I've spent years trying different methods to cope with anxietyand while many have helped me over time, there are times when I need something that brings instant relief. At times like these, I tried acupressure, applying pressure to specific points on my body to naturally calm the nervous system.
“Acupressure is an incredibly effective and accessible tool for managing anxiety because it works on both an energetic and physiological level. It can be used in real time, wherever you are, without the need to make an appointment,” said the doctor. Jessica SharrattFounder of holistic therapy practice Heal Los Angeles.
According to experts, this is how acupressure works and what pressure points can be targeted specifically for anxiety.
How does acupressure work for anxiety?
According to the American Psychological Association, anxiety is a common mental health condition that is defined as fear or worry about the future. This is different from the normal stress response. This future-orientedprolonged reaction to stimuli that do not pose a threat. Anxiety activates the autonomic nervous system.
Two parts of our autonomic nervous systemThe sympathetic and parasympathetic nervous systems work in balance. The sympathetic nervous system is our “fight or flight” response that is supposed to protect us from danger. When the sympathetic nervous system fires, our heart rate increases, our pupils dilate, and our digestion slows, all of which help us act quickly in dangerous situations. However, the sympathetic nervous system cannot always distinguish real danger from perceived danger.
Anxiety disorders can lead to hyperactivity or chronic activation of the sympathetic nervous system. When you feel anxious, adrenaline is released and your heart rate and blood pressure rise. These actions contribute to the unpleasant physical symptoms that we associate with anxiety.
“Acupressure can actually help with anxiety symptoms because it targets the nervous system by stimulating specific points on the body that are associated with stress regulation mechanisms,” said Eric Larson, a certified nurse practitioner in psychiatry and mental health and owner of the clinic. Larson's mental health.
The parasympathetic nervous system is the other side of the process; it brings you back to a balanced state. Essentially, it acts as a disruption of the fight-or-flight instinct, what experts call the “rest and digest” response. Acupressure stimulates pressure points on the body, focusing on triggering the parasympathetic nervous system to calm us down.
This type of massage can temporarily relieve anxiety symptoms by releasing endorphins and improving your mood. blood flowwhich relaxes the muscles.
The palm here is located above the central point of the chest.
8 Best Pressure Points for Anxiety
Larson said acupressure is most effective when combined with deep breathing and other relaxation techniques. You may find that some points provide more relief than others.
1. Heaven's Gate Point
One of the easiest pressure points to access is the Heaven's Gate Point, which is also one of the most famous. It is located in the upper concha or hollow part of the ear. Apply gentle pressure with a pinch and move your finger in a circular motion for two minutes. You may have to use the mirror the first time to find it.
Hegu point
2. Hegu point
Hegu point Located on the webbing of the hand between the thumb and index finger. Larson explained that this can help reduce overall stress and anxiety. You want to press hard enough to feel pressure but not cause pain. Apply pinch pressure for approximately two to five minutes.
3. Shou Sun Li Point
Shou San Li's pressure point is on the outside of the elbow. To access it, simply place two fingers under your outer elbow, bent at 90 degrees. Experts say it helps relieve general anxiety, neck tightness and intestinal upset.
4. Center point of the chest.
The pressure point that Sharratt recommended for emotional grounding and calming the nervous system is Ren 17, also known as the chest center or Tang Zhong. It is located in the center of the sternum, at the level of the fourth intercostal space. For men, this is approximately the space between the nipples. Apply gentle pressure in small circular motions for three to four minutes.
5. Neiguan point
The sixth pericardium, or Neiguan point, is another pressure point that calms the nervous system, Sharratt says. There are several locations on the wrist, although the sixth pericardium is located centrally between two large tendons. To find it, hold your hand palm up and place three fingers on your wrist, starting at the base of your palm. Then place your thumb just below your third finger and feel the two large tendons. Apply light pressure.
Larson said this point is especially helpful for nausea, which often accompanies panic attacks.
Impression Hall Pressure Point
6. Point “Hall of Impressions”.
The Hall of Impressions pressure point, also known as the Yin Tang or third eye, is located between the eyebrows. To access it, start by sitting comfortably and closing your eyes. Then touch the area with your index finger or thumb. Take slow, deep breaths while applying gentle pressure in a circular motion. It's best to do this for five to ten minutes to relieve symptoms of stress and anxiety.
7. Yongquan point
The Yongquan point, also known as Kidney 1, is located on the sole of the foot. You can find this point by finding the indentation created when you curl your toes toward the sole of your foot. It's right under the ball of your foot. This point promotes relaxation and stress reduction.
8. Shen Men point
The Shen Meng point is one of my favorites because it is easily accessible and very relaxing. Shen Mengalso known as the “Spirit Gate”, located on the little finger of the wrist, just below the palm. It can also help with seasickness and insomnia.
There is some research into acupressure.
Research on this topic is still evolving, but some studies suggest it works. However, it is worth noting that most of the available research is limited to stressful situations rather than general anxiety. In addition, the sample sizes were small. This does not invalidate the results, but it is always important to remember their context.
For example, there have been several reviews that have examined using acupressure from anxiety before medical procedures and treatment. A 2018 study found that using acupressure techniques reduced anxiety and stress in those undergoing fertility treatment. A Research Review 2024 found that acupressure reduced anxiety during the COVID-19 pandemic compared to those who did not use acupressure.
The studies are small and it is difficult to analyze the placebo effect of pressure points on anxiety. More research is needed to truly understand how acupressure can relieve symptoms. Unlike other trends and techniques, acupressure is a safe calming technique you can try if anxiety symptoms are ruling your life. Studies have not found any side effects from acupressure.
Home remedies such as acupressure can help you reduce anxiety symptoms instantly. However, this does not address the root cause of the feelings. It is not intended to replace traditional treatments or medications. It is simply a tool that can provide temporary relief.
