How Long Do I Need to Do EFT Tapping For?
In my last post, I shared strategies to create more time in your life for practices like EFT Tapping without adding more stress to your schedule. (click here to check it out),
Now that you have that extra time, let's talk about how much time to actually dedicate to your tapping sessions.
Let's finally answer the question: How long do I tap for?
Before I give you specific numbers, let's start with a more important question:
Why are you tapping?
Are you tapping because you're feeling anxious or overwhelmed?
Or because you're processing an old traumatic event?
Are you calming pre-exam nerves or preparing for a big meeting?
Or are you working toward long-term personal growth and emotional resilience?
The why is crucial because it influences how long you should tap.
Time and Effectiveness: A Universal Principle
Let's step back for a moment.
Think about other activities:
Exercising
Meditating
Learning a new language
Cooking your favourite meal
Reading a book
How long does it take to get meaningful results from these activities?
1 minute?
10 minutes?
20 minutes or more?
It's pretty clear that 10-20+ minutes is the sweet spot.
A minute of reading won't make you a bookworm.
A minute of exercise won't get you fit.
The same goes for EFT Tapping.
Two Types of EFT Tapping
To maximize your results, it's helpful to know the difference between. I have a post and YouTube video explaining these two types in more detail (Click here to check it out).
Urgent EFT: – Used during moments of acute stress or anxiety to quickly calm the system.
Calm EFT: – Focused on deeper, therapeutic work to resolve old memories and emotional patterns.
Why 1min "TikTok Tapping" Doesn't Work
While a 1-minute "TikTok Tapping" might help you take a deep breath, however, in my opinion, it doesn't create any real, lasting therapeutic change.
So, let's break down the more effective timeframes:
1-Minute Tapping
❌ Minimal impact.
It's a start, like a single push-up or skimming one paragraph of a book, but it won't make much difference.
5-10 Minute Tapping
✅ Great for urgent EFT.
This is perfect when you're feeling anxious or stressed. A short session can quickly calm your nervous system and ground you in the present moment.
Most EFT apps and YouTube videos focus on this timeframe.
15-20+ Minute Tapping
✨ The sweet spot for deep, transformative results.
After 15-20 minutes, your brain enters a "flow state," allowing you to access and process deeper emotional layers.
This is simply how our nervous system is naturally wired. It's not personal; this principle applies universally to any activity.
When you align with this natural rhythm and apply it consistently, you'll likely notice improved focus, effectiveness, and better results in whatever task you're engaged in.
Therefore, for long-term therapeutic benefits (especially if you are a student of EFT or working with an EFT Practitioner), aim for around 20 minutes most days.
EFT Tapping Isn't Forever
There's a common misconception that you must do EFT Tapping daily for the rest of your life.
But that's not true!
EFT is a tool to help you process emotional baggage so you don't have to manage it constantly.
In the beginning, regular practice is essential. Like learning a new language or starting a fitness routine, you need consistent, regular effort to build a strong foundation.
However, once you've reached a certain level of emotional and neurological changes and have processed key events, you can shift into "maintenance” or “optimisation mode."
Think about exercise: when you're building strength, you work out most days. But once you've built that strength, you can reduce your sessions without losing your progress.
EFT Tapping works the same way.
After a few months of consistent, therapeutic work, you may only need a session once a week or even just once every few weeks.
I now only use it once a week or every two weeks.
(Of course, if something significant happens—like I suddenly lost all my money, a friend or family member gets sick or dies, an extremely turbulent flight, or any significant sudden stress—I would use urgent EFT to help me stay calm and grounded during those intense moments.)
Final Thoughts
When it comes to EFT Tapping:
1 minute is so tiny it's unlikely to make real change.
5-10 minutes can help with immediate stress.
15-20+ minutes unlocks deeper therapeutic change in the nervous system.
40-60 minutes is generally the maximum useful duration in a day.
Remember, it's not about strictly timing your sessions—it's about listening to your body and supporting your nervous system in the most effective and healing way possible.
Give it a try, and let me know how it goes!
Blessings,
Michael Hetherington
