So, you’ve explored the science and benefits of EFT (and if you haven’t yet, it’s well worth a read). Now you might be wondering what a session actually looks like – whether you’re preparing for your first or just feeling curious. This post will walk you through what a session (specifically, with me) actually looks like. Think of this as a behind-the-scenes glimpse into how it all flows – from tuning in, to tapping, to wrapping up with grounded clarity.

Session One: The Deep Dive

A quick summary of this EFT session:

• Requirements: show up (with a willingness for joint exploration)
• Time commitment: 2 hours
• Aim: mind mapping in order to develop your personalized breakthrough blueprint

In this session I do a lot of ‘detective work.’ By asking the right questions and getting to know you, I begin building a picture of your subconscious mind. Essentially, figuring out what makes you, you.

In doing so, we start to uncover the root of your limiting beliefs, along with any stories and memories that support these. Here is an incredible testimonial from my lovely client Bernadette about her experience:

“I was feeling worthless, insignificant, remorseful, and suicidal…once I had peace with my childhood and my past mistakes, we moved on to tackle my fear of job interviews and Money Mindset. I was on a job that underpaid me and overworked me and within a few months of working with Valerie and being able to interview without feeling anxious, I got a 36% raise at my current job and a month later I got a job offer that increased my salary by total of 73%”

Taking time to understand your brain wiring matters. It ensures that when we start tapping, we will be planting the right ‘seeds’ (thoughts and beliefs) into the ‘soil’ (your brain’s reticular activating system). In doing so, new, empowering beliefs can truly take root.

We will then discuss any other goals and dreams – personal or professional – and then collaboratively tailor an ‘action plan’ specific to your needs (and brain!). This may include discussion of frequency and timing of sessions, as well as talking through any other strategies I think may be beneficial.

Do not worry about needing to have all the answers, that is exactly where I come in! I am here to support and guide in a way that feels safe, grounded and comfortable. All you need is a willingness to show up and explore together.

To further assist me with my detective work, you will get some homework in the form of a peace list. This involves writing short sentences about memories you would like to make peace with, including (but not limited to) relationship breakdowns, illness, trauma or feelings of rejection or abandonment. I will give you more examples and information when the time comes. You provide as much or as little detail as you feel safe and comfortable doing.

Session Two: Let the Tapping Begin

A quick summary of this EFT session:

• Time commitment: 90 minutes
• Aim: Release (heavy emotions) & realign (to peace and purpose)
• Requirements: As above – show up, with a willingness for joint exploration

In most cases, 1:1 coaching session are 90 minutes long however, this may vary depending on your package and individual needs.

Each session typically involves several rounds of EFT, broken up with NLP, pattern interrupts (to keep things fun) or if more grounding is needed, visualization and breathwork exercises.

I like to break down the structure of a typical session into the following three parts:

The ‘HEAVY LIFTING’ (releasing)

You will probably hear me compare our work together to personal training. Guided by your peace list, in real-time I continue to piece together things like the main memories behind them, the supporting belief systems, even who you learned it from, so I can ensure the language used during our tapping rounds speaks directly to your subconscious.

You will probably find that as you relax into the session and allow space for yourself, you recall details you thought you had forgotten or find that deeply held beliefs arise, seemingly out of nowhere. You may feel things in your body or have emotions surface unexpectedly, but this is part of the process – your body and nervous system are beginning to release and neutralize these heavier emotions. It is very common to experience physical symptoms of these massive releases including burping, tears and yawning.

Dr Peta Stapleton has really great example of what a round of tapping looks like here. Through my own training and experience, I have developed a more personalized ‘fast’ (yet still incredibly effective) version of EFT. Try it out with my video, which is designed to shift feelings of stagnancy and stuckness.

Of course, the focus of a session does not have to stick to only the items on your peace list. It can change based on what you need or if there is something specific you would like to work on. I totally understand that life happens, and things pop up. For example, I often help clients prepare for last-minute job interviews or to navigate the pain and shock of a sudden breakup.

FUTURE PACING (realigning)

This is a major component of sessions – not only to achieve the best results possible, but to experience more joy by planting the seeds for your big dreams.

What is it?

I describe future pacing as really living the future by talking through all the explicit details and then visualizing, so you can truly feel those positive emotions in your body. We may choose one (or several) future situations, particularly those where you have moved through a challenge or reached an incredible milestone.

I will usually get you to future pace three, six or twelve months ahead. Sometimes I might even get you to do 5 or 10 years out to reaaaaally stretch and push the limits of your subconscious a bit so you can really start to imagine ALL the possibilities. This can be both exciting and challenging, so it is very normal to feel a bit uncomfortable during this part.

Some common prompts I use to help you live in the future include: What would it feel like to experience more calm in my day-to-day life? Where would I like to be living in three months? How would I like to feel at my job? What experiences would I like to have at my job? Where would my dream holiday destination be?

Why is future pacing important?

Importantly, what we are doing here is tapping (quite literally) into the brain’s neuroplasticity to create new neural pathways. By ‘extinguishing’ or ‘tapping away’ at some of those big emotions in the heavy lifting part of our session, we have started the process of clearing up older belief systems. This means our brain is now ‘primed’ to pick up these new beliefs.  

Future pacing is also useful for creating safe place in your mind. Here, we once again create neural pathways, this time specifically geared toward peace and safety. This supports the healing process (in two main ways):

1. Unlocking Body Safety

EFT supports vagal nerve improvement, which can contribute to a general sense of safety and well-being within the body. The vagus nerve is the longest nerve in your body going all the way from your brain to your intestines. It is a major component of the parasympathetic nervous system and is responsible for regulating various bodily functions including breathing, digestion and heart rate. It also counterbalances stress responses, essentially helping you to shift from being more in your sympathetic nervous system (‘flight or fight’ mode) to your parasympathetic nervous system (‘rest and digest’ mode).

As 80% of vagus nerve fibers are sensory, when you move or breathe into certain areas of your body – through things like EFT, meditation, visualization and deep breathing (all of which we do in session!) – you can influence vagal nerve functioning. As the vagus nerve sends signals to the brain that activate the parasympathetic nervous system, you are not only creating a feedback loop that reinforces a state of relaxation but supporting the regulation of bodily functions. This is why you have probably heard of the massive impact EFT has on stress reduction and anxiety^1,2,34

Many of us live in a chronic fight-flight or freeze state, so using EFT to ‘retune’ the vagus nerve can help shift the body into rest, repair, and resilience.

2. Personal Empowerment

EFT is an effective way to shift and create different emotional states – often extremely quickly and effectively too! In sessions you are learning about the tapping process and other brain-based strategies, therefore enabling you to see and feel tangible proof of these shifts. You get to leave feeling empowered, knowing you have the power to change how you feel, respond, and move through life: one tap at a time.

CLOSING WITH CARE

Congrats! You have made it through. The heavy lifting and future pacing has been done and it’s time to wrap things up. At this point, we go through any ‘self-work’ discussed in session so you can take aligned action and keep building momentum.

These approaches are totally tailored to you, but common recommendations include personalized affirmations or mantras, journal prompts, scripting and visualizations/mental rehearsals. We might also discuss more practical strategies such as time blocking and goal setting, to help you navigate your days with more intention and confidence.

What happens after a session?

The last (but arguably) one of the most important things to expect during EFT is transformation. Not only in tangible, measurable successes – think pay rises, improved relationships – but also in how you feel: a renewed outlook on challenges, a sense of lightness and increased resilience.

You have input new ‘coding’ into your brain, now you just have to let it sink in. The beauty of EFT is that that rewiring continues to occur, long after you close your laptop. I typically advise you take it easy over the next 24 hours to ensure that integration can fully occur. You have just done so much shifting and should enjoy being in the new safe place you have created.

At the end of a session, I find that clients either feel more energized and excited or like a ‘tappy nappy.’ My job is to ensure we strike a balance so you hit that subconscious sweet spot: not too fatigued but not too alert. Most of my clients report they experience a better night’s sleep and increased feelings of calm and clarity the day of and/or after a session.

You can view more FAQs, including how many sessions you may need here.

To finish off…

An EFT session might feel unfamiliar at first, but it’s really just a safe space to explore what’s going on inside – one tap at a time. It isn’t about fixing, it’s about remembering and returning to the wisdom and wholeness that is YOU, by clearing old patterns and wiring. While the structure may seem simple, the energy it unlocks is anything but ordinary.

You don’t need to have the ‘right words’ or have it all figured out. I will be there to guide you, hold space, and help you gently work through whatever comes up.

Hopefully, this peek behind the curtain helps you feel more prepared (and maybe even excited!)

When you’re ready, the healing begins with a single tap.

Sending calm and clarity,
Val xxx

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¹Church. D., P. Stapleton, A. Vasudevan, & T. O’Keefe. (2022). “Clinical EFT as an Evidence-Based Practice for the treatment of Psychological and Physiological Conditions: A Systematic Review,” Front Psychol, 13:95145, https://doi.org/10.3389/fpsyg.2022.951451

²Bach, D., Groesbeck, G., Stapleton, P., Sims, R., Blickheuser, K. & Church, D. (2019). “Clinical EFT (Emotional Freedom Techniques) Improves Multiple Physiological Markers of Health”, Journal of Evidence-Based Integrative Medicine, 24, pp. 1-12,https://doi.org/10.1177/2515690X18823691

³Church, D., Yount, G. & Brooks, A.J. (2012). “The effect of emotional freedom techniques on stress biochemistry”, Journal of Nervous and Mental Disease, 200(10), pp. 891–896. https://doi.org/10.1097/nmd.0b013e31826b9fc1

⁴Stapleton, P. (2025). About EFT. Available at: https://www.petastapleton.com/about-eft (Accessed 7 May 2025).

The concept of neuroplasticity has evolved over time, with massive developments in the second half of the 20th century. You may often hear it referred to as “neural plasticity” or “brain plasticity.”  

Before we get into it, a quick anatomy/biology review in case you need it. “Neurons” is mentioned several times throughout this post – the brain is mainly composed of billions of neurons (nerve cells) that send messages all over your body. Neurons therefore allow you to do everything from breathing to talking, eating, walking, and thinking.  

What is Neuroplasticity?  

It was previously thought that the brain was “fixed” after childhood, under the assumption we were mostly born with all the neurons we were ever going to have. However, as “plasticity” suggests, we now know that the human brain is dynamic and capable of changing in response to experiences throughout the lifespan.  

Neuroplasticity is an “innate, universal genetic feature in humans¹,” which enables the brain to continuously adjust its structure and function by “reorganiz[ing], forming new neural connections, and strengthening existing ones¹.” Without this, we could not change and grow. It also provides us with the pretty cool ability to modify our thoughts, actions and behavior so that we can create more of what we truly desire.

To summarize, Cambridge Dictionary provides this lovely definition of neuroplasticity: “the ability of the brain to form new connections and reorganize itself as a reaction to new experiences or information.” 

Neuroplasticity in Action 

Neuroplasticity isn’t just theory – it’s happening every day in real life, often in powerful and transformative ways. It plays a crucial role in the following:   

Learning, memory and habit formation

When we learn, the brain forms new connections between neurons that store the required information. Repeated activation of these connections makes the connection stronger. Over time, this information is retained and can be easily retrieved. Some examples include:  

• Athletes, musicians and adult language learners have been able to physically change their brain structure through repeated practice.  
• Draganski et al, used MRI scans to show how the brain’s structure changes when people learn new tasks, particularly complex motor skills. The researchers had participants learn the new skill of juggling.  
• In our day-to-day life, a great demonstration of neuroplasticity is learning to drive a car. The more we practice, the more we reinforce those connections and over time, we can drive a car automatically. Thanks to neuroplasticity, we all have things we do daily that are so easy or routine we can perform them ‘with our eyes closed.’  

Recovery from brain injuries

When part of the brain is injured (e.g. due to stroke or trauma), neuroplasticity enables undamaged regions of the brain to take over lost function(s) or to form new connections to detour the damaged areas. An example of this is Gabby Giffords, a U.S. Congresswoman who suffered significant brain damage to the language-producing areas of her brain following a gunshot wound. With intensive speech therapy, she regained her ability to speak.  

Emotional healing

The concept of neuroplasticity is also foundational to various therapeutic approaches, including EFT, which can help rewire thought patterns and emotional responses. Keep reading to find out more about how tapping and brain rewiring go hand in hand (including some fascinating real-life applications). 

The examples above demonstrate how neuroplasticity strengthens connections in our brain through repetition and experience. As Hebb’s Law summarizes, “neurons that fire together, wire together².” 

This also applies to our thoughts and feelings. 

As mentioned in an earlier blog, we explored the idea that “thoughts, feelings, and experiences (real or imagined) are constantly rewiring our brains and creating our reality.” Now, having unpacked the concept of neuroplasticity, we can understand that every thought we think and emotion we feel strengthens a neural pathway in the brain. Over time, repeated thoughts can reinforce patterns – either helpful or not so helpful.  

The Power of Repetition: Strengthening Neural Pathways

Given many of us tend to think the same thoughts, have the same feelings, and carry out the same routines in our life, we are continuously ‘firing’ the same neural pathways. Consequently, these often become automatic, leading to the same patterns of thinking, feeling and doing day in and day out,. These circuits typically operate without our conscious awareness.  

Dr Joe Dispenza uses the following example to explain this biological feedback loop:  

“Say a person lives much of her life in a repeating cycle of thoughts and feelings related to unworthiness. The moment she thinks about not being good enough, smart enough, or enough of anything, her brain releases chemicals that produce a bodily feeling of unworthiness. Now she is feeling the way she was just thinking. Her brain notices that, and she begins to have thoughts of insecurity that match the way she was just feeling. Her body is now causing her to think. If her thoughts and feelings continue, year after year, to generate the same feedback loop between her brain and her body, she will exist in a state of being that is called unworthy.” 

Helpful or Harmful? The Double-Edged Sword of Automaticity

Automaticity is not always a bad thing. It is pretty convenient to not have to search for your work address every morning or re-learn how to balance and move the pedals each time you feel like riding a bike. However, it can be challenging if we are trying to improve or change our lives, whether it be wanting to experience less stress or anxiety, overcome trauma or making more money.  

As the classic saying “you can’t teach an old dog new tricks” implies, it is difficult to change a person’s habits if they have been doing things a certain way for a long time. At a biological level, change requires reprogramming these neural circuits so that we are no longer ‘firing’ the same old sequences.  

The good news is there are tools and strategies available to make this happen. This is where EFT comes in.  

Tapping (literally) into Neuroplasticity  

Harnessing the brain’s natural ability to rewire, EFT can help to break these ‘loops’ as well form and strengthen newer connections by:  

Reducing stress

Tapping helps calm the nervous system, making it easier to interrupt negative thought cycles and create new, empowering neural connections. When we are regulated, it is much easier for learning to take place. Healing happens when we feel safe. In a study on the effects of EFT on stress biochemistry, “statistically significant improvements in anxiety” as well as a decrease in cortisol levels were found following a one hour tapping session³.  

Shifting thought patterns

When you work with a skilled practitioner, the ‘root’ of limiting beliefs and negative thoughts along with any associated stories and memories are uncovered. By tapping away and reframing these old beliefs, existing neural connections are weakened. A 2022 study led by Peta Stapleton demonstrated that post-EFT treatment, MRI scans of adults suffering from chronic pain showed decreased connectivity “between pain modulating and catastrophizing areas in the brain⁴.”  

Apart from this neural ‘pruning’, an EFT session also typically involves the input of updated ‘coding’ to create new, positive connections. For example, after using tapping to dismantle and challenge the underlying thought of “I am not good enough,” EFT would then also be used to replace it with thoughts of “I am worthy.”  

Reinforcing positive emotions

As previously mentioned, EFT removes “the emotional charge from memories⁵” and enables more joyful thoughts to be programmed into the brain. In doing so, we are positively influencing the biological feedback loop – our brain will therefore manufacture chemicals that make us feel inspired or uplifted in response to these happy and positive thoughts, so in turn we “begin to think the way we are feeling⁶.” Bach et al. found that in addition to positive health effects, increased feelings of happiness were identified following EFT.  You can read first-hand experiences of reducing stress, transforming beliefs and boosting positivity here.

A Holistic Approach: EFT and Other Neuroplastic Tools

Of course, there a range of other therapies and strategies including mindfulness and CBT that harness the power of neuroplasticity to shift negative thought patterns, build better habits, and heal emotional wounds. EFT works beautifully on its own or alongside these approaches, offering fast-acting, somatic and accessible healing all while keeping you regulated, calm and safe.    

One Tap at a Time: The Ongoing Potential of Your Brain

Your brain is always changing – it is fluid, responsive and ready to grow with you. EFT offers a powerful, accessible way to work with that change, helping you gently rewire emotional patterns, reduce stress, and create more ease in your life. By tapping into neuroplasticity (literally!), you can rewrite old patterns and make space for healing, alignment and expansion, one tap at a time.  

With love and light,  

Val xxx

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¹Dispenza, J. (2019) Evolve Your Brain. https://drjoedispenza.com/dr-joes-blog/evolve-your-brain  

²Hebb, D.O. (1949) The organization of behavior: A neuropsychological theory. New York: Wiley.  

³Church, D., Yount, G. and Brooks, A.J. (2012) ‘The effect of emotional freedom techniques on stress biochemistry’, Journal of Nervous and Mental Disease, 200(10), pp. 891–896. doi:10.1097/nmd.0b013e31826b9fc1.  

⁴Stapleton, P.B., Baumann, O, O’Keefe, T. and Bhuta, S. (2022) ‘Neural changes after emotional freedom techniques treatment for chronic pain sufferers’, Complementary Therapies in Clinical Practice, 49, 101653. doi: 10.1016/j.ctcp.2022.101653.  

⁵Church, D. The EFT Manual. Third ed. Petaluma, CA: Energy Psychology Press, 2014.  

⁶Dispenza, J. (2012) Breaking the habit of being yourself: How to lose your mind and create a new one. Hay House. 

Whilst EFT can be done at home with great results, working with a practitioner can really help to (quickly) tap into healing.  

Think of it as having a personal hiking guide for a challenging trail. You could absolutely try to navigate the path on your own, but a skilled guide supports you through the tough terrain – they know the most efficient routes, can avoid dead ends and keep you from getting lost. They also teach you skills, like pacing yourself and reading trail markers so that your next hike is filled with more confidence and ease.  

Similarly, an EFT practitioner helps you navigate your emotional landscape, guiding you through steep slopes whilst also teaching you strategies you can use after a session ends. Instead of struggling through the journey alone, you can move forward – forging a safe, calm path with a backpack full of the tools you need.  

Here are 5 reasons why you may find it beneficial to work with an experienced practitioner:   

1. Get Faster, More Effective Results with an EFT Practitioner

Through the strategic use of other expert tools alongside EFT, results are targeted and suited specifically to you (and your brain!)  

Whilst you may be aware of what’s holding you back, often, deeper subconscious ‘blind spots’ heavily influence your thoughts, behaviors and actions. As these blind spots are typically rooted in past experiences, beliefs, or trauma, we are often not even aware they are there! A skilled EFT practitioner can help bring these into focus so they can be addressed at their core. In my sessions, many clients come in expecting small shifts, only to be amazed when they unearth the real ‘root’ cause, setting off a chain reaction of positive change! 

2. Avoid Getting Stuck or Overwhelmed

When processing difficult or uncomfortable emotions, it’s easy to get stuck in loops of frustration or overwhelm. Working with a practitioner can help to you to continue to move forward and stay focused.  

3. Receive Personalized Guidance

EFT isn’t one-size-fits-all. A practitioner customizes sessions to target your specific needs – whether that be trauma, stress, anxiety, burnout, illness or striving for greater joy and well-being. I am practitioner but also have additional training in a range of other areas, I use EFT in combination with various expert tools including Neuro Linguistic Programming, biofeedback, hypnosis, breathwork and visualization, tailoring their approach to your unique requirements.  

This also provides tailored take-home strategies (think homework, but fun), which typically includes expanding your ability to incorporate EFT into your daily life, leaving you feeling empowered to shift your emotional state on your own. 

4. Stay Accountable & Motivated

Having your own personal cheerleader to provide encouragement and reassurance helps to keep you motivated. Additionally, regular sessions with a practitioner can create a sense of commitment and accountability, as they provide ongoing guidance and check-ins to ensure you’re making progress. 

5. Work Through Trauma SAFELY

If you’re dealing with trauma, a trained EFT practitioner helps you navigate it safely, reducing the risk of re-traumatization. A practitioner creates a ‘safe space’, ensuring you are provided with emotional support and structure so you don’t feel alone in the process. 

Your Journey, My Expertise

Now that you know why working with an EFT practitioner can be so powerful, let me share my expertise and why I’m the right person to support you on your journey. I would be thrilled to work with you!  

My own journey and success with EFT inspired me to train as a practitioner. Thanks to a range of other diverse roles and experiences (including a Licensed HeartMath Biofeedback Instructor), I have been able to develop my own holistic, unique approach, blending modern Psychology, Neuroplasticity and Traditional Chinese Medicine to heal your body, mind and spirit. 

You can read specifics about my qualifications, approach and what a typical session looks like, but with me you get the perfect combination of subconscious rewiring and simple, tailored strategies to implement into your daily life with ease – all with a sense of fun and joy.   

Let’s find your subconscious ‘sweet spot’ together. Book in for a discovery call or find out more about my group coaching! 

Happy tapping,  

Val xxx