What Is Acupressure Therapy? A Detailed Beginner’s Guide
Though acupressure has recently gained steam as a popular health and wellness trend, it’s been around for thousands of years. The ancient Chinese practice is a type of massage therapy that applies pressure on specific points, known as acupressure points or acupoints, throughout the body.
Traditionally, acupressure has been used to treat a variety of health conditions and diseases. Modern science is catching up on the potential benefits of this ancient form of medicine, but there is some research supporting specific claims.
Read on to learn more about how acupressure works, its history, and how this complementary therapy may help enhance your overall health and wellness.
Definition of Acupressure
Acupressure is a technique in which pressure is applied to different points throughout the body, according to a review on the therapy. This can be done with either your own or someone else’s fingers (like a formal practitioner) or tools (such as therapeutic rollers, sticks, probes, and rings).
The goal of acupressure is to restore health and balance in the body and to promote relaxation.?Acupressure may help with a number of health conditions. The practice is similar to acupuncture, but no needles are used.
“It’s milder than acupuncture and can be done as part of an acupuncture or massage treatment, or as a stand-alone practice,” says Tom Ingegno, a doctor of acupuncture and Chinese medicine at Charm City Integrative Health in Baltimore.
History of Acupressure
Acupressure originated in ancient China. Like many other treatments used in traditional Chinese medicine (TCM), the goal of the practice is to support movement of qi, or life force inside the body, notes the University of Michigan Health's Rogel Cancer Center. According to TCM theory, qi flows through paths throughout the body, known as meridians. Along the meridians lie acupressure points, which can be stimulated by manual pressure with fingers or tools, heat, or needles, depending on the therapy and modality.
How Acupressure Works
Acupressure works by applying pressure to specific points throughout the body.
“These acupressure points are the same ones used in acupuncture,” says Matthew Cavanaugh, a doctor of chiropractic based in Lafayette, Louisiana. The traditional view is that “there are points on the meridian channels where it's easiest to connect with the flow of qi,” he explains.
Applying pressure to acupressure points is meant to elicit specific therapeutic effects on physical, emotional, and mental health.
In conventional Western medicine, the theory behind how acupressure works is a bit different, Dr. Cavanaugh notes. “It tends to be viewed more in terms of affecting certain nerves for a relaxing and therapeutic effect,” he says. Other theories, per the same review, include effects on the local tissues, brain function, neurohormonal activity, and physiologic pathways.
Acupressure is fairly easy to learn on your own, Dr. Ingegno says, but if you’re looking for a professional practitioner, he recommends seeking out a licensed acupuncturist or licensed massage therapist who specializes in Asian bodywork therapies. “These two professions have training in both the theory and location of these points,” he says. “However, people can provide acupressure to themselves or friends with some knowledge.”
Possible Benefits of Acupressure
Traditionally, acupressure has been used in Chinese medicine to treat pain and disease, and to improve overall health, according to Encyclop?dia Britannica.
Today, scientific research is still ongoing to determine the efficacy and benefits of this practice. “Acupressure has been less studied than acupuncture,” Ingegno says. “However, some good studies exist for specific conditions.”
May Reduce Pain
Evidence suggests that acupressure can help relieve pain. One study published in May 2019 in the?Journal of Alternative and Complementary Medicine?found that those who received acupressure (patients in a clinic and hospital, and people from the general public who were taught self-acupressure) reported significantly improved pain and anxiety scores after the therapy, with the most benefit for hospitalized patients.
Another study published two years prior determined that just three minutes of acupressure was more effective in acutely decreasing pain intensity in athletes who sustained an acute musculoskeletal sports injury compared with two control groups: one that received pressure to non-acupoints and one that received no treatment at all and just rested in a room.
Some research suggests that acupressure may also help relieve sinus pressure associated with allergies.
May Improve Mental Health
Acupressure may help alleviate stress and improve well-being. One study of 59 nurses in South Korea who received acupressure for 15 minutes a day for three days found that the practice significantly decreased stress, fatigue, and anxiety compared with the control group.
Other research suggests that acupressure may help ease depression. A systematic review and meta-analysis published in January 2022 in the?World Journal of Psychiatry concluded that in the 14 studies reviewed, acupressure significantly reduced symptoms in people with mild to moderate depression compared with the control groups. The authors cautioned, however, that the studies were variable in quality, and more research is needed.
May Help With Sleep Troubles
Some research suggests that acupressure might help promote better sleep.
One meta-analysis found that although the 13 studies that met the criteria showed a lot of variability in results, in a subanalysis, there was evidence of some improvements in sleep, such as with latency (the time it takes to fall asleep) as well as overall sleep duration.
Another study of 63 nursing home residents experiencing sleep disturbances and psychological distress found that acupressure led to improvements in sleep quality and mental well-being.
May Ease Nausea and Vomiting
Another benefit of acupressure with some scientific backing is its anti-nausea effect. Studies have shown particular benefit for people receiving chemotherapy and pregnant women.
A clinical trial published in March 2022 in BMC Complementary Medicine and Therapies concluded that auricular acupressure, in conjunction with anti-nausea medication, was more effective at relieving nausea and vomiting than the medication alone in people with breast cancer who were undergoing chemotherapy.
In another study of 90 women, acupressure administered for 10 minutes four times a day was found to reduce the severity of nausea, vomiting, and retching during pregnancy.
May Improve the Well-Being of Cancer Survivors
In addition to preventing nausea and vomiting from chemotherapy, acupressure may help with a number of side effects of cancer.
A study published October 2018 in JNCI Cancer Spectrum found that breast cancer survivors who were trained in self-administered acupressure experienced greater improvements in symptoms of depression, anxiety, and pain, as well as improved sleep quality, compared with those who received the usual care. A previous study by the same researchers found that acupressure significantly reduced persistent fatigue in breast cancer survivors compared with the usual care.
Acupressure Safety and Side Effects
Acupressure is a noninvasive treatment that is considered to be generally safe when performed by someone who is properly trained, such as a licensed massage therapist or acupuncturist.
However, there are potential side effects to be aware of. “These include soreness and tenderness, dizziness, emotional release, and in rare instances, nausea and vomiting,” says Ema Melanaphy, a certified reiki master teacher and qualified holistic acupressure practitioner based in the United Kingdom.
In one review, authors found reports of rare acupressure side effects like hypotension (low blood pressure), palpitations, and headache.
If you have any concerns about possible side effects, speak with your provider. Furthermore, be sure to ask your doctor before beginning any new therapy to ensure that it’s the right approach for you and your health concerns.
Who Might Want to Try (and Avoid) Acupressure
Anyone at any age may wish to try acupressure. Since acupressure is generally safe, “there is minimal risk,” Ingegno says. “This opens the pool of candidates for acupressure to almost everyone.” Studies on children and older adults show that it can be safe and effective for most groups, he says, referring to research like this.
However, experts recommend having a conversation with your practitioner before booking an appointment to make sure that acupressure would be appropriate and safe for you.
“People in the first trimester of pregnancy are often advised to avoid acupressure, as there are so many changes happening in the body already,” Cavanaugh notes.
Additionally, for those who bruise easily, there should be less pressure when stimulating points, Ingegno says.
Tips for Getting Started With Acupressure
If you’re interested in trying acupressure, you may want to take a few considerations into account?first.
Do Your Homework
Before starting acupressure therapy, read up on the practice and what to expect. Some people may confuse acupressure with acupuncture, but the former doesn't involve needles whereas the latter does.
Source Recommendations
If you’re looking to go to a licensed practitioner for acupressure, try asking your family and friends if they have any referrals.
“They’re a great resource, as they may have personal experience with an acupressure practitioner, and they add a level of trust and credibility you can’t get from an online review or advertisement,” Melanaphy says. “Plus, it will save you time from having to search for an acupressure provider near you.”
Separately, note that this therapy may be offered by a licensed massage therapist, acupuncturist, or other trained practitioners, yet the scope of practice can vary by state, per MassageTherapyLicense.org.
Consider Learning How to Perform Acupressure on Yourself
Experts say that it’s safe to practice acupressure on yourself, though you’ll need guidance from a licensed practitioner.
“I believe it’s safe to practice acupressure on yourself, but you should learn the correct amount of pressure to use and avoid sensitive areas like cuts, bruises, and inflammation,” Melanaphy advises. “Listen to your body, and if you feel an increase in pain or worsening symptoms, stop your therapy and consult a healthcare professional.”
To learn how to properly perform acupressure on yourself, Ingegno recommends asking your provider to demonstrate for you or to follow guidance from reputable books or online videos.
What to Expect Before, During, and After Acupressure
Before trying acupressure you should have a general idea of what will happen before, during, and after a session. Here are some basics to get you started:
Before
Before an acupressure session, you’ll likely fill out an in-depth health questionnaire, Cavanaugh says. This will give your practitioner a full picture of your current health and medical history.
You should also have an opportunity to ask questions of your therapist about what to expect during or after your session.
During
Depending on your practitioner, how and where you receive the therapy may vary. “It could be a treatment done over clothing or without clothing, while lying on a comfy futon or seated on a treatment couch or chair,” Cavanaugh says.
Ideally, you’ll feel relaxed during the therapy session, Ingegno says, but he notes that you may feel the mild to moderate pressure the practitioner applies to the acupoints.
“You may feel physical changes or emotions coming to the surface,” Cavanaugh says. “It's good if you notice what's happening in your experience and tell your practitioner either during or after the treatment.”
After
The goal of acupressure is to feel symptom relief, but “depending on the severity of the condition and how well your body responds to treatment, the results may be insignificant after one session,” Ingegno says.
Treatment areas may feel a bit tender or sore, which is normal. After your session, make sure to stay hydrated, eat healthily, avoid stimulants, and hold off on strenuous exercise immediately afterward, Cavanaugh advises.
What Does Acupressure Cost?
The cost of acupressure will vary by practitioner and where you are live.
“Licensed professionals may charge by time or based on experience and the market,” Ingegno says. He notes that you should expect to pay between $40 to $150 per session.
Of course, if you are able to perform acupressure on yourself after receiving guidance from a licensed practitioner, you can do it for free.
Summary
Acupressure is a bodywork modality rooted in traditional Chinese medicine that is used today as a complementary therapy to help with a number of health concerns. While researchers are still working to determine the potential benefits of the practice, studies suggest that acupressure may help alleviate pain, improve mental health, promote sleep, and reduce nausea and vomiting for certain groups.
Acupressure is considered generally safe for most healthy people and has little risk of side effects. However, it’s important to tell your practitioner of any health issues you have and if you are pregnant, so you can decide together if the treatment is right for you. It’s possible to practice acupressure on yourself, but you should do so under the guidance of a licensed practitioner, like a massage or acupuncture therapist who is properly trained in the method. You may also seek out online courses or videos from reputable sources, such as those listed below in Resources We Love.
Common Questions & Answers
Resources We Trust
- Mayo Clinic: Integrative Oncology
- Cleveland Clinic: Pregnancy: Using Alternative Therapies
- U.S. Department of Veterans Affairs: Home Practice Acupressure
- National Cancer Institute: Acupuncture (PDQ) — Patient Version
- Global Advances in Integrative Medicine and Health:?Acupressure: An Effective and Feasible Alternative Treatment for Anxiety During the COVID-19 Pandemic
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
- Mehta P, Dhapte V, Kadam S, Dhapte V. Contemporary Acupressure Therapy: Adroit Cure for Painless Recovery of Therapeutic Ailments. Journal of Traditional and Complementary Medicine. April 2017.
- Acupressure. University of Michigan Health Rogel Cancer Center.
- Acupressure. Encyclop?dia Britannica.
- Beyond Pills: Acupressure Impact on Self-Rated Pain and Anxiety Scores. Journal of Alternative and Complementary Medicine. May 2019.
- Macznik A, Schneiders A, Athens J, Sullivan SJ. Does Acupressure Hit the Mark? A Three-Arm Randomized, Placebo-Controlled Trial of Acupressure for Pain and Anxiety Relief in Athletes With Acute Musculoskeletal Sports Injuries. Clinical Journal of Sports Medicine. July 2017.
- Israel L, Rotter G, F?rster-Ruhrmann U, et al. Acupressure in Patients With Seasonal Allergic Rhinitis: A Randomized, Controlled Exploratory Trial. Chinese Medicine. December 2021.
- Cho Y, Joo J, Kim S, Sok S. 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. April 2021.
- Lin J, Chen T, He J, et al. Impacts of Acupressure Treatment on Depression: A Systematic Review and Meta-Analysis. World Journal of Psychiatry. January 2022.
- Waits A, Tang Y, Cheng H, et al. Acupressure Effect on Sleep Quality: A Systematic Review and Meta-Analysis. Sleep Medicine Reviews. February 2018.
- Chen I, Yeh T, Yeh Y, et al. Effects of Acupressure on Sleep Quality and Psychological Distress in Nursing Home Residents: A Randomized, Controlled Trial. Journal of the American Medical Directors Association. July 2019.
- Tan J, Molassiotis A, Suen L, et al. Effects of Auricular Acupressure on Chemotherapy-Induced Nausea and Vomiting in Breast Cancer Patients: A Preliminary Randomized, Controlled Trial. BMC Complementary Medicine and Therapies. March 2022.
- Tara F, Bahrami-Taghanaki H, Ghalandarabad M,?et al. The Effect of Acupressure on the Severity of Nausea, Vomiting, and Retching in Pregnant Women: A Randomized, Controlled Trial. Complementary Medicine Research. February 2020.
- Zick S, Sen A, Hassett A, et al. Impact of Self-Acupressure on Co-Occurring Symptoms in Cancer Survivors. JNCI Cancer Spectrum. October 2018.
- Zick S, Sen A, Wyatt G, et al. Investigation of Two Types of Self-Administered Acupressure for Persistent Cancer-Related Fatigue in Breast Cancer Survivors. JAMA Oncology. November 2016.
- Jindal V, Ge A, Manksy P. Safety and Efficacy of Acupuncture In Children: A Review of the Evidence. Journal of Pediatric Hematology/Oncology. June 2008.
- Massage Therapist Speciality —?Acupressure. MassageTherapyLicense.org
Justin Laube, MD
Medical Reviewer
Justin Laube, MD, is a board-certified integrative and internal medicine physician, a teacher, and a consultant with extensive expertise in integrative health, medical education, and trauma healing.
He graduated with a bachelor's in biology from the University of Wisconsin and a medical degree from the University of Minnesota Medical School. During medical school, he completed a graduate certificate in integrative therapies and healing practices through the Earl E. Bakken Center for Spirituality & Healing. He completed his three-year residency training in internal medicine at the University of California in Los Angeles on the primary care track and a two-year fellowship in integrative East-West primary care at the UCLA Health Center for East-West Medicine.
He is currently taking a multiyear personal and professional sabbatical to explore the relationship between childhood trauma, disease, and the processes of healing. He is developing a clinical practice for patients with complex trauma, as well as for others going through significant life transitions. He is working on a book distilling the insights from his sabbatical, teaching, and leading retreats on trauma, integrative health, mindfulness, and well-being for health professionals, students, and the community.
Previously, Dr. Laube was an assistant clinical professor at the UCLA Health Center for East-West Medicine and the David Geffen School of Medicine at UCLA, where he provided primary care and integrative East-West medical consultations. As part of the faculty, he completed a medical education fellowship and received a certificate in innovation in curriculum design and evaluation. He was the fellowship director at the Center for East-West Medicine and led courses for physician fellows, residents, and medical students.
Ashley Welch
Author
Ashley Welch has more than a decade of experience in both breaking news and long-form storytelling. She is passionate about getting to the crux of the latest scientific studies and sharing important information in an easy-to-digest way to better inform decision-making. She has written about health, science, and wellness for a variety of outlets, including Scientific American Mind, Healthline, New York Family, Oprah.com, and WebMD.
She served as the health editor for CBSNews.com for several years as a reporter, writer, and editor of daily health news articles and features. As a former staff member at Everyday Health, she covered a wide range of chronic conditions and diseases.
Welch holds a bachelor's degree from Fordham University and a master's degree from the Craig Newmark Graduate School of Journalism at the City University of New York, where she studied health and science reporting. She enjoys yoga and is an aspiring runner.