For many of us, staying alert and focused can be challenging, especially when we need to manage a job, household, family, ourselves, (insert thousands of other responsibilities here) – the list goes on. As a result, we’re always looking for ways to keep us sharp throughout the day. Whether it’s a cup of coffee in the afternoon or a brisk walk during lunch, Power Fixes like these have been shown to improve alertness and sleep outcomes1, 2. However, there may be an even simpler way to boost your energy levels right at your fingertips (hint: it isn’t your phone). A long-practiced technique to deal with a whole host of issues has been acupressure. The best part? It’s free!
Used for centuries, acupressure involves applying pressure to different parts of the body to reduce pain3, alleviate anxiety4, and improve alertness5. Over the years, a variety of research studies have supported the efficacy of acupressure. One study of patients with traumatic brain injury (TBI) showed an improvement in working memory after an intervention involving acupressure over 4 weeks6. Another study of breast cancer survivors who performed acupressure over a 6-week period reported lower fatigue7. However, acupressure need not be only used for enhancing alertness. Rather, it can also be a tool to relax. This same study even found that participants reported better sleep quality after performing more relaxing forms of acupressure. In a study of University of Michigan college students, acupressure at stimulation points corresponded to more alertness, while acupressure at relaxation points promoted sleepiness8.
So, if you’re looking for a no-cost way to turn up or even wind down, then look no further than yourself. You’ve got everything you need to perform acupressure in the palm of your hands. To help you get started, here’s a step-by-step guide for acupressure:
- Get in the zone: Find a quiet environment to sit or lie down
- Press here: Apply pressure in 10 – 15 second intervals for 2 – 3 minutes to various acupressure points on your body
- For turning up: Stimulating points8 are (1) the center of the forehead between the brows, (2) behind the ear lobes, (3) inner wrist in line with the pinkie, (4) top of the foot in between the first 2 toes, and (5) just above the inner ankle
- For winding down: Relaxing points8 are (1) between the thumb and index finger, (2) on the outer leg just below the kneecap, (3) the sole of the foot, and (4) the midpoint of the neck just below the base of the skull
- Breath-In, Breath-Out: Integrate deep breathing techniques after moving through each acupressure point
- Reflect: Once you have cycled through the various points, take note of how you are feeling at the end of the session (you may need to adjust your techniques to fit your preferences)
References
1. Snel, J., & Lorist, M. M. (2011). Effects of caffeine on sleep and cognition. Progress in Brain Research, 190, 105-117. https://doi.org/10.1016/B978-0-444-53817-8.00006-2
2. Driver, H. S., & Taylor, S. R. (2000). Exercise and sleep. Sleep Medicine Reviews, 4(4), 387-402. https://doi.org/10.1053/smrv.2000.0110
3. Chen, Y. W., & Wang, H. H. (2014). The effectiveness of acupressure on relieving pain: A systematic review. Pain Management Nursing, 15(2), 539-550. https://doi.org/10.1016/j.pmn.2012.12.005
4. Chen, S. R., Hou, W. H., Lai, J. N., Kwong, J. S., & Lin, P. C. (2022). Effects of acupressure on anxiety: A systematic review and meta-analysis. Journal of Integrative and Complementary Medicine, 28(1), 25-35. https://doi.org/10.1089/jicm.2020.0256
5. Robinson, N., Lorenc, A., & Liao, X. (2011). The evidence for Shiatsu: A systematic review of Shiatsu and acupressure. BMC Complementary and Alternative Medicine, 11, 1-15. https://doi.org/10.1186/1472-6882-11-88
6. McFadden, K. L., Healy, K. M., Dettmann, M. L., Kaye, J. T., Ito, T. A., & Hernández, T. D. (2011). Acupressure as a non-pharmacological intervention for traumatic brain injury (TBI). Journal of Neurotrauma, 28(1), 21-34. https://doi.org/10.1089/neu.2010.1515
7. Zick, S. M., Sen, A., Wyatt, G. K., Murphy, S. L., Arnedt, J. T., & Harris, R. E. (2016). Investigation of 2 types of self-administered acupressure for persistent cancer-related fatigue in breast cancer survivors: a randomized clinical trial. JAMA Oncology, 2(11), 1470-1476. https://doi.org/10.1001/jamaoncol.2016.1867
8. Harris, R. E., Jeter, J., Chan, P., Higgins, P., Kong, F. M., Fazel, R., ... & Gillespie, B. (2005). Using acupressure to modify alertness in the classroom: A single-blinded, randomized, cross-over trial. Journal of Alternative & Complementary Medicine, 11(4), 673-679. https://doi.org/10.1089/acm.2005.11.673