Acupressure is an ancient healing practice rooted in Traditional Chinese Medicine (TCM) that involves applying gentle pressure to specific points on the body. These points are believed to lie along energy channels known as meridians, which help regulate the flow of Qi—your life force or vital energy. When these channels are blocked or unbalanced, physical or emotional symptoms, such as anxiety or tension, can arise.
In recent years, acupressure has gained momentum across Australia as a simple, drug-free way to manage everyday stress. With growing interest in holistic wellness, more people are turning to time-tested therapies like acupressure to find relief without side effects.
This guide offers a practical, step-by-step introduction to acupressure points that are traditionally used to ease anxiety. Whether you're new to natural therapies or simply looking for something you can do at home, these techniques are supported by both traditional wisdom and emerging research.
Understanding anxiety and stress from a holistic perspective
Anxiety can show up in many ways—racing thoughts, difficulty sleeping, irritability, a tight chest, or digestive discomfort. While its causes vary, the symptoms often affect both the mind and body, making daily life feel overwhelming or out of balance.
From a holistic perspective, anxiety isn't just a mental health concern. It's also a signal that the body’s internal systems are under strain. Chronic stress activates the body’s fight-or-flight response, releasing hormones like cortisol and adrenaline. Over time, this can lead to:
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Muscle tension and headaches
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Fatigue or poor sleep quality
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Digestive issues
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Weakened immunity
In Traditional Chinese Medicine (TCM), anxiety and stress are viewed as disruptions in the flow of Qi (pronounced "chee")—the vital life force energy that moves through meridian pathways in the body. When Qi becomes blocked or imbalanced, both emotional and physical symptoms may appear. Acupressure helps restore balance by stimulating specific points along these meridians, promoting smoother energy flow and relaxation.
This energetic view aligns with research showing that acupressure may help reduce anxiety and improve emotional well-being by regulating the nervous system.
How acupressure helps with anxiety: what the research says
Acupressure is more than just a traditional practice—it’s increasingly supported by modern research for its role in reducing anxiety and promoting relaxation. A recent systematic review published in 2024 found that acupressure significantly lowered anxiety levels in various settings, including pre-surgery, mental health care, and general wellness routines.
One of the key mechanisms behind this benefit is the way acupressure interacts with the body’s stress response. Stimulating certain pressure points has been shown to:
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Lower cortisol levels—the body’s main stress hormone
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Activate the parasympathetic nervous system, which promotes calmness
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Reduce heart rate and blood pressure
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Improve sleep quality and emotional regulation
This calming effect on the nervous system makes acupressure a valuable self-care tool for those dealing with everyday stress or ongoing anxiety.
In Australia’s growing wellness culture, where more people are exploring natural therapies as part of a balanced lifestyle, acupressure fits well. It’s non-invasive, affordable, and accessible—especially when used at home as part of a daily self-care ritual.
Whether paired with mindfulness, herbal support, or breathwork, acupressure offers a low-risk way to support emotional health in a holistic, evidence-backed way.
Step-by-step: 7 effective acupressure points for anxiety relief
These seven acupressure points are widely used in Traditional Chinese Medicine to help ease anxiety, calm the mind, and relax the body. You can stimulate these points gently at home—no tools needed. Just use your index or middle finger and apply steady pressure while breathing slowly. You can do each point for 1–2 minutes, once or twice daily.
Tip: For best results, sit or lie down in a quiet space. Breathe deeply. Calming music or nature sounds can help deepen the relaxation effect.
1. Yin Tang (Hall of Impression)
Location: Found between the eyebrows, right above the nose bridge—also known as the “third eye.”
Traditionally used for: Relieving stress, calming the nervous system, easing headaches and eye fatigue.
How to apply:
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Close your eyes and press lightly with your index or middle finger
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Use small circular motions while breathing slowly and deeply
This point is often used at the start of a calming routine—it helps set the tone for a more relaxed body and mind. Once you feel a slight release of tension, move on to the next point.
2. Shen Men (Heart 7)
Location: On the crease of your inner wrist, aligned with the base of your pinky finger.
Traditionally used for: Easing anxiety, regulating heartbeat, and supporting restful sleep.
How to apply:
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Press the hollow between the tendons with your thumb
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Hold firmly for 60 to 90 seconds, keeping your breathing slow and steady
Shen Men is great to follow after Yin Tang because it brings attention down from the head to the heart—a symbolic and energetic shift that supports emotional release.
3. Nei Guan (Pericardium 6)
Location: Three finger-widths below the wrist crease, on the inner forearm, between two tendons.
Traditionally used for: Calming nausea, easing emotional tension, and reducing palpitations.
How to apply:
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Press gently with your thumb, noticing any tenderness
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Massage in slow, circular motions while focusing on long exhales
This point complements Shen Men well and is particularly helpful if your anxiety feels like tightness in the chest or a fluttering heartbeat.
4. Tai Chong (Liver 3)
Location: On the top of the foot, between the big toe and second toe, about 2–3 cm back from the webbing.
Traditionally used for: Clearing emotional frustration, irritability, and inner restlessness.
How to apply:
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Cross one leg over the other
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Use your thumb to apply firm pressure in a circular motion
Tai Chong helps shift the body out of its “stuck” emotional state and is especially useful when anxious feelings are tied to stress or anger. It works well in combination with upper body points.
5. An Mian (Peaceful Sleep)
Location: Just behind the ear, midway between the ear lobe and the base of the skull.
Traditionally used for: Promoting deep rest, quieting racing thoughts, and reducing anxiety.
How to apply:
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Use your index or middle finger to press into the area gently
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Keep your head supported and breathe naturally
This point is ideal for evening use or any time you feel your nervous system needs to slow down. It pairs nicely after Tai Chong for a full-body calming effect.
6. Zu San Li (Stomach 36)
Location: Four finger-widths below the kneecap, one finger-width outside the shin bone.
Traditionally used for: Boosting overall energy, reducing fatigue, and supporting digestion.
How to apply:
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Press firmly using your thumb while your knee is slightly bent
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Hold for 1–2 minutes while staying grounded through your breath
Zu San Li restores physical balance and is a great midpoint before addressing lingering muscular tension in the upper body.
7. Jian Jing (Gallbladder 21)
Location: On the shoulder, midway between the base of the neck and the outer edge of the shoulder.
Traditionally used for: Releasing upper body tension, soothing the nerves, and alleviating headaches.
How to apply:
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Reach across with your opposite hand
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Use your fingertips or thumb to squeeze and press the muscle gently
This is a powerful closing point for your routine, as it helps release the shoulder tension that often builds up with stress and emotional strain.
Used together, these seven points create a simple yet powerful flow you can follow daily. Practised regularly, acupressure becomes more than just a quick fix—it becomes part of a mindful, natural way to manage anxiety.
Not sure if you're doing it right? Find a certified acupressure therapist in your area.
When and how often to use acupressure
Acupressure works best when it becomes a regular part of your daily or weekly routine, rather than something you only turn to during high-stress moments. Because it’s gentle and easy to apply, you can practise it almost any time you need support—without the need for equipment or appointments.
Many people find the following times helpful for acupressure:
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before bed, to calm a racing mind and prepare for restful sleep
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after work, to release tension that builds throughout the day
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during high-stress moments, such as before meetings or while commuting
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first thing in the morning, to feel more grounded and mentally prepared
For most, once or twice a day is enough to feel the benefits. There’s no need to work on all seven points every time—choose the ones that suit your needs or how your body feels. Even a short five-minute routine can make a noticeable difference when done regularly.
You can also pair acupressure with other natural remedies, including:
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mindfulness or meditation
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herbal teas such as chamomile or passionflower
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gentle breathwork or light stretching
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calming essential oils like lavender or frankincense
These combinations support both the physical and emotional aspects of anxiety in a well-rounded way.
Acupressure in Australia: Getting Professional Support
While self-acupressure is a helpful tool for everyday stress, working with a trained practitioner can offer more personalised support—especially if your symptoms are persistent or tied to deeper imbalances. A typical session includes a short consultation, followed by targeted pressure applied to key points while you lie or sit comfortably. Some practitioners may also incorporate elements like breathing guidance or lifestyle suggestions to help you manage stress between sessions.
In Australia, acupressure is often offered as part of traditional Chinese medicine, remedial massage, or integrative wellness services. Sessions generally last 30 to 60 minutes and cost between $60 and $120, depending on the practitioner and location. If you have private health insurance, you might be eligible for a rebate under natural therapies or remedial massage, so it’s worth checking your extras cover.
To get the most benefit, it’s important to work with a qualified therapist who understands the principles of TCM and meridian-based treatment. Practitioners with a background in acupressure, shiatsu, or Chinese medicine can tailor your session to suit your specific needs.
Not sure where to start? Find a qualified acupressure therapist near you through Natural Therapy Pages.
Originally published on Jun 02, 2025
