What's the Difference Between Acupressure and Acupuncture?
Acupressure refers to the direct pressure on acupuncture points that are on meridians, or acupoints, which leads to a sensation of soreness, numbness, and distention [1]. Typically, the elbows or hands are used to apply this direct pressure [2], but other tools are available as well. Acupuncture uses puncturing tools like needles on the acupoints. Acupressure is a non-invasive form of acupuncture [1].
What's the Difference Between Reflexology and Acupressure?
Reflexology and acupressure are very similar, but also quite different. Both practices use similar tools for stimulating and applying pressure. However, acupressure focuses on stimulating 365 acupoints throughout the body [1], and reflexology focuses on stimulating specific reflex zones only on the feet, hands, and ears [3]. Read this article about reflexology to learn how these practices differ!
The Importance of Acupoints
Approximately 365 acupoints exist, and are found along the outer ear, top of the head, neck, arms, abdomen, back, and legs [1]. Within alternative medical systems, acupressure is based upon the belief that vital energy flows through these acupoints [2]. By stimulating these points, the flow of this energy can be balanced and treat problems, dysfunctions and diseases of the body [2].
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How Can Acupressure Alter Anxiety Levels?
In modern medicine, acupressure is believed to adjust the concentration of neurotransmitters to reduce anxiety [2]. It is believed to regulate the sympathetic and parasympathetic nervous systems to promote relaxation [1]. Acupressure has been determined to alleviate pain, dyspnea, insomnia, nausea, and vomiting [1], and most recently anxiety [1,2,4,5,6,7,8,9].
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How to do Acupressure on Yourself
Steps for Single Acupoint Stimulation
These steps are geared toward stimulating one or two acupoints at a time using tools like acupressure pens, kansa wands, wavecombs, and other trigger point tools. Acupressure can be a morning or night routine. Before beginning a new acupressure routine, be sure to consult your physician. Using too much pressure can result in bruising, so be gentle when trying acupressure for the first time.
1. First, find the acupoints to apply pressure. You can use the following link to the Atlas of Acupuncture Points or search online for acupoint maps.
2. Next, use your fingers or tools listed to massage the acupoint(s) with deep and steady pressure in an up and down or circular manner.
3. Massage each point(s) for one to two minutes while taking slow deep breaths and focusing on the pressure. Using these breathing exercises can deepen the relaxation.
4. Move to the next acupoint and repeat until the full meridian is complete.
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Steps for Surface Acupressure Stimulation
These steps are geared toward stimulating a surface of acupoints using tools like acupressure mats, pillows, standing foot surfaces, back stretchers, walking mats, and even shoes. Acupressure can be a morning or night routine. Before beginning a new acupressure routine, be sure to consult your physician. Using too much pressure can result in bruising, so be gentle when trying acupressure for the first time.
1. First, lay or stand on your acupressure surface in a comfortable position. You will initially feel some discomfort, but this should subside within the first few minutes. If it does not subside, then shift your body, add pillows or towels to reduce the strain in your muscles. The only correct position is one that is tolerable and does not cause extreme pain for you.
2. Once the discomfort subsides, set a timer. If this is your first attempt with acupressure, set the timer for 5-15 minutes. If you are experienced, set your timer for 30-40 minutes. If the discomfort does not subside, try single point acupressure above instead.
3. Once your timer is set, rotate through some breathing exercises until your timer goes off. The goal is to relax as much as possible while you feel the pressure on the surface of your body.
4. Step off of your acupressure surface and gently rub the surface of your skin. You may need to apply some lotion because acupressure can dry out your skin.
5. Do some light stretching or yoga to cooldown for 15 minutes and bring your body back to its normal condition. You are now ready to feel less stressed, sleep soundly, or go about your day!
Steps for Multiple Acupoint Massage
These steps are geared toward stimulating multiple acupoints using tools like acupressure massage balls, rollers, and head massagers. Acupressure can be a morning or night routine. Before beginning a new acupressure routine, be sure to consult your physician. Using too much pressure can result in bruising, so be gentle when trying acupressure for the first time.
1. First, find the acupoints to apply pressure. You can use the following link to the Atlas of Acupuncture Points or search online for acupoint maps.
2. Next, use the tools listed to massage the acupoints with deep and steady pressure in an up and down or circular manner.
3. Massage the area for 5-10 minutes while taking slow deep breaths and focusing on the pressure. Using these breathing exercises can deepen the relaxation.
4. Move to the next acupoint area you would like to focus on and repeat until the full meridian is complete.
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Types of Acupressure Tools
References:
- Au, D. W., Tsang, H. W., Ling, P. P., Leung, C. H., Ip, P. K., & Cheung, W. M. (2015). Effects of acupressure on anxiety: a systematic review and meta-analysis. Acupuncture in Medicine, 33(5), 353-359. https://doi.org/10.1136/acupmed-2014-010720
- Beikmoradi, A., Najafi, F., Roshanaei, G., Esmaeil, Z. P., Khatibian, M., & Ahmadi, A. (2015). Acupressure and anxiety in cancer patients. Iranian Red Crescent Medical Journal, 17(3). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4441788/
- Chandrababu, R., Rathinasamy, E. L., Suresh, C., & Ramesh, J. (2019). Effectiveness of reflexology on anxiety of patients undergoing cardiovascular interventional procedures: A systematic review and meta‐analysis of randomized controlled trials. Journal of advanced nursing, 75(1), 43-53. https://doi.org/10.1111/jan.13822
- Chen, S. R., Hou, W. H., Lai, J. N., Kwong, J. S., & Lin, P. C. (2022). Effects of acupressure on anxiety: A systematic review and meta-analysis. Journal of integrative and complementary medicine, 28(1), 25-35. https://doi.org/10.1089/jicm.2020.0256
- Cho, Y., Joo, J. M., Kim, S., & Sok, S. (2021). Effects of meridian acupressure on stress, fatigue, anxiety, and self-efficacy of shiftwork nurses in south korea. International Journal of Environmental Research and Public Health, 18(8), 4199. https://doi.org/10.3390/ijerph18084199
- Hmwe, N. T. T., Subramanian, P., Tan, L. P., & Chong, W. K. (2015). The effects of acupressure on depression, anxiety and stress in patients with hemodialysis: A randomized controlled trial. International journal of nursing studies, 52(2), 509-518. https://doi.org/10.1016/j.ijnurstu.2014.11.002
- Kuo, S. Y., Tsai, S. H., Chen, S. L., & Tzeng, Y. L. (2016). Auricular acupressure relieves anxiety and fatigue, and reduces cortisol levels in post-caesarean section women: A single-blind, randomised controlled study. International journal of nursing studies, 53, 17-26. https://doi.org/10.1016/j.ijnurstu.2015.10.006
- Tseng, Y. T., Chen, I. H., Lee, P. H., & Lin, P. C. (2021). Effects of auricular acupressure on depression and anxiety in older adult residents of long-term care institutions: A randomized clinical trial. Geriatric Nursing, 42(1), 205-212. https://doi.org/10.1016/j.gerinurse.2020.08.003
- Valiee, S., Bassampour, S. S., Nasrabadi, A. N., Pouresmaeil, Z., & Mehran, A. (2012). Effect of acupressure on preoperative anxiety: a clinical trial. Journal of PeriAnesthesia Nursing, 27(4), 259-266. https://doi.org/10.1016/j.jopan.2012.05.003