Calm Anxiety Fast: 9 Gamut Procedure (EFT Tapping)

This guided EFT session uses the 9 Gamut Procedure to help release the kind of anxiety that feels stuck or hard to shift, even when you can't quite pinpoint why. By combining tapping with simple eye movements and humming, this technique engages both mind and body to interrupt deep-rooted stress patterns. No prior experience is needed - just follow along at your own pace. Many people notice a real shift in how they feel by the end.

Please feel free to adjust the eye movements for your comfort, and use this video for anxiety relief only. While this technique is also used in trauma work, that is always best done with the support of a trained practitioner.

Guided by Suzannah, who has a calm, soft British accent and gentle, grounding presence.

Please note: EFT Tapping is a complementary practice and is not a substitute for professional medical or mental health support. By tapping along, you agree to take full responsibility for your own health and wellbeing.

Transcript

Welcome to this guided session on using the 9 Gamut procedure for anxiety relief. Now this technique can be incredibly effective, Especially if your anxiety has roots in past experiences or trauma, Okay? Now this procedure works by engaging both your mind and your body. It's going to help interrupt that cycle of anxiety and allows you to process feelings and even memories differently. Now we're going to be using eye movements and humming, So it might feel a bit strange to begin with, But just follow what I do and say. If your eyes begin to feel strained at all, Just adjust your movements to your comfort, Okay? So if your eyes feel strained at all, Just make the movements slightly smaller or less defined. All right, So let's begin. We're going to do a really quick check-in. So on a scale of 1 to 10, How anxious are you feeling right now? 10 being extremely anxious, 0 being not anxious at all. Remember, There's no right or wrong way to do this. Just allow yourself to be present and be open to the process, Okay? So we're going to start with a round of normal tapping, Repeating after me in your mind or out loud. Even though I feel anxiety, I'm open to feeling calm. Side of the eye, I acknowledge the tension in my body. Under the eye, This anxiety feels heavy. Under the nose, I recognise these feelings are part of my experience and I'm doing okay. Chin point, It's okay to feel this way. Collarbone point, I allow myself to breathe and be present. Under the arm, I choose to release this tension. Top of the head, I'm safe and I can let this go. Now you're going to tap on the gamut point, Which is this fleshy area just down from your little finger in between your ring finger and your pinky finger. Nice fleshy area there. You can tap with three of your fingers there. Now you can rest your hand on your lap or on your shoulder, Wherever you feel comfortable resting your hand, Okay? We're going to do some actions as you tap here. So I'm going to keep mine here so you can see it. Keep tapping softly. So close your eyes and then open your eyes. And then I'd like to move your eyes down hard to the left. So right behind your shoulder, Keep your head nice and still. Back to centre. Look down hard to the right behind your shoulder, Keeping your head still. Back to centre. Now roll your eyes in a circular motion as if you're counting round a big clock face. All the way round. Make sure to get all the numbers. You might want to go round again if you need to. And then I want you to go back the other way once you've done that. So 12, 11, 10, 9, 8, 5, 7, 6, 5, 4, 3, 2, 1. Okay, We're going to hum a tune. So I'm just going to do Happy Birthday so everyone knows that. And then count to five. 1, 2, 3, 4, 5. Out loud. Okay, Well done. Now I'm going to go back to normal tapping. I know that feels strange but it's very effective. Tapping on the eyebrow point, Even though I have this anxiety, I'm choosing to calm myself. Side of the eye, I acknowledge my feelings without judgement. Under the eye, I allow myself to feel safe and supported. Under the nose, I can let go of the tension in my body. I can let go. Chin point, I accept myself in this moment just the way I am. Collarbone point is safe for me to relax. Under the arm, I choose to let this anxiety just drift away. Top of the head, I embrace calmness and peace. Okay, We're going to do the nine gamut again. Okay, So tap on the gamut point. Keep tapping, Take a breath. We're going to continue now with those eye movements. So close your eyes and open your eyes. Eyes down hard to the left, Right behind the shoulder as far as you can go. Back to centre. Eyes down hard to the right, Right behind the shoulder as far as you can go and back to centre. And then we're going to look round in that clock face again. So up to the 12. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12. Big clock face. We're going to go back the other way. So 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Back to the top. Try and hit all of those numbers. Then we're going to hum. And then count to five. 1, 2, 3, 4, 5. Well done. Okay, So we're going to stop there. Take a nice deep breath in. All the way down. Let your tummy rise and then let that out nice and slowly. Okay, Check in again. Compare how you felt at the beginning to now on that scale of 1 to 10. 10, Extremely anxious. 0, Now anxiety. Hopefully that's come down for you quite drastically. Remember you're not your thoughts or feelings. They're just these experiences that pass through you. Now thank you for being open to this technique. It's strange yet very effective. Hopefully that's worked really well for you. If not, Try it again. Well done. You are doing beautifully.