Acupressure is one of the most accessible practices in traditional Chinese medicine. It involves applying firm pressure to specific points on the body to stimulate the body’s natural healing abilities. Unlike acupuncture, acupressure requires no needles — just your fingers.
While we have covered 3 points for anxiety relief in a previous article, here we expand to 5 essential acupressure points for overall daily wellness. These points can help with energy, digestion, headaches, stress, and sleep.
Each point below includes its exact location, how to press it properly, the science behind it, and Chinese name.
5 Acupressure Points for Daily Wellness
1. LI 4 (Hegu / 合谷) — Headache & Stress Relief
Large Intestine 4 | 1-2 minutes per handLocation: In the web between your thumb and index finger, at the highest point of the muscle when the thumb is pressed against the index finger.
How to press: Use the thumb of your opposite hand to press firmly into the point. Make small circular motions for 1-2 minutes. You should feel a dull ache or tingling sensation.
Benefits: LI 4 is one of the most powerful points in Chinese medicine. It is known for headache relief (especially tension headaches), sinus pressure, facial pain, and stress reduction. A 2023 study in Pain Medicine found that LI 4 stimulation reduced headache intensity by 45% within 15 minutes.
Science: fMRI studies show that stimulating LI 4 activates brain regions involved in pain modulation and stress response, including the prefrontal cortex and anterior cingulate. (Zhao et al., 2022, Brain Research)
Caution: Do not press LI 4 during pregnancy, as it can stimulate uterine contractions.
2. ST 36 (Zusanli / 足三里) — Energy & Digestion
Stomach 36 | 2 minutes per legLocation: Approximately 4 finger-widths below your kneecap, one finger-width to the outside of your shin bone (tibia).
How to press: Use your thumbs or middle fingers to press firmly into both legs simultaneously. Use deep, steady pressure with circular movements. You might feel a sensation traveling down your leg.
Benefits: ST 36 is called the “Leg Three Miles” point because it is said to give you enough energy to walk three more miles. It is the primary point for digestive health, immune support, and fatigue relief. A 2024 randomized trial found that daily ST 36 acupressure improved digestion scores by 32% in patients with functional dyspepsia.
Science: Research shows that ST 36 stimulation increases vagal nerve activity, which enhances digestive function and reduces inflammation. It also boosts natural killer cell activity. (Kim et al., 2024, Evidence-Based Complementary Medicine)
3. LV 3 (Taichong / 太冲) — Stress & Headache
Liver 3 | 1-2 minutes per footLocation: On the top of the foot, in the depression between the big toe and second toe, about 1-2 finger-widths from the web.
How to press: Use your thumb to press firmly into the hollow between the two bones. Press downward and slightly toward the direction of the ankle. Hold steady pressure, breathe deeply.
Benefits: LV 3 is the “Great Surge” point, known for releasing stress and frustration, relieving headaches (especially migraine-type), and lowering blood pressure. In Chinese medicine, the liver is associated with smooth energy flow (qi), and this point helps release stuck emotions.
Science: A 2023 study in Journal of Clinical Neuroscience found that LV 3 acupressure significantly reduced cortisol levels by 23% after 10 minutes of stimulation, comparable to a 15-minute meditation session.
4. SP 6 (Sanyinjiao / 三阴交) — Sleep & Hormonal Balance
Spleen 6 | 2 minutes per legLocation: About 4 finger-widths above the inner ankle bone, just behind the shin bone on the inside of the leg.
How to press: Use your thumb to press firmly into the point on one leg at a time. Use steady, deep pressure. Many people find this point sensitive — adjust pressure accordingly.
Benefits: SP 6 is one of the most important points for women’s health in Chinese medicine. It helps with insomnia, menstrual cramps, hormonal balance, and digestion. A 2024 study found that SP 6 acupressure improved sleep quality by 40% in people with chronic insomnia.
Science: The point is where three yin channels (Spleen, Liver, Kidney) converge, making it a powerful regulator of the body’s internal systems. Research confirms its effect on GABA levels, which promote relaxation and sleep. (Chang et al., 2024, Sleep Medicine)
5. GB 20 (Fengchi / 风池) — Neck Tension & Sleep
Gallbladder 20 | 2 minutesLocation: In the hollow at the base of the skull, between the two large vertical neck muscles, about 2-3 inches apart.
How to press: Use your thumbs to press into both hollows simultaneously. Press upward and slightly inward toward the center of the head. Combine with slow neck rolls for maximum effect.
Benefits: GB 20, meaning “Wind Pool,” is the go-to point for neck stiffness, headaches, eye strain, congestion, and sleep difficulties. It is particularly effective for tension that builds up in the neck and shoulders from screen time.
Science: A 2023 study published in Cephalalgia found that GB 20 acupressure reduced cervicogenic headache frequency by 50% over 4 weeks of daily practice. It also improved cervical range of motion by 25%. (Park et al., 2023)
Your 5-Minute Daily Acupressure Routine
Here is a 5-minute sequence that covers all 5 points:
- LI 4 (1 min): Press between thumb and index finger of one hand, then switch. Breathe deeply.
- ST 36 (1 min): Press below both kneecaps simultaneously. Keep legs relaxed.
- LV 3 (1 min): Press on top of one foot, then the other. Focus on releasing tension.
- SP 6 (1 min): Press above ankle on one leg, then the other. Breathe into any sensations.
- GB 20 (1 min): Finish with the base of the skull. Tilt head back slightly into your thumbs.
Do this routine once in the morning and once before bed for best results.
Quick Answers
The Takeaway
Acupressure gives you the power to influence your own nervous system, circulation, and energy levels — using nothing but your hands. These 5 points cover the most common health concerns: headaches, stress, fatigue, poor digestion, and sleep trouble.
Start with the 5-minute routine above. Within a week, you will likely notice improvements in how you feel. Within a month, these points will become an automatic part of your day.
Scientific References
- Zhao, L. et al. (2022). fMRI evidence for LI 4 modulation of pain-related brain networks. Brain Research, 1785, 147888.
- Kim, H. et al. (2024). ST 36 acupressure for functional dyspepsia: A randomized trial. Evidence-Based Complementary and Alternative Medicine, 2024, 8912345.
- Wang, Y. et al. (2023). LV 3 acupressure reduces cortisol and stress: A controlled trial. Journal of Clinical Neuroscience, 108, 78-84.
- Chang, S. et al. (2024). SP 6 acupressure for chronic insomnia: A randomized study. Sleep Medicine, 115, 32-39.
- Park, J. et al. (2023). GB 20 acupressure for cervicogenic headache: 4-week results. Cephalalgia, 43(5), 333-341.
- Liu, Q. et al. (2023). Acupressure for anxiety: A systematic review and meta-analysis. Journal of Psychiatric Research, 165, 104-113.
- Zhang, R. et al. (2024). Mechanisms of acupressure: Neuroendocrine and immune effects. Frontiers in Neuroscience, 18, 1254402.
La acupresión es una de las prácticas más accesibles de la medicina tradicional china. Consiste en aplicar presión firme en puntos específicos del cuerpo para estimular las capacidades curativas naturales del cuerpo. A diferencia de la acupuntura, la acupresión no requiere agujas — solo tus dedos.
Aquí presentamos 5 puntos de acupresión esenciales para el bienestar diario, cada uno con su ubicación exacta, cómo presionarlo, la ciencia que lo respalda y su nombre chino.
5 puntos de acupresión para el bienestar diario
1. LI 4 (Hegu / 合谷) — Dolor de cabeza y estrés
Intestino Grueso 4 | 1-2 minutos por manoUbicación: En la membrana entre el pulgar y el índice, en el punto más alto del músculo.
Cómo presionar: Usa el pulgar de la mano opuesta para presionar firmemente con movimientos circulares pequeños durante 1-2 minutos.
Beneficios: Alivio del dolor de cabeza (especialmente tensionales), presión sinusal y reducción del estrés. Un estudio de 2023 encontró una reducción del 45% en la intensidad del dolor de cabeza en 15 minutos.
2. ST 36 (Zusanli / 足三里) — Energía y digestión
Estómago 36 | 2 minutos por piernaUbicación: 4 dedos debajo de la rótula, un dedo hacia afuera de la espinilla.
Beneficios: Punto principal para la salud digestiva, el apoyo inmune y el alivio de la fatiga. Un ensayo de 2024 encontró una mejora del 32% en la digestión.
3. LV 3 (Taichong / 太冲) — Estrés y dolor de cabeza
Hígado 3 | 1-2 minutos por pieUbicación: En el empeine, entre el dedo gordo y el segundo dedo.
Beneficios: Liberación de estrés y frustración, alivio de migrañas y reducción de la presión arterial. Un estudio de 2023 encontró una reducción del 23% en cortisol.
4. SP 6 (Sanyinjiao / 三阴交) — Sueño y equilibrio hormonal
Bazo 6 | 2 minutos por piernaUbicación: 4 dedos sobre el tobillo interno, detrás de la espinilla.
Beneficios: Ayuda con el insomnio, los cólicos menstruales y el equilibrio hormonal. Un estudio de 2024 encontró una mejora del 40% en la calidad del sueño.
5. GB 20 (Fengchi / 风池) — Tensión cervical y sueño
Vesícula Biliar 20 | 2 minutosUbicación: En el hueco en la base del cráneo, entre los dos músculos verticales del cuello.
Beneficios: Eficaz para rigidez cervical, dolores de cabeza y fatiga visual. Un estudio de 2023 encontró una reducción del 50% en la frecuencia de cefaleas.
Tu rutina diaria de acupresión de 5 minutos
- LI 4 (1 min): Presiona entre pulgar e índice de una mano, luego cambia.
- ST 36 (1 min): Presiona debajo de ambas rótulas simultáneamente.
- LV 3 (1 min): Presiona en el empeine de un pie, luego el otro.
- SP 6 (1 min): Presiona sobre el tobillo en una pierna, luego la otra.
- GB 20 (1 min): Termina en la base del cráneo.
Referencias científicas
- Zhao, L. et al. (2022). Brain Research, 1785, 147888.
- Kim, H. et al. (2024). Evidence-Based Complementary Medicine, 2024, 8912345.
- Wang, Y. et al. (2023). Journal of Clinical Neuroscience, 108, 78-84.
- Chang, S. et al. (2024). Sleep Medicine, 115, 32-39.
- Park, J. et al. (2023). Cephalalgia, 43(5), 333-341.
- Liu, Q. et al. (2023). Journal of Psychiatric Research, 165, 104-113.
- Zhang, R. et al. (2024). Frontiers in Neuroscience, 18, 1254402.
L’acupression est l’une des pratiques les plus accessibles de la médecine traditionnelle chinoise. Elle consiste à appliquer une pression ferme sur des points spécifiques du corps pour stimuler les capacités naturelles de guérison du corps. Contrairement à l’acupuncture, l’acupression ne nécessite pas d’aiguilles — seulement vos doigts.
Voici 5 points d’acupression essentiels pour le bien-être quotidien, avec leur emplacement exact, comment les presser, la science qui les soutient et leur nom chinois.
5 points d’acupression pour le bien-être quotidien
1. GI 4 (Hegu / 合谷) — Céphalées et stress
Gros Intestin 4 | 1-2 minutes par mainEmplacement : Dans la membrane entre le pouce et l’index, au point le plus haut du muscle.
Bienfaits : Soulagement des céphalées de tension, de la pression sinusienne et réduction du stress. Une étude 2023 a montré une réduction de 45% de l’intensité des maux de tête.
2. E 36 (Zusanli / 足三里) — Énergie et digestion
Estomac 36 | 2 minutes par jambeEmplacement : 4 largeurs de doigts sous la rotule, un doigt vers l’extérieur du tibia.
Bienfaits : Point principal pour la santé digestive, le soutien immunitaire et la fatigue. Une amélioration de 32% de la digestion.
3. F 3 (Taichong / 太冲) — Stress et céphalées
Foie 3 | 1-2 minutes par piedEmplacement : Sur le dessus du pied, entre le gros orteil et le deuxième orteil.
Bienfaits : Libération du stress et de la frustration, soulagement des migraines. Réduction de 23% du cortisol.
4. Rte 6 (Sanyinjiao / 三阴交) — Sommeil et équilibre hormonal
Rate 6 | 2 minutes par jambeEmplacement : 4 doigts au-dessus de la cheville interne, derrière le tibia.
Bienfaits : Aide contre l’insomnie, les crampes menstruelles et l’équilibre hormonal. Amélioration de 40% de la qualité du sommeil.
5. VB 20 (Fengchi / 风池) — Tension cervicale et sommeil
Vésicule Biliaire 20 | 2 minutesEmplacement : Dans le creux à la base du crâne, entre les deux muscles verticaux du cou.
Bienfaits : Efficace pour la raideur cervicale, les maux de tête et la fatigue visuelle. Réduction de 50% des céphalées.
Votre routine quotidienne d’acupression de 5 minutes
- GI 4 (1 min): Pressez entre pouce et index d’une main, puis l’autre.
- E 36 (1 min): Pressez sous les deux rotules simultanément.
- F 3 (1 min): Pressez sur le dessus d’un pied, puis l’autre.
- Rte 6 (1 min): Pressez sur la cheville d’une jambe, puis l’autre.
- VB 20 (1 min): Terminez à la base du crâne.
Références scientifiques
- Zhao, L. et al. (2022). Brain Research, 1785, 147888.
- Kim, H. et al. (2024). Evidence-Based Complementary Medicine, 2024, 8912345.
- Wang, Y. et al. (2023). Journal of Clinical Neuroscience, 108, 78-84.
- Chang, S. et al. (2024). Sleep Medicine, 115, 32-39.
- Park, J. et al. (2023). Cephalalgia, 43(5), 333-341.
- Liu, Q. et al. (2023). Journal of Psychiatric Research, 165, 104-113.
- Zhang, R. et al. (2024). Frontiers in Neuroscience, 18, 1254402.