with 3 fingers on the side of the hand on the Karate chop point (see image below).
“Even though I feel this pressure in my heart, like a stone (describe it), I deeply and completely love and accept myself.”
5. Start tapping on the different points with one or both hands
6. Use short sentences describing the anxiety: All this anxiety in my chest, this pressure in my chest.
7. Check the intensity of the anxiety: After some rounds check if the anxiety has subsided. It was a 9 now it is a 6. Keep tapping till it gets to a 3 -2 intensity.
After some rounds of tapping you can ask these questions:
- Color: Close your eyes, what color do you see: Is it grey, black?
- Consistency: Is it fluid, viscous, firm, compact, rough, thick, solid, dense, soft?
- Message: What is the message of the pain?
Tapping Round 1: Acknowledging this Anxiety
Tap through the points, saying the phrases aloud or silently.
- Top of the head: "This performance anxiety."
- Eyebrow: “This riding anxiety.”
- Side of Eye: “All this pressure in my heart.”
- Under Eye: “My heart is racing before I ride.”
- Under Nose: “Fear of making a mistake.”
- Chin: “Worry about how I’ll ride today.”
- Collarbone: “My body feels tense on the saddle.”
- Under Arm: “All this stored anxiety in my heart.”
- Rib: “This performance anxiety.”
- Wrist: "All this anxiety in my heart."
Tapping Round 2: Calming the Nervous System
- Top of the head: "All this anxiety in my body."
- Eyebrow: "I noticed this anxiety."
- Side of Eye: “And I allow it to soften.”
- Under Eye: “My body doesn’t need to stay in fight or flight response.”
- Under Nose: “I am safe right now.”
- Chin: “I am present with my horse.”
- Collarbone: “Breathing into calm.”
- Under Arm: “Letting go of excess tension.”
- Rib:“Choosing calm and balance.”
- Wrist: "I feel at ease."
Tapping Round 3: Rider - Horse Connection
- Top of head: "Calm rider, calm horse."
- Eyebrow: “My horse can feel my energy”
- Side of Eye: “And I choose to offer calm”
- Under Eye: “I trust our partnership”
- Under Nose: “I don’t need to be perfect”
- Chin: “I ride with awareness, not fear”
- Collarbone: “My body remembers how to ride”
- Under Arm: “I allow flow and connection”
- Rib: “Calm rider, calm horse.”
- Wrist: "We feel calmer."
Tapping Round 4: Rider - Confidence and Grounding
- Top of head: "I choose grounded confidence."
- Eyebrow: “I trust my training."
- Side of Eye: “I trust my skills.”
- Under Eye: “I trust my horse.”
- Under Nose: “I ride one moment at a time.”
- Chin: “I am centered in my body.”
- Collarbone: “I ride with clarity and ease.”
- Under Arm: “I allow myself to enjoy this ride.”
- Rib: “Feeling calm, capable, and connected.”
- Wrist: "We are both riding with ease and grace."
Closing
- Take a deep breath in.
- Exhale slowly.
- Re-rate your anxiety from 0 to 10.
- If you still feel the anxiety, that's alright - repeat the process, adjusting the words to match what you feel right now.
Ride with Calm. Lead with Confidence. Connect with Trust.
Performance anxiety doesn’t mean weakness. It’s your nervous system’s protective response. Your horse responds to your energy.
Through Emotional Freedom Techniques (EFT), you learn to calm your body, quiet your mind, release emotional blocks, and ride with presence and confidence. As you regulate your nervous system, your horse softens too.
This work isn’t about forcing bravery. It’s about creating safety, which naturally leads to confidence.
When you’re calm, your horse relaxes. When you trust yourself, your horse trusts you. Riding from alignment instead of fear expresses connection, not pressure.
You don’t have to push through anxiety alone. You can transform it.
If you’re ready for calmer rides, deeper trust, and confident performance, begin your journey today. Let’s bring you and your horse back into harmony.
Start your Healing Journey
Release anxiety, quiet the mental pressure, and reconnect with your natural confidence in the saddle.
