How does EFT work?
A scientific look at the technology with a view to related methods
Emotional Freedom Techniques (EFT), often referred to as "tapping" or "tapping", have become increasingly popular in recent years. Many people report positive experiences in overcoming stress, anxiety and emotional blockages. But how exactly does EFT work and how does it fit into the context of other holistic methods such as EMDR, Somatic Experiencing and Polyvagal Theory? In this article, we take a closer look at the basics of EFT, examine the current scientific research and explore the similarities with related approaches.
The basics of EFT
EFT was developed in the 1990s by Gary Craig and combines elements of traditional Chinese acupressure with aspects of modern psychology. The technique is based on two main components:
Tapping on meridian points
During an EFT session, specific points on the body, known as meridian points, are gently tapped with the fingertips. These points correspond to the energy channels that are also used in acupuncture.Focused attention and affirmations
At the same time, the user concentrates on a specific emotional or physical problem and says short sentences to associate themselves fully with the problem or emotion. This is intended to help identify and process negative emotions.
The energetic approach from traditional Chinese medicine & the new understanding that body and mind are one unit
Traditional Chinese medicine (including acupuncture / acupressure) assumes that life energy, Qi, flows through the body along meridians. Disruptions or blockages in this energy system can lead to physical and emotional complaints. EFT aims to remove these energetic blockages through tapping, thereby harmonizing the energy flow and restoring emotional balance.
At the same time, EFT is based on the newly gained understanding that body and mind are one unit and that long-term well-being and overcoming various challenges can be achieved most effectively through a holistic approach - looking at emotions and physical sensations. Negative emotions and physical complaints are seen as the result of disturbances in the body's energy system and nervous system. By tapping on the meridian points and focusing mentally at the same time, energetic blockages are released and the balance between body and mind is restored.
Influence of EFT on the nervous system
The autonomic nervous system, consisting of the sympathetic and parasympathetic nervous systems, regulates many unconscious bodily functions such as heartbeat, breathing and digestion.
Sympathetic nervous system (SNS): Responsible for the "fight-or-flight" response to stress or danger.
Parasympathetic nervous system (PNS): Promotes relaxation and regeneration, activates the "rest-and-digest" function.
How EFT influences the nervous system
Reduction of the stress response: By tapping on specific meridian points, EFT can reduce the activity of the SNS, which leads to a lower release of stress hormones such as adrenaline and cortisol.
Activation of the PNS: EFT promotes a state of relaxation and can increase the activity of the PNS, supporting processes such as digestion and regeneration.
Influence on the amygdala: EFT can reduce the overactivity of the amygdala, a part of the brain responsible for processing emotions such as fear and stress.
Neurological effects and possible mechanisms of action
Autonomic nervous system modulation: EFT can help restore balance between the SNS and PNS, leading to a more balanced emotional state.
Improving neuroplasticity: The combination of physical stimulation and cognitive processing could promote the formation of new neuronal connections, which contributes to the resolution of negative patterns.
Influencing brain wave patterns: Some studies suggest that EFT can influence brain wave patterns by increasing alpha and theta waves, which are associated with relaxation and meditation.
What does science say?
Scientific research into EFT is still relatively new, but there are already some studies that provide evidence of the method's effectiveness:
Stress reduction and cortisol levels
A study from the Journal of Nervous and Mental Disease (2012) showed that participants who practiced EFT had a significant decrease in cortisol (stress hormone) levels compared to control groups.Anxiety and phobias
Research has shown that EFT can be effective in reducing anxiety and phobias. In some clinical studies, participants reported a significant improvement in their symptoms after EFT treatments.Post-traumatic stress disorder (PTSD)
A study with war veterans showed that EFT can significantly reduce the symptoms of PTSD. After six sessions, many participants reported an improvement in their quality of life.
Similarities with related methods
1. EMDR (Eye Movement Desensitization and Reprocessing)
EMDR is a psychotherapeutic method for treating trauma. It uses bilateral stimulation, such as eye movements, to promote the processing of stressful memories.
Similarities with EFT:
Use of sensory stimulation for trauma processing.
Combination of physical activity and mental focus.
2. somatic experiencing
Somatic Experiencing focuses on physical sensations as the key to processing trauma.
Similarities with EFT:
Emphasis on body awareness.
The aim is to release tension stored in the body.
3. the polyvagal theory
Dr. Stephen Porges' Polyvagal Theory describes how the autonomic nervous system responds to stress and social interactions and emphasizes the role of the vagus nerve.
Similarities with EFT:
Regulation of the nervous system: By tapping on certain points, EFT can influence the autonomic nervous system and help to calm it down.
Promoting safety and connectedness: EFT supports the activation of the "ventral vagus", which promotes positive social interactions and a feeling of safety.
Down-regulation of stress reactions: By using EFT, excessive stress reactions can be reduced.
The holistic approach in practice
The integration of body and mind is a central aspect of EFT and related methods:
Unity of body and mind: Emotional and physical states influence each other.
Self-regulation: Techniques such as EFT make it possible to regulate your own nervous system.
Mindfulness: Conscious awareness of sensations and emotions promotes healing and well-being.
Conclusion
EFT is a versatile method based on a holistic understanding of body and mind. By influencing the autonomic nervous system and promoting balance between the sympathetic and parasympathetic systems, EFT can help to reduce stress, regulate emotional responses and increase overall well-being. The similarities with methods such as EMDR, Somatic Experiencing and Polyvagal Theory underline the potential of an integrative approach to promote healing and personal growth.
Would you like to learn more about how EFT and other holistic methods can help you to release emotional blockages and increase your well-being? Feel free to contact me for a free initial consultation or book a session to experience the benefits of these approaches for yourself.
Note
EFT and related methods can be valuable adjuncts to traditional therapies, but should not be considered a substitute for professional medical or psychological treatment. If interested, it is recommended to work with qualified professionals.
