Everything You Need to Know About Acupressure — And Why You Should Try It

Natural treatments for common health ailments have existed for longer than people likely have records of. Known today as complementary and alternative medicines (CAMs), these approaches to wellness have a strong history in many cultures and are often used for improving quality of life as well as assisting in treating various diseases and conditions.

Acupressure is a type of CAM that is rising in popularity due to its simplicity and accessibility. Not only can anyone learn it, but there is no special equipment required. It also is an effective and therapeutic option with no known side effects and is unlikely to cause physical damage.

If you're looking for a cost-effective intervention, especially compared to a similar technique called acupuncture—which can be expensive—continue reading. Below you will find everything you need to know about the history of Qi and acupoints, how acupressure works, its benefits, and how to incorporate it into your life.

What Is Acupressure?

The concept of acupressure originated in traditional Chinese medicine and was used to activate acupoints (or pressure points) across the meridians (or channels connected to various organs) in the body to balance Qi and promote health. Chinese medicine considers Qi to permeate everything and be the vital energy of life. Practitioners also believe that the quality or state of a person's Qi determines their health.

“Acupressure comes from East Asian Medicine," explains Tom Ingegno, DACM, MSOM, LAC, lead clinician at Charm City Integrative Health. "It is the stimulation of acupuncture points using either fingers or a tool…There aren’t too many different methods, but…Asian massage techniques like Amma, Shiatsu, Tui Na, and Thai massage all incorporate acupressure in their treatments and follow the same energy channels as acupuncture.”

In general, acupressure is a non-invasive, manual, and historically effective practice with a wide variety of benefits. Keep reading for more on the science behind this practice.

How Does Acupressure Work?

Acupressure works similarly to how acupuncture works, as both techniques come from traditional Chinese medicine. There is a theory, called the Gate Control Theory, that aims to describe why it is so effective. The Gate Control Theory theorizes that pleasurable impulses reach the brain four times faster than painful stimuli.

Continuous pleasurable impulses close the neural gates and block the slower messages, such as pain. According to this theory, acupressure improves or strengthens the threshold of pain perception.

Because the entire human body contains pressure points along it, stimulation of acupoints also elicits functional responses in the body, such as the release of hormones. These hormones serve a variety of functions both physical (such as regulating organ function) and mental (regulation of emotions), and releasing them can help improve health and well-being.

Typically, acupoints are activated in the elbows, fingers, feet, knuckles, palms, or thumbs. And though acupressure doesn’t require any special tools, there are many available for convenience. For instance, in ancient China practitioners used Bian stones to activate acupoints. Today, there are many modern tools to assist with activating acupoints.

Overall, acupressure is a simple and effective intervention that can either be self-administered or professionally administered. Some may prefer to seek the help of a professional, however, it is easy to learn and safe to do at home, too. Unlike acupuncture, pressing near acupoints is enough and inaccuracy is very unlikely to cause harm.

Benefits of Acupressure

While acupressure has limitations, it also can be an effective treatment for a variety of common symptoms or conditions. Often used alongside modern medicine, it treats common or coexisting symptoms, such as anxiety or stress. Here are some of the specific conditions that acupressure may be effective for.

Reduces Stress and Fatigue

Stress and fatigue can exist as their own conditions but may also arise alongside other ailments or conditions. If persistent or severe, stress and fatigue can greatly affect a person's quality of life by reducing their ability to fully participate in daily activities.

In a study targeting shift work nurses who experience stress and fatigue due to the intensity of their work, acupressure significantly reduced these symptoms. Acupressure was also used in studies with breast cancer survivors, to decrease the levels of fatigue they experienced. And it has been shown to be an effective and low-cost option for managing persistent fatigue, alongside typical care for breast cancer.

May Alleviate Depression and Anxiety

Depression and anxiety can be part of a disorder or can exist on their own. The emotions and conditions that arise as part of anxiety and depression can reduce a person’s quality of life or even be debilitating. But acupressure may help alleviate some of the burden these conditions cause.

In the same study of shift work nurses, acupressure decreased levels of anxiety. Meanwhile, in other studies, acupressure decreased anxiety scores and improved depressive symptoms in patients with mild to moderate symptoms.

May Reduce Pain

People experience physical pain for a variety of reasons. From temporary sports injuries and lower back pain to pain that is caused by a chronic illness, pain can run the gamut. But, regardless of the cause, it can have varying effects on quality of life and ability to do daily tasks.

Acupressure effectively reduces pain as a complementary therapy. In one study, athletes who had sustained a musculoskeletal sports injury reported a decrease in pain intensity after three minutes of acupressure therapy. In another study, breast cancer survivors showed greater improvements with acupressure than usual care.

Reduces Instances of Nausea and Vomiting

Nausea and vomiting are conditions that are common for people who are pregnant or undergoing chemotherapy. It also can be a side effect for a medication, or even arise when a person has a migraine or indigestion. But, there is evidence that acupressure may be an effective way to alleviate those symptoms.

For instance, some researchers believe that a particular type of acupressure—known as auricular acupressure—is best for the treatment of chemotherapy-induced nausea and vomiting, alongside standard treatment. However, more research is needed to determine whether this is a viable, ongoing option for treating nausea and vomiting.

Improves Sleep Quality

One study found that using relaxing acupressure techniques improved sleep quality and quality of life in breast cancer survivors. It's also an effective and low-cost option for managing symptoms. Additionally, researchers note that relaxing acupressure is more effective for improving sleep and quality of life than stimulating acupressure.

Improves Symptoms of Allergies

Allergic rhinitis, which is the inflammation caused by an allergic reaction, affects countless people each year. However, previous trials have found that acupressure can lead to improvements in quality of life by reducing seasonal allergic rhinitis symptoms and reducing the need for allergy medication.

Acupressure may even improve seasonal allergic rhinitis symptoms as well. Plus, researchers noted that people are likely to adhere to self-applied acupressure therapy and that it has a good safety profile.

Safety and Precautions

Self-applied acupressure shows high overall adherence and a good safety profile, which means that it is safe to do at home for people who are willing to consistently engage in this type of therapy. However, there are still some safety tips and precautions to consider.

First, avoid certain areas, such as skin that is sensitive, irritated, inflamed, injured, scarred, or that has a rash. Don't perform acupressure after meals, alcohol consumption, or after taking narcotics. And, pregnant people need to be particularly careful with acupressure and avoid acupoints on the abdomen. Likewise, people with severe cardiac problems should avoid acupressure entirely.

Always consult a healthcare provider before starting acupressure treatments, especially if you have any pre-existing health conditions.

How to Get Started with Acupressure

Kumiko Kanayama is the founder and grandmaster at The Five Lights Center of Shiatsu and has led workshops at Kripalu and the Omega Institute. She is well-versed and certified in holistic wellness as a practitioner in shiatsu, acupressure, acupuncture, color therapy, and more. To get started with acupressure she recommends the following:

1. Sit or lie down comfortably
2. Breathe deeply and relax
3. Feel the acupressure points with a gentle, light touch
4. Hold it with your thumb or fingers for 1 to 3 minutes (once you feel a sensitive area or point)
5. Breathe into the point and listen to the flow of Ki energy
6. Try a circular motion or tapping technique to increase or release energy flow
7. Apply pressure slowly and gradually
8. Go to the next area or points and repeat
9. Smile, relax, and enjoy it