Anyone can experience anxiety symptoms — an upset stomach, trouble breathing or a racing heart — myself included. Over the years, I’ve tried many techniques and products to ground myself and reduce anxiety, and I’ve had varying degrees of success. But sometimes, you just need instant relief.
One method I find helpful is using acupressure to stimulate pressure points that naturally reduce anxiety symptoms. Though it doesn’t treat anxiety, you may feel physical symptoms lessen by using specific pressure points.
“Acupressure is an incredibly effective and accessible tool for managing anxiety, because it works on both an energetic and physiological level,” said Dr. Jessica Sharratt, founder of Heal Los Angeles, a holistic therapy practice. “It can be used in real time, wherever you are, without needing to schedule an appointment.”
How does acupressure work for anxiety?
According to the American Psychological Association, anxiety is a common mental health condition that’s defined as having fear or worry about the future. It’s different from the normal stress response. It’s a future-oriented, long-lasting response to stimuli that isn’t a threat. Anxiety activates the autonomic nervous system.
The two parts of our autonomic nervous system, the sympathetic and parasympathetic nervous systems, work in balance. The sympathetic nervous system is our “fight-or-flight” response that is supposed to keep us safe from danger. When the sympathetic nervous system is triggered, our heart rates increase, pupils enlarge and digestion slows, all to help us act quickly in dangerous situations. However, the sympathetic nervous system can’t always distinguish between real and perceived danger.
Anxiety disorders can cause the sympathetic nervous system to be overactive or chronically activated. When you feel anxious, adrenaline is released and your heart rate and blood pressure jump up. Those actions contribute to the uncomfortable physical symptoms we associate with anxiety.
“Acupressure can actually help with anxiety symptoms because it works on the nervous system by stimulating specific points on the body that are associated with stress regulation mechanisms,” said Erik Larson, a board certified nurse practitioner in psychiatric mental heath and owner of Larson Mental Health.
The parasympathetic nervous system is the other side of the process; it restores you to a balanced state. It essentially acts like a break to the fight-or-flight instinct, what experts call the “rest and digest” response. Acupressure stimulates pressure points on the body, focusing on kick-starting the parasympathetic nervous system to calm us.
This type of massage can temporarily relieve anxiety symptoms by triggering the release of endorphins and improving blood flow, which relaxes the muscles.
8 pressure points to reduce anxiety
Larson said acupressure is most effective when combined with deep breathing and other relaxation techniques. You might find that certain points bring more relief than others.
Heavenly Gate point
One of the easiest pressure points to access is the heavenly gate point; it’s also one of the most well-known pressure points. It’s located in the upper shell or hollow part of the ear. Apply gentle pinch pressure and move your finger in a circular motion for two minutes. You might have to use a mirror the first time to locate it.
Hegu point
The Hegu point is located on the webbing section of your hand between the thumb and index finger. Larson explained that it can help reduce overall stress and anxiety. You’ll want to press hard enough to feel pressure but you don’t want pain. Apply pinch pressure for about two to five minutes.
Shou San Li point
The Shou San Li pressure point is found on the outer elbow. To access it, you simply place two fingers below your outer elbow while it’s bent 90 degrees. Experts say it helps ease general anxiety, neck tightness and intestinal distress.
Chest center point
A pressure point that Sharratt recommended for emotional grounding and calming the nervous system is Ren 17, also known as chest center or Tan Zhong. It’s located at the center of the sternum, level with the fourth intercostal space. For men, it’s roughly the space between the nipples. Apply gentle pressure with small circular motions for three to four minutes.
Neiguan point
According to Sharratt, Pericardium 6 or Neiguan point is another pressure point that will calm the nervous system. There are a few locations in the wrist, although Pericardium 6 is located in the center between the two large tendons. To find it, hold your hand palm side up and place three fingers on the wrist, starting at the base of the palm. Then, put your thumb just below the third finger, and you’ll feel the two large tendons. Apply gentle pressure.
Larson said this point is particularly helpful for nausea that often accompanies anxiety attacks.
Hall of Impression point
Also known as Yin Tang or the third eye, the Hall of Impression pressure point is located between the eyebrows. To access it, start by sitting comfortably and closing your eyes. Then, touch the spot with either your index finger or thumb. You should take slow, deep breaths as you apply gentle pressure in a circular motion. It’s best to do this for five to 10 minutes to see your stress and anxiety symptoms ease.
Yongquan point
The Yongquan point, also known as Kidney 1, is located on the sole of the foot. You can find this point by locating the depression formed when you curl your toes toward the sole of your foot. It’s just under the ball of your foot. This point promotes relaxation and stress reduction.
Shen Men point
The Shen Men point is one of my favorites because it’s so easy to access and feels very relaxing. Shen Men, also known as the spirit gate, is located on the pinky side of your wrist, just below the palm. It may also help with motion sickness and insomnia.
There is some research behind acupressure
The research behind this topic is still developing but some studies support that it works. However, it’s worth noting that most studies available are limited to stressful situations rather than general anxiety. Also, the sample sizes have been small. This doesn’t discount the results but remembering their context is always important.
For example, there have been a few reviews that have investigated using acupressure for anxiety before medical procedures and treatments. A 2018 study found that using acupressure techniques reduced anxiety and stress in those going through fertility treatment. A 2024 review of research revealed that acupressure decreased anxiety during the COVID-19 pandemic, compared to those who did not use acupressure therapy.
The studies are small, and it’s difficult to parse out the placebo effect of pressure points for anxiety. More research is needed to truly understand how acupressure can ease symptoms. Unlike other trends and techniques out there, acupressure is a risk-free calming technique you can try if your anxiety symptoms are ruling your life. Studies haven’t found any adverse effects from acupressure.
Home remedies like acupressure can help you reduce your anxiety symptoms in the moment. However, it doesn’t do anything for the root cause of the feelings. It’s not intended to be a replacement for traditional therapies or medications. It’s simply a tool that can help you find relief temporarily.
