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Experiencing anxiety symptoms such as a racing heartbeat, shortness of breath, and stomach upset can significantly impact everyday life. Fortunately, numerous accessible strategies can assist in managing these symptoms, ranging from dietary adjustments and grounding techniques to identifying and avoiding individual triggers.
Having explored diverse methods to regain composure when overwhelmed, I understand that certain approaches may not provide immediate relief. I discovered the practice of acupressure, which involves stimulating specific pressure points to naturally mitigate anxiety symptoms, can be quite beneficial. While it does not cure anxiety, applying pressure to particular points may help ease physical manifestations.
“Acupressure presents a remarkably effective and approachable method for handling anxiety, impacting both energetic and physiological dimensions,” explained Jessica Sharratt, founder of Heal East-West Los Angeles, a practice dedicated to holistic therapies. “Its adaptability allows for real-time application, irrespective of location, eliminating the need for scheduled appointments.”
Understanding Acupressure and Anxiety Relief
The American Psychological Association defines anxiety as a prevalent mental health condition characterized by persistent fear or worry concerning future events, distinguishing it from typical stress responses. This prolonged reaction to perceived, rather than actual, threats triggers the autonomic nervous system.
The autonomic nervous system comprises the sympathetic and parasympathetic systems, which ideally function in equilibrium. The sympathetic nervous system initiates the “fight-or-flight” response, crucial for responding to danger. During activation, the heart rate accelerates, pupils dilate, and digestion slows, all preparing the body for immediate action. However, the sympathetic system can misinterpret perceived threats as genuine dangers.
Anxiety disorders can result in either an overactive or chronically activated sympathetic nervous system. The sensation of anxiety triggers the release of adrenaline, elevating heart rate and blood pressure, which in turn contributes to the physical discomfort associated with anxiety.
“Acupressure holds the potential to alleviate anxiety symptoms by influencing the nervous system through the activation of specific body points linked to stress management mechanisms,” stated Erik Larson, a board-certified psychiatric mental health nurse practitioner and owner of Larson Mental Health.
Conversely, the parasympathetic nervous system facilitates a return to equilibrium, acting as a counter to the fight-or-flight response – referred to as the “rest and digest” response. Acupressure targets specific pressure points, stimulating the parasympathetic nervous system to induce calmness.
This form of therapy offers temporary anxiety relief by triggering the release of endorphins and enhancing blood flow, leading to muscle relaxation.
Discover 8 Key Pressure Points for Anxiety Reduction
Larson suggests that the effectiveness of acupressure is amplified when integrated with deep breathing exercises and other relaxation techniques. Individuals may find that certain pressure points provide greater relief than others.
The Heavenly Gate Point
The heavenly gate point, renowned and easily accessible, resides in the upper part of the ear’s shell. Apply a delicate pinching pressure, moving your finger in a circular motion for approximately two minutes. Using a mirror may aid in locating it initially.
The Hegu Point
Located on the web between the thumb and index finger, the Hegu point can alleviate general stress and anxiety, according to Larson. Apply firm pressure, avoiding any pain, for two to five minutes.
The Shou San Li Point
The Shou San Li pressure point is positioned on the outer elbow. Locate it by placing two fingers below the outer elbow when bent at 90 degrees. This point is believed to ease general anxiety, neck tension, and intestinal discomfort.
The Chest Center Point
Sharratt recommends the Ren 17, also known as the chest center or Tan Zhong point, for emotional grounding and calming the nervous system. Situated at the sternum’s center, aligning with the fourth intercostal space (roughly between the nipples for men), it requires gentle pressure applied in small circular motions for three to four minutes.
The Neiguan Point
According to Sharratt, activation of the Pericardium 6 or Neiguan point can effectively soothe the nervous system. Positioned centrally between the two substantial tendons inside the wrist, locate it by holding your hand palm-up, and placing three fingers on the wrist, starting from the palm’s base. Position your thumb just below the third finger to feel the two large tendons and apply gentle pressure.
Larson noted that this specific point can be especially beneficial to combat nausea associated with anxiety attacks.
The Hall of Impression Point
The Hall of Impression pressure point, also recognized as Yin Tang or the third eye, is situated between the eyebrows. To utilize it, comfortably sit and close your eyes, then gently press and massage the area with your index finger or thumb in slow, deep breaths. Continue this for five to ten minutes to potentially diminish stress and anxiety symptoms.
The Yongquan Point
The Yongquan point, or Kidney 1, is located on the sole of the foot. Identify this point by finding the indentation formed when curling your toes towards the sole, just under the ball of the foot, thought to encourage relaxation and reduce stress.
The Shen Men Point
The Shen Men point, simple to locate and known for its soothing properties, is situated on the pinky side of the wrist, just below the palm. It may also provide relief from motion sickness and sleeplessness.
Research Validating Acupressure
Research into acupressure remains ongoing, yet some studies support its efficacy. However, most studies focus on stressful situations rather than generalized anxiety and involve limited sample sizes. These results shouldn’t be discounted, but their context should remain a consideration.
Reviews have investigated the application of acupressure to mitigate anxiety before medical interventions. A 2018 study indicated that acupressure lessened anxiety and stress in those undergoing fertility treatments. Additionally, a 2024 research review found decreased anxiety during the COVID-19 pandemic in participants who utilized acupressure therapy compared to non-users.
Considering the limited size of the studies, discerning the placebo effect of pressure points for anxiety is challenging. Further research is vital to understand the potential of acupressure in alleviating symptoms thoroughly. Unlike alternative techniques, acupressure presents a low-risk calming strategy worth exploring if anxiety significantly impairs your quality of life. Furthermore, studies to date have not found any averse side affects from acupressure.
While home remedies such as acupressure can deliver short-term relief from anxiety symptoms, they do not address the underlying cause. It’s essential to understand that these methods are not intended to replace traditional therapies or prescribed medications but serve as complementary tools for temporary relief.