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 at Charm City Integrative Health in Baltimore.

History of Acupressure
Acupressure originated in ancient China. Like many other treatments used in traditional Chinese (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 , 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 to treat pain and disease, and to improve overall health, according to Encyclopædia 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 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 and Therapies concluded that auricular acupressure, in conjunction with anti-nausea , was more effective at relieving nausea and vomiting than the 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 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.