Step-by-Step Tapping Tutorial

Most people still believe that when stress hits, you should just “think positive” and push through—but your biology doesn’t work that way. When your brain’s alarm system gets triggered, your rational thinking literally goes offline. In this episode, we’re breaking down a powerful, science-backed way to work with your nervous system—not against it—to reduce stress, lower cortisol, and regain control of your mind and body.

Our guest, Jessica Ortner, is a New York Times bestselling author and co-founder of The Tapping Solution, a global movement that’s helped millions of people reduce anxiety and trauma using Emotional Freedom Techniques (EFT). Her work is backed by hundreds of peer-reviewed studies and is now being researched at institutions like Yale, Harvard, and Columbia. Jessica brings both personal experience and cutting-edge science to help us understand how to truly rewire our stress response.

In this conversation, you’re going to discover how tapping can reduce cortisol levels by up to 43%, help resolve PTSD symptoms, and transform the way your brain responds to stress triggers. We’re diving into the neuroscience behind anxiety, how your body stores trauma, and why you can’t think your way out of stress—but you can retrain your nervous system. Plus, you’ll learn a simple, practical technique you can use anytime to create calm on demand. 

In this episode you'll discover:

• Introduction + Why you can’t think your way out of stress  (00:00)
• The tapping method & 43% cortisol reduction explained (01:23)
• Meet Jessica Ortner + what EFT tapping is (02:02)
• How tapping calms the nervous system (science breakdown) (03:21)
• Jessica’s anxiety story & discovering tapping (05:31)
• Why chronic stress is so damaging today (09:08)
• The 43% cortisol study (how tapping beats other methods) (10:05)
• PTSD study: 90% symptom remission (game-changing results) (13:31)
• Real-life PTSD story + first responders application (17:00)
• “Your body’s electrical system” (trauma + stress explained) (19:32)
• Memory reconsolidation: how tapping rewires the brain (22:30)
• The “familiarity trap” + why anxiety patterns repeat (28:06)
• Fear of flying story + real-world tapping results (31:38)
• Step-by-step tapping tutorial (guided demo) (35:25)
• Tapping for physical pain + healing stories (45:24)
• Brain scan study: tapping reduces cravings & rewires responses (51:17)
• Final insights + how tapping can transform your life (58:02)
  

Items mentioned in this episode include:

• Grab your copy of Rewired and learn how to rewire your brain, calm your nervous system, and break free from stress-driven patterns: Rewired - The Breakthrough Tapping Method

• Paleovalley.com/model – Real, nutrient-dense foods made with integrity to support your health and energy. Get 15% off with code MODEL.
• Organifi.com/model – High-quality superfood blends designed to simplify your nutrition and support whole-body wellness. Get 20% off + free shipping with code MODEL
• Connect with Jessica Ortner  Website || Instagram || Facebook

• We’re celebrating 1,000 episodes of The Model Health Show— Join us for a special live experience with unforgettable moments and guest appearances!! Save your Spot and be part of the celebration at: Themodelhealthshow.com/livestream

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This episode of The Model Health Show is brought to you by Paleovalley and Organifi.

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