In practice, I include acupressure for some of my patients and then teach them how they can do it themselves at home. Three points on the body are great for everyone to know: LI4, ST36, and LV3. Before you dive in, however, there are some guidelines you need to help you relax, so you can try this yourself with confidence.
Acupressure is a part of Traditional Chinese Medicine (TCM) and dates back over 2,000 years. TCM includes acupuncture, acupressure, moxibustion, movement (e.g., tai chi), qigong, massage, herbal medicine, and dietary principles. These are often combined to treat many concerns. Acupressure is easy and accessible; it allows us to take control of our health and treat ourselves on the spot when needed. It’s beneficial for treating ailments such as headaches, stress, overthinking, nausea, and many other discomforts.
According to TCM, the human body has energy pathways called meridians or channels, and the energy that flows through them is called qi. There are 12 primary meridians, each with its own set of points. In English, each point is numbered from “1” at the start of the channel and continues in numerical order along the channel until its final point. There are other points and channels on the body with different naming systems, but we will focus within the 12 primary meridians. Every point along these channels can affect the mind, body, and spirit by bringing balance.
How long do you press for acupressure?
And at what intensity? These questions can depend on a range of factors. If you are doing acupressure on yourself, it’s easier when you can feel what you are doing. For the points shown in this article, a general rule is to use acupressure for an acute concern two to three times per day, applying pressure for 10 to 15 minutes each time. You can still try it if you have less time available, and it’s also ok to stop early if you’re not comfortable. Acupressure points can be sensitive, so use that as a guide for how intensely you apply pressure.
Having a sensation of numbness, warmth, tingling, aching, or buzzing at the point—and at times radiating along the meridian—is called deqi and considered normal when you’ve located a point on a channel. Often this sensation can feel dull and achy, similar to a bruise.
How much is too much?
Pay attention to what you feel when doing acupressure on yourself. If something feels uncomfortable ask yourself, does it hurt, but feel like a good kind of discomfort, or do I feel myself retracting and don’t like it? If you feel yourself retract (holding your breath or wanting to pull away) or the pain feels unbearable, then it’s time to release some of the pressure being applied or stop altogether.
When doing acupressure on someone else, watch for cues of discomfort (change in breathing/holding breath, tensing, etc.). Communication is key; check in and ask if the pressure is okay because everyone has a different threshold of comfort that can fluctuate. By knowing how it should feel from performing it on yourself, you can read these cues from others (verbal or non-verbal) and adjust the pressure as necessary.
Two massage techniques to know
Two massage techniques for acupressure are important to know: steady pressure and circular pressure. Steady pressure is just as it sounds—you press your thumb steadily on an acupoint. It’s best to have a slight bend in your thumb joint while applying pressure. When using circular pressure, use the same method above, but also circle your thumb over the acupoint while applying the pressure.
