The ancient practice of acupressure uses finger pressure to release muscle tension and redirects the body's natural energy, or chi, to promote healing. This healing pressure, combined with meditation, breathing exercises and other relaxation techniques, has helped many people reduce stress. In turn, stress relief can help increase immunity to illness, decrease blood pressure and improve overall emotional well-being and happiness, according to the Mayo Clinic.
How Acupressure Works
In Chinese medicine, practitioners view the body as a holistic unit; the body's natural energy can be blocked or interfered with by numerous causes, including stress, illness, poor diet or trauma, according to medical editor Susan Spinasanta. Applying pressure for up to several minutes to one of the 650 pressure points in the body purportedly releases the blocked chi and allows the body's energy to flow freely.
According to Dr. Michael Reed Gach, director of the Acupressure Institute in Berkeley, Calif., acupressure can also encourage a rise in endorphins, "feel good" neurotransmitters that can help ease pain and anxiety.
Applying Pressure
There are several techniques for practicing self-acupressure. You can experiment to find out what works for you. Holistic Online suggests the following basics:
•"Firm pressure" usually means steady pressure for up to several minutes. "Kneading" is using your fingers or the heels of your hands in a motion similar to kneading bread dough. Rubbing, which increases circulation, and tapping, which stimulates muscles, are additional techniques.
•You might experience some soreness, particularly when you first begin, but you shouldn't feel severe pain at any point. The amount of pressure is less important than locating the correct pressure point.
•When you begin, apply pressure for one minute and slowly build up. Do not press a point for longer than 10 minutes.
Pressure Points for Stress Relief
Muscle tension associated with stress is often localized in the head, neck, shoulders and hips, according to Holistic Online. There are hundreds of pressure points that can directly and indirectly combat stress; here are a few to begin with.
Head: The Yintang Point is located between your eyebrows; applying pressure here can help reduce headaches. Using your middle finger, and breathing slowly and deeply, apply gentle pressure for a minute.
Neck: Cradling your head with both hands, use your thumbs to gently apply pressure to the base of the skull. Gradually release the pressure when you feel a pulse.
Shoulder: To relieve shoulder tension, gently press on top of the shoulder blade with three fingers. Apply firm pressure for one minute.
Hip: Since the body's energy is free-flowing throughout the body, important pressure points aren't always directly near sources of tension or pain. In fact, a major point to relieve back pain is actually located on the back of each knee. Holistic Online recommends the following pressure points in the hip to alleviate stress: CB30, in the middle of each buttock, and B53, the top of the hip bone, about three inches from the spine, level with the second sacral hole. Apply pressure with the thumbs to B53 for one minute, then, making a fist with each hand, press CB30 for another minute.
There are numerous other pressure points that may help relieve anxiety, tension, emotional difficulties, fatigue and depression. Consult a professional to learn more about self-acupressure techniques to manage stress.
Other Stress Relievers
Stress doesn't occur in a vacuum: Acupressure experts believe that you must deal with the root cause of your stress to manage it. Holistic Online recommends creating an overall lifestyle change to tackle stress, which could include therapy, exercise, yoga, meditation, massage, dietary changes and breathing exercises, along with a daily acupressure regimen.
Precautions
Consult a professional before practicing acupressure when pregnant. Some pressure points can induce labor.
Make sure that any professional is properly trained and certified to perform acupressure. Find out what school he attended, and check credentialing before you receive treatment.
