What Is Acupressure and Does It Work?

Many of us are familiar with the concept of acupuncture, a traditional Chinese medicine (TCM) method involving thin needles, which are inserted into various points on your body to treat or prevent illness. But what about acupressure?

While acupressure targets similar spots on your body, it doesn’t involve needles. Rather, acupressure is a type of massage that you can do on your own — and you may have already done so without realizing it!

Both acupuncture and acupressure rely on stimulating hundreds of “acupoints” along what’s known in TCM as your body’s 14 meridians or energy-carrying channels. The theory is that these points can be targeted to help relieve stress and anxiety, allergies, nausea and more.

“Acupuncture is more effective and long-lasting,” clarifies licensed acupuncturist Megan Scott, LAC. “However, I often teach people acupressure to help them self-treat at home between appointments. Different symptoms may be relieved by placing pressure on different areas of your body. It’s safe, easy and effective.”

Scott breaks down the different kinds of pressure points for us and explains how to use them to find relief.

How acupressure works

There’s still much to understand about how acupuncture and acupressure work, but there’s also good scientific evidence that these ancient techniques do work.

According to TCM, your body has a series of meridians, which you can think of as invisible highways. The theory is that energy, also called “Qi” (pronounced “chee”), flows along these highways. And when they get blocked, it can be like a traffic jam.

The idea behind acupressure is that pressing on these “acupoints” can help clear the traffic jam, letting your energy flow smoothly again.

Scott says that the most common way to administer acupressure is using your fingers, especially your thumbs. “You’re just using your fingers to apply steady pressure into a selected point,” she explains.

Possible benefits of acupressure

Acupressure is used both to soothe physical symptoms and to calm the mind. While research on the effectiveness of acupressure is still ongoing, Scott highlights how this practice (if done safely) can be beneficial for your health. 

“It makes people feel like they are taking control of their own health. It feels good to know that you’re doing something that will ease your symptoms,” she notes.

Acupressure can be used to relieve symptoms from:

• Congestion and allergies. If you have allergies or sinus problems, you know it can feel like your head is filled with water. “Locally stimulating these points can allow for decongestion, decreased pain and support healthy eyes and nasal passages,” Scott says.
• Stress and anxiety. Acupressure is often used to relieve stress and anxiety. Specifically, applying pressure to points on your wrist, forehead and sternum can help create a sense of calm. It can be used as part of a meditative practice to help calm your nervous system.
• Digestive issues. Stimulating specific acupoints may help with issues like constipation, gas or bloating. A 2024 review laid out the positive effects of acupressure on people with gastrointestinal disorders. But it should be noted that the length of the treatment and effectiveness can vary from person to person.
• Sleep problems. Specific acupressure points may help with calming your mind before bed. A 2021 randomized trial found that breast cancer patients experienced some improvements in their sleep quality after being given a combination of acupuncture and acupressure, along with their regular treatment.

Overall, Scott says that acupressure will have the most success when used alongside other treatments.

Techniques and pressure points

Acupressure involves different techniques to apply pressure to specific points on your body. Here are some common techniques and essential pressure points you can try.

LI20 – Nose

L120, or “Lower Intestine 20,” is an acupoint located at the sides of your nose — or the small indentation where the nose meets the cheek. Scott highlights that this point can be useful for clearing nasal congestion and reducing sinus pressure. You may also relieve facial pain or swelling by pressing down on this point.

How to apply:

1. Use your index fingers to locate the points on either side of your nose.
2. Gently press into the points and hold the pressure for one to two minutes.
3. Repeat two to three times if needed, especially when you’re experiencing sinus congestion or cold symptoms.

UB2 – Edge of eye

If you’ve ever stared at a computer screen for too long, you may feel the urge to rub your temples due to eye strain. The UB2 pressure point, or “Urinary Bladder 2,” is a step above that. UB2 is a pressure point located at the inner corners of the eyebrows, right above your eye socket, in the slight indentation at the edge of your eyebrow. 

This point is commonly used to soothe tension headaches, especially those originating near your forehead or behind your eyes.

How to apply:

1. Close your eyes and take a few deep breaths. Relax your facial muscles.
2. Use both index fingers to press gently on the inner ends of the eyebrows.
3. Apply firm but gentle pressure, holding it for one to two minutes.
4. You can also massage in small, circular motions to further stimulate the area.
5. Repeat the process.

Scott notes that you should avoid pressing too hard, as this area around your eyes is sensitive.

Yin Tang – Forehead 

This point is in the center of your forehead, between your eyebrows, also known as “Pressure Point Extra – 1.” Applying gentle pressure to this area can also help relieve congestion or help with slight headaches.

How to apply:

1. Close your eyes and take a few deep breaths. Relax your facial muscles.
2. Use your index finger or thumb to gently press on the space between your eyebrows.
3. Apply steady, firm pressure for two to three minutes. You can also make small circular motions if that feels more comfortable.

Ren 17 (Shanzhong) – Sternum

Ren 17, also known as “Conception Vessel 17,” is in the middle of your chest, at the level of your nipples, right on your breastbone (sternum). This point is used for calming emotions, relieving stress and reducing anxiety.

How to apply:

1. Sit comfortably and take deep breaths.
2. Place two or three fingers on the Ren 17 point on your chest.
3. Apply gentle but firm pressure and hold it for one to two minutes.
4. Breathe slowly and deeply, focusing on the feeling of calmness as you apply pressure.

PC6 (Neiguan) – Inner wrist

PC6, also known as “Pericardium 6,” is a pressure point on the inner part of your wrist. Specifically, it’s about three finger-widths below the base of your palm. This spot is also used to help calm anxiety.

How to apply:

1. Sit comfortably and take some deep breaths.
2. Find the point on your wrist and press with your thumb or fingers.
3. Apply steady pressure for one to two minutes, switching wrists after you've finished.
4. You can also massage the area in small circular motions if that feels more relaxing.
5. Continue breathing deeply and slowly to maximize relaxation.

“Fun fact, this one can also be great for nausea, motion sickness and morning sickness,” shares Scott. “Especially since sometimes, stress and anxiety can lead to feelings of nausea.”

Stomach 36 (Susanli)

Another great point you can try is Stomach 36. This point is about four finger-widths below your kneecap and one finger-width to the outside of your shinbone (tibia). Scott says that this area is used to help with digestion, nausea and constipation. It may help relieve congestion, too.

How to apply:

1. Sit comfortably and take some deep breaths.
2. Use your thumb or index finger to press firmly into the point. You should feel a slight ache or tenderness but not pain.
3. Maintain firm, steady pressure for one to two minutes. You can also massage the area in small circular motions.
4. After working on one leg, switch to your other leg and repeat the process.

Kidney 1 (K1)

When stress affects your sleep, Scott recommends grounding yourself with Kidney 1, located on your sole, just under the ball of your foot. “You can provide a calming acupressure passage for your partner or loved one,” she says. Scott adds that you can also massage that point by bending over or doing a hip-opening pose.

How to apply: 

1. Sit down and locate the point on the sole of your foot as described above.
2. Use your thumb to press firmly into this point. You may feel a slight soreness or sensitivity, which indicates you're on the right spot.
3. Hold the pressure for one to two minutes while taking deep, slow breaths. You can also gently massage the area in small circular motions if it feels more comfortable.
4. You can apply acupressure on both feet for balanced treatment.

Mix and match

Scott says that many of these acupressure techniques can also be combined to enhance their effects.

For example, you can combine the Yin Tang (forehead) and Ren 17 (sternum) pressure points for a more comprehensive approach to relieving anxiety and stress. If you’re trying to tackle your sinus troubles from all angles, you can stimulate LI20 (nose) to clear nasal passages and UB2 (edge of eye) to relieve the pressure around your forehead and eyes.

“Everybody can benefit from these points,” she enthuses.

Safety and risks to know about

It’s one thing to read about where the pressure points are, but it’s a whole different story when a professional shows you. So, if you’re not sure where to start, talk to a licensed acupuncturist first so you can learn the ropes. 

Acupressure can be like a “recipe,” where stimulating a combination of points can be most effective. “All of those points are pretty accessible by anyone and don’t have too many risks,” reassures Scott.

At the same time, you should never feel worse after using acupressure on yourself. If you do, discontinue the practice and talk to a licensed professional before trying again.

“You should never press so hard that you would bruise yourself,” Scott warns. “You may notice a mild ache, which can help you find that point, but you should never hold pressure to the point of discomfort or pain.” 

The point being…

Acupressure can be a safe and complementary way to try and find relief from certain symptoms. When doing this practice, just make sure you’re listening to the sensations in your body and not causing any pain. And don’t hesitate to talk to a certified acupuncturist or traditional Chinese medicine provider to learn more about how to find the right acupoints for you.

“We can give you the support and guidance on how to do acupressure that has been specifically chosen for you,” reassures Scott.