Acupressure

Have you ever instinctively pressed your temples when a headache strikes, or rubbed the bridge of your nose when you're feeling tense? If so, you've already used a form of acupressure — without even knowing it.

Acupressure is an ancient healing practice rooted in Traditional Chinese Medicine (TCM) that uses firm finger pressure on specific points of the body to relieve pain, reduce stress, and promote overall wellbeing. Unlike its close cousin acupuncture, it requires no needles, no equipment, and can even be practised on yourself at home.

In this guide, we explore what acupressure is, how it works from both a traditional and scientific perspective, what conditions it can help with, and what to expect if you decide to try it.

What's the Difference Between Acupressure and Acupuncture?

Acupressure

  • What is Qi?

    Qi (pronounced "chee") is the vital life energy believed in TCM to flow through every living thing. Think of it as the animating force that keeps the body, mind, and spirit in balance. When Qi flows freely and evenly, we feel healthy, energised, and emotionally well. When it becomes blocked or depleted — due to stress, injury, illness, or poor lifestyle habits — pain, fatigue, and disease can follow.

  • What are Meridians?

    Meridians are the invisible pathways through which Qi travels around the body. There are 14 main meridians, each linked to specific organs and body systems. A useful analogy: think of meridians like rivers running through a landscape. When the river flows freely, the land around it thrives. When it's blocked or dries up, problems arise downstream.

  • What are Acupoints?

    Acupoints are specific locations along the meridians where Qi can be accessed and influenced. There are over 350 recognised acupoints on the body. By applying firm, sustained pressure to these points, an acupressure practitioner aims to stimulate Qi flow, remove blockages, and restore the body's natural balance.
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History of Acupressure

Acupressure is one of the oldest healing arts in the world, with roots stretching back over 5,000 years to ancient China. It developed alongside acupuncture as part of Traditional Chinese Medicine — a comprehensive system of healing that views the body as an interconnected whole, rather than a collection of separate parts.

Over the centuries, acupressure spread from China across Asia, influencing healing traditions in Japan (where it became the foundation of Shiatsu massage), Korea, and India. In the 20th century, growing interest in alternative and complementary medicine brought acupressure to the Western world, where it is now widely practised alongside conventional healthcare.

Today, acupressure is used by millions of people worldwide — from professional therapists to individuals seeking a natural, accessible way to manage everyday health concerns.

What the Science Says

How does acupressure work? What the science says...

While the concept of Qi and meridians isn't recognised in conventional Western medicine, researchers have identified several physiological mechanisms that may explain why acupressure so often produces real and measurable results.

Endorphin and neurotransmitter release
Applying pressure to acupoints appears to trigger the release of endorphins, the body's natural painkillers, as well as serotonin (a mood-regulating neurotransmitter) and nitric oxide (which helps relax blood vessels and improve circulation). This cascade of chemical responses may explain the pain-relieving and calming effects that many people experience during and after a session.

The Gate Control Theory of Pain


One compelling scientific explanation is the Gate Control Theory. This theory proposes that pressure signals from acupoints travel to the brain via large nerve fibres — and they travel significantly faster than pain signals. By flooding the nervous system with pressure sensations, acupressure may effectively "close the gate" on pain signals before they fully register in the brain.

Nervous System Regulation


Acupressure has also been shown to activate the parasympathetic nervous system, the "rest and digest" state, which counters the stress-driven "fight or flight" response. This can slow the heart rate, lower blood pressure, relax muscles, and reduce the production of stress hormones like cortisol.

A note on the evidence: While research into acupressure is promising, particularly for pain relief and nausea, the scientific picture is still evolving. Acupressure is best viewed as a complementary therapy rather than a replacement for conventional medical care.

Conditions Acupressure Can Help With

Pain Relief

A 2021 study found acupressure outperformed physical therapy for treating low back pain, with benefits lasting well beyond the treatment period. It is also widely used for neck pain, headaches, migraines, and arthritis.

Nausea and Vomiting

Stimulating the PC6 point on the inner wrist has been shown to reduce post-operative nausea, chemotherapy-induced nausea, and morning sickness during pregnancy.

Stress and Anxiety

By activating the parasympathetic nervous system and encouraging the release of calming neurotransmitters, acupressure can help lower stress levels, ease anxiety, and promote a sense of calm.

Sleep and Insomnia

Several studies suggest that regular acupressure, particularly at points like SP6 on the inner ankle, may improve sleep quality, especially in people experiencing anxiety-related insomnia.

Digestion

Acupressure points linked to the digestive system, such as ST36 below the knee, are traditionally used to ease bloating, constipation, and irritable bowel symptoms.

Menstrual Health

Acupressure is increasingly being used to ease menstrual cramps and support hormonal balance, with some research suggesting it can reduce pain and anxiety during menstruation.

Popular Acupoints and What They Do

  • LI4 (Hegu)

    Location: the fleshy web between your thumb and index finger. Good for: headaches, stress, and facial pain. Note: avoid during pregnancy.

  • PC6 (Neiguan)

    Location: three finger-widths above the inner wrist crease, between the two central tendons. Good for: nausea, anxiety, and motion sickness.

  • ST36 (Zusanli)

    Location: four finger-widths below the kneecap, one finger-width to the outer side of the shin bone. Good for: digestive issues, fatigue, and immune support.

  • SP6 (Sanyinjiao)

    Location: three finger-widths above the inner ankle bone. Good for: sleep, stress, and menstrual health. Note: avoid during pregnancy.

  • GV20 (Baihui)

    Location: the crown of the head, midway between the ears. Good for: mental clarity, migraines, and low energy.

Types of Acupressure

Shiatsu

A Japanese style using sustained finger and palm pressure along meridian lines, often combined with gentle stretching. Performed on a floor mat, with the recipient fully clothed.

Auricular

Focused on the ear, which in TCM is viewed as a microsystem of the whole body. Small seeds or beads are sometimes placed on ear acupoints for ongoing stimulation between sessions.

Reflexology

A specialised form of acupressure focused on the feet and hands, based on the principle that different areas correspond to organs and systems throughout the body.

Therapeutic Thai

A deep-pressure style using thumbs, elbows, and feet, often combined with assisted yoga-like stretches.

Jin Shin Do

A blend of TCM, Japanese acupressure, and Taoist philosophy that emphasises both physical and emotional healing.

Safety and Cautions

Acupressure is generally considered very safe when performed by a trained practitioner or used correctly for self-care. However, there are some situations where caution is advised:

• Pregnancy — certain acupoints (including LI4 and SP6) are contraindicated during pregnancy. Always inform your practitioner.
• Open wounds or skin conditions — avoid applying pressure directly to affected areas.
• Osteoporosis or bone conditions — deep pressure may not be appropriate; discuss with your practitioner.
• Recent surgery or medical procedures — consult your doctor before beginning acupressure.
• Cancer — acupressure may be used as a complementary support during cancer treatment, but only under the guidance of your oncologist and a qualified practitioner.

If you are unsure whether acupressure is right for you, always consult a healthcare professional first.

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