How to Use Acupressure for Stress Relief: An Expert Explains
THIS ARTICLE APPEARED ON VOGUE | APRIL 23, 2020
BY JENNA RENNERT
Photographed by Steven Klein, Vogue, March 2004
Whether you’re a die-hard acupuncture fan or newly curious, you’ve probably heard that the traditional Chinese medicine technique is known to reduce pain, improve moods, and lower stress levels in the body. With the world staying indoors and anxiety running high, consider acupressure, an at-home alternative that can be added to your daily routine. “Acupressure is acupuncture without needles,” explains New York–based acupuncturist Stefanie DiLibero, founder of Gotham Wellness. “Qi, or life force, travels through the body in meridians, which are like highways,” she explains. “There are certain stops along the ‘highways’ where the energy accumulates and can be more easily accessed. These are acupressure or acupuncture points.”
For the best results, DiLibero recommends practicing acupressure once or twice a day, but notes that “generally, a shorter treatment more frequently is more effective than a longer treatment less frequently.” And although there is no limit to how often you can stimulate these points on the body, the pro suggests utilizing a soft touch. “This isn’t a deep tissue massage,” she says. “Be gentle with yourself.”
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Here, DiLibero shares five ways to use acupressure for stress relief.
Ying Tang, or the Midline of the Face
Stress headaches are no match for this acupressure point, located on the forehead at the midline of the face. DiLibero recommends gently pressing the area in between your brows with your ring and middle fingers. “Gently press and inhale for four counts,” she explains. “Then slowly release and exhale for five counts. Repeat until you feel calm.”
Pericardium 6, or the Inner Wrist
“To find this point, supinate your palm and measure two-thumbs-width distance from the midpoint of your wrist crease towards your elbow,” says DiLibero. Next, the pro advises gently pressing on the point for 30 seconds while breathing fully and evenly, then repeating on the other side. “This point calms the heart and spirit, and treats an upset stomach due to stress,” DiLibero says. “It also soothes irritability and promotes restful sleep.”
Liver 14, or the Rib Area
Should you be struggling with indigestion that may arise from stress eating, consider this powerful point. The Liver 14 spot is located at the front of the body, just beneath each nipple. “Using your middle three finger pads, press as you inhale for five counts,” DiLibero says. “Slowly release as you exhale for five counts.”
Spleen 6, or the Inner Leg
To find the point that helps relieve insomnia caused by stress, DiLibero suggests sitting on a chair with your outer ankle on top of your opposite thigh. “Find the top of your inner ankle, and measure four-fingers-width distance from there towards your knee,” she says. “You will feel a bone (your tibia); this point is located just behind that bone.” Place your three middle finger pads on the spot, and put pressure on top using the other hand—“as though you were touching a Ouija board”—for about one to two minutes. In addition to improving sleep quality, pressing on this point “is great for all women’s health concerns, which can be made more difficult with increased stress and anxiety.”
Kidney 1, or the Sole of the Foot
“To access this point, sit in a chair and cross your leg so that the pinky toe side of your foot is resting on the top of your thigh,” she explains. The spot to look for is just behind the ball of the foot, “on the line between the second and third toes and the center of the heel.” Press down with your thumbs to activate the most grounding point on the body. According to DiLibero, this acupressure spot “calms the heart and mind, and soothes anger and frustration.”