Acupressure to Reduce the Impact of Stress>>>

By INDEX Editorial Team | Based on peer-reviewed research –

Can gentle pressure on specific points help take the edge off stress? Here’s what research suggests, what it can’t yet tell us, and how to approach self-acupressure safely.

Stress can show up as a tense jaw, tight shoulders, racing thoughts, or difficulty settling down after a demanding day. When that happens, a simple, low-cost technique may sound appealing. Acupressure—using fingers to apply pressure to particular areas of the body—is one option some people try to support relaxation.

The evidence is promising but not conclusive. A clinical trial found that self-acupressure instruction was associated with lower self-reported stress among health care providers during the COVID-19 pandemic. But that study had limitations, and its findings do not establish that acupressure works for everyone or replaces established care. [1]

The practical takeaway: Gentle self-acupressure may be worth trying as a brief relaxation practice if it feels comfortable to you. Treat it as one possible tool—not a proven treatment for chronic stress, anxiety, or a health condition.

What is acupressure?

Acupressure involves pressing or massaging specific areas, often called acupoints, with the fingers. It is related to acupuncture, but it does not use needles. In traditional Chinese medicine, acupoints are understood within a system of pathways called meridians. That traditional framework is one way practitioners explain the practice; the biological mechanisms that might account for any effects are not fully established.

It also helps to distinguish acupressure from general massage. In acupressure, a person applies pressure to specific points or areas. In general massage, pressure may be applied more broadly to muscles and other soft tissues. Neither approach should be painful, and self-acupressure should not require force.

What the science says about acupressure and stress

Research on acupressure covers different symptoms, populations, pressure points, and treatment schedules. That variety makes it difficult to draw a single conclusion about whether a particular point or routine will reduce everyday stress.

A 2023 randomized trial studied 159 health care providers who received either self-acupressure educational materials or no immediate instruction. Participants in the instruction group reported improvements in perceived stress and mental health scores compared with the control group at follow-up. However, the study was not blinded, participants knew whether they were receiving the intervention, and fewer than 100 participants completed the study. The results are relevant, but they do not prove that acupressure alone caused the improvements or that they would apply to everyone. [1]

A 2024 review examined 39 randomized trials of acupressure and anxiety, with participants ranging from people awaiting medical procedures to patients receiving treatment. Many studies reported less anxiety, but the review also identified important limits, including differences across studies and weaknesses in study methods. Anxiety in specific clinical settings is not the same as ongoing stress in daily life, so these findings should not be treated as a guarantee of general stress relief. [2]

The importance of the comparison group is another reason to be cautious. In a 2023 study of healthy young adults, stress and well-being improved over time in both the group using an acupressure mat and a group practicing relaxation without one. The mat did not produce a significant extra benefit over the comparison activity. This doesn’t answer every question about finger pressure or other acupressure routines, but it illustrates why feeling better after trying a method does not, by itself, show that the method caused the improvement. [3]

In short: Some clinical research suggests acupressure may help reduce self-reported stress or anxiety in particular contexts. The size and reliability of the effect for everyday stress—and which points, pressure, or schedule work best—remain uncertain.

An evidence-first framework: What to look for in a stress-relief claim

Before trying a technique—or trusting a claim that it “works”—consider these eight questions:

• Was stress measured directly? A study on pain, nausea, or anxiety before surgery does not necessarily show an effect on general stress.
• Who took part? Results in a small group of health care providers, patients, or students may not apply to everyone.
• Was there a meaningful comparison group? Comparisons with usual care, a waitlist, or another relaxation activity can help clarify what may be contributing to a change.
• Were outcomes self-reported? A person’s own rating of stress matters, but it is different from an independently measured physical outcome.
• Was the procedure described clearly? Points used, pressure, duration, and frequency vary across studies.
• Were participants followed over time? An immediate change does not establish a lasting effect.
• Were limitations reported? Blinding, participant dropouts, and differences among studies can affect how confidently results can be interpreted.
• Does the claim match the evidence? “May support relaxation” is more cautious than “treats anxiety” or “reduces stress for everyone.”

This approach reflects INDEX’s Science-to-Solution methodology: review the evidence, be clear about what is and isn’t known, and describe practical pathways without overstating results.

How to try gentle self-acupressure

There is no universally established acupressure routine or pressure “dose” for everyday stress. If you choose to try it, keep the practice simple and comfortable. The instructions below are a general starting point, not a medical treatment plan.

Start with a comfortable setup

Sit or lie somewhere you can relax your shoulders. Take a moment to notice your breathing without trying to force it. Use the pad of a finger or thumb, and apply gentle, steady pressure. A mild sensation of pressure or tenderness may occur, but it should not hurt. Stop if you feel pain or feel worse.

Option 1: Yin Tang, between the eyebrows

Yin Tang, also called Extra-1, is located at the midpoint between the eyebrows, on the forehead—not on the bridge of the nose. A Memorial Sloan Kettering Cancer Center guide describes using a thumb or index finger in a small circular motion for two to three minutes, with pressure firm enough to feel but not painful. [4]

For a brief relaxation practice, try:

• Find the point with your eyes open.
• Rest your finger lightly on the area.
• Apply comfortable pressure in small circles, or hold steady pressure if that feels better.
• Breathe normally and stop if the pressure is uncomfortable.

Option 2: PC6, on the inner wrist

PC6, also called Neiguan, is on the inner forearm, a few finger-widths below the wrist crease, between two tendons. Cleveland Clinic describes applying steady pressure to the point for one to two minutes, then repeating on the other wrist. [5]

To try it gently, turn one palm upward and locate the area with the fingers of your other hand. Press lightly between the tendons, without digging into the wrist. If you are unsure where the point is, or if your wrist is sore, skip it rather than pressing harder to locate it.

These points are commonly described in consumer and clinical education materials, but that does not mean their effect on everyday stress is proven. You do not need to find an exact spot or continue if the practice does not feel helpful.

Option 3: Try habit stacking

Try Habit stacking by combining hand washing with hand-point acupressure per below.  Please note, we are not providing professional medical or healthcare advice. Some have found these techniques useful, and we offer them in that spirit.

Seisu-dō Beta Tester Report – Tori Whitacre Martonicz, Infection Control Today

Pair pressure with a pause—not a promise

Some people choose to pair acupressure with a few quiet minutes or relaxed breathing. That can make the practice feel like a deliberate pause in a busy day. It does not demonstrate that a particular point changes stress physiology, and it should not be presented as a guaranteed “nervous system reset.”

You could try a short routine: sit comfortably, apply light pressure to one point for a minute or two, and notice whether you feel more settled afterward. If you do, you can decide whether it is a useful addition to your own routine. If you don’t, there is no need to keep going.

Safety: When to pause or seek guidance

Acupressure should not cause bruising, sharp pain, numbness, or increased distress. Do not press on skin that is broken, blistered, irritated, swollen, or showing signs of infection. If an area is tender because of an injury or another health condition, avoid applying pressure there.