Like acupuncture, acupressure comes from traditional Chinese medicine (TCM). Both practices aim to restore the flow of life force energy, or qi, to support healing. Acupressure does this by applying pressure to specific points on the body, while acupuncture uses needles. In this article, we’ll explore how acupressure works and how it may benefit your health.
What is acupressure?
Acupressure is a form of massage that hails from ancient China. It involves applying pressure to strategic points on the body, known as acupoints. This is said to encourage the flow of qi through the body’s energetic meridians.
TCM theory says that health and well-being depend on how freely qi flows through these energetic channels. Applying pressure to certain points may enhance energy flow in these pathways and restore balance to the body.
How does it work?
Acupressure is typically performed by a professional acupuncturist. However, once learned, it can be used as a self-healing tool. Pressure is applied to specific acupoints using the fingertips, knuckles, thumbs, or elbows. There are also acupressure devices available including rollers, sticks, mats, wristbands, and rings. Firm pressure is held for 1 to 3 minutes for each acupoint treated.
TCM theory says each energetic meridian correlates to a specific organ in the body. Applying pressure to points along these meridians may unblock energy and restore the flow of qi in these areas. This may enhance the function of related organs and promote healing.
During an acupressure session, acupoints are carefully selected depending on your symptoms. For example, acupoints along the stomach meridian may be treated if you’re experiencing digestive issues.
Why does it work?
According to TCM, acupressure balances yin and yang energy in the body to enhance well-being. That said, modern science doesn’t fully understand the mechanics of how acupressure works. However, there are some theories.
One theory is that acupressure stimulates nerves, causing changes in the autonomic nervous system. When pressure is applied, it triggers the relaxation response, which may ease any sensations of pain.1 This may explain why acupressure is helpful for conditions like chronic pain and headaches.
Another popular theory is that acupressure triggers chemical changes in the body. It’s shown to reduce the stress hormone cortisol.1 Since cortisol increases inflammation, lowering cortisol levels may calm inflammation and reduce pain.
But that’s not all. There’s also evidence that acupressure increases feel-good chemicals. This includes serotonin, the mood-boosting neurotransmitter, and endorphins, which act as your body’s natural painkillers.1 Boosting these chemicals can reduce pain and enhance well-being.
Benefits of acupressure
While acupressure has been used for thousands of years, acupressure research is still in its infancy. Still, scientific studies suggest that acupressure offers a wide range of health benefits.
The following are a few potential benefits of acupressure.
Pain
Pain relief is by far the most common reason people turn to acupressure, and for good reason. Research shows that acupressure may offer pain relief for a variety of health conditions.
For example, one scientific review examined acupressure’s effectiveness in treating low back pain. They found that acupressure provided significant pain relief to participants.2 What’s more, acupressure reduced low back pain even more than physical therapy.
Another study looked at acupressure’s effects on muscle pain from sports injuries. Subjects either received acupressure, sham acupressure, or no treatment at all. Subjects who received acupressure reported pain relief after a 3-minute treatment.4
Nausea & vomiting
Acupressure also shows promise as a natural remedy for nausea and vomiting. One small study looked at acupressure’s effects on nausea and vomiting during pregnancy. In the study, acupressure reduced the severity of nausea, vomiting, and retching in pregnant women.6
Depression & anxiety
Acupressure may even benefit mental health. One scientific review examined acupressure’s effectiveness for depression. They found that patients who received acupressure had significant symptom relief from mild to moderate depression.7
Another scientific review looked at acupressure’s effects on anxiety in hospital patients. They found that acupressure significantly reduced anxiety in patients undergoing surgery.8
Sleep
There is even evidence that acupressure may help you sleep better. One meta-analysis found that subjects who received acupressure fell asleep faster and stayed asleep longer.9
Another study examined if acupressure could improve sleep quality in nursing home residents. They found that residents who received acupressure had less psychological distress and slept better compared to the control group.10
Common acupressure points
Practitioners of traditional Chinese medicine believe there are over 2,000 acupressure points in the body. So clearly, we can’t cover them all in this article!
But to give you a taste, the following are some of the most common acupressure points used. Demo links are included to help you find each acupoint as accurately as possible:
- He Gu (LI-4): Located on the back of your hand between the thumb and pointer finger. This point activates the immune system and is often used for pain, including headaches and menstrual cramps.
- San Yi Jiao (SP-6): Part of the spleen meridian, this acupoint is located on the inside of the leg above the ankle. This point is often used for hormonal issues such as irregular periods, as well as digestion and immune problems.
- Zu San Li (ST-36): Also known as “Leg Three Mile,” this point is located on the leg just below the knee. It’s often used for fatigue and low energy. But it’s also useful for digestive issues including acid reflux, loss of appetite, constipation, and diarrhea.
- Li Que (LU-7): Located on the inside of the wrist below the thumb, this point is said to boost the immune system. It’s commonly used to help the body fight off colds, viruses, and other pathogens.
- Qu Chi (LI-11): Nicknamed “Pool at the Bend,” this point is located on the outside end of the elbow crease. It’s used to release excess heat and may be helpful for fever, rashes, and other skin issues.
- Nei Guan (P-6): Part of the pericardium meridian, this point is located on the inner arm above the wrist. It’s helpful for cardiovascular issues like heart palpitations, as well as nausea and vomiting.11 12 13 14
Is acupressure safe?
Generally, acupressure is safe for most people. Since acupressure is noninvasive, there’s little risk of side effects. That being said, some people should avoid acupressure. This includes pregnant women, as certain acupoints may trigger contractions.1
Certain areas of the body should also be avoided during acupressure sessions. This includes any areas with skin irritations, bruises, open wounds, or varicose veins. Also, if you’re someone who bruises easily, gentle pressure is best.
While acupressure is safe, some people may experience mild side effects after a treatment. This includes dizziness, soreness, or stiffness. However, acupressure should never be painful. Always tell your practitioner right away if you feel pain. That way they can adjust the pressure to your comfort level.
Getting started with acupressure
If you’re new to acupressure, it’s a good idea to work with a professional acupuncturist to start. Remember, there are hundreds of acupoints. Finding the right acupoints for you and their exact location can be challenging on your own.
To locate a licensed and certified acupuncturist in your area, check out this directory. Once a practitioner shows you the ropes, you can try self-acupressure at home between sessions. Online videos and books can also offer guidance on proper acupressure techniques.
When using acupressure as a self-healing tool, go slow. Apply gentle, but firm pressure with your thumb, finger, or knuckle. Then gradually increase the pressure and hold for 1-3 minutes. Breathe deeply and slowly as you hold each point. If you feel any pain or discomfort, back off the pressure.
Acupressure works best when done consistently. You can practice acupressure every day, or even multiple times a day. Acupressure can be combined with acupuncture or used as a standalone healing tool.
Acupressure balancer Virtual Item
A digital signature representing acupressure is available to scan in the Link app, as well as in the Balance, Select, and Elite software. If it’s one of the top 5 biologically preferred services, it will show up in the main report in the software and in the Services report in the Link app. Additionally, in the Link app, you can select this service if it’s one of your top 5 and see which specific biomarkers it brings into range.
About Mindy Palmer
Mindy Palmer is a wellness writer and certified holistic health coach. She enjoys inspiring others to live healthier lives by creating informative content for leading-edge health and wellness brands.
Sources:
1. Mehta, P., V. Dhapt, W., et al. “Contemporary acupressure therapy: Adroit cure for painless recovery of therapeutic ailments.” Journal of Traditional and Complementary Medicine 7, no. 2 (2016): 251-263.
2. Li, T., X. Li, et al. “Clinical Efficacy and Safety of Acupressure on Low Back Pain: A Systematic Review and Meta-analysis.” Evidence-Based Complementary and Alternative Medicine 2021, no. 8862399 (2021).
4. Mącznik, A. A.G. Schneiders, et al. “Does Acupressure Hit the Mark? A Three-Arm Randomized Placebo-Controlled Trial of Acupressure for Pain and Anxiety Relief in Athletes With Acute Musculoskeletal Sports Injuries.” Clinical Journal of Sport Medicine 27, no. 4 (2017): 338-343.
6. Tara, F., H. Bahrami-Taghanaki, et al. “The Effect of Acupressure on the Severity of Nausea, Vomiting, and Retching in Pregnant Women: A Randomized Controlled Trial.” Complementary Medicine Research 27, no. 4 (2020): 252-259.
7. Lin, J., T. Chen, J. He, et al. “Impacts of acupressure treatment on depression: A systematic review and meta-analysis.” World Journal of Psychiatry 12, no. 1(2022): 169-186.
8. Chen, S., W. Hou, J. Lai, et al. “Effects of Acupressure on Anxiety: A Systematic Review and Meta-Analysis.” Journal of Integrative and Complementary Medicine 28, no. 1(2022): 25-35.
9. Waits, A., Y.R. Tang, et al. “Acupressure effect on sleep quality: A systematic review and meta-analysis.” Sleep Medicine Reviews 37 (2018): 24-34.
10. Chen, I.H., T.P. Yeh, et al. “Effects of Acupressure on Sleep Quality and Psychological Distress in Nursing Home Residents: A Randomized Controlled Trial.” Journal of the American Medical Directors Association 20, no. 7 (2019): 822-829.
11. Wang, Daniel Chuanxin. “Common Points Found on the Meridians Chart.” Acupuncture and Massage College. Amcollege.edu.
12. “Acupuncture Points: Charts and Meanings.” Won Institute of Graduate Studies. www.woninstitute.edu.
13. Focks, Claudia. Atlas of Acupuncture (Churchill Livingston, 2008).
14. Burkett, Justin. “10 – Great Acupuncture Points to Use Everyday.” The Center for Health and Wellbeing. Chwonline.com.