“Your Healing Touch: Acupressure Techniques for Stress Management”

In this article we will cover the health risks of chronic stress, and give you the basics for acupressure technique as well as a specific acupressure point prescription to heal yourself and reset your nervous system.

 Today’s world is full of unpredictable stresses. From the election to the process of just driving through town. There is so much stimulus that agitates the nervous system into a state of fight or flight and elevates cortisol levels. The excessive cortisol in the system during sympathetic nervous system activation can be perpetual. If it is not mitigated by relaxation techniques and a restoration of a parasympathetic nervous system this can lead to long term inflammation, digestive upset, headaches, elevated blood pressure, and chronic health problems. The elevated cortisol levels associated with stress directly affect the brain, heart, immune system, digestive system, musculoskeletal system, reproductive system, skin and pancreas. Here I will share with you a technique you can apply with your own hands to alleviate your stress and reset your nervous system. But first, let me share with you more about the stress response and why this is so important. Because I am sure you want to live a more peaceful and enjoyable life. 

    Cortisol is the body's primary stress hormone, it plays an essential role in the "fight or flight" response. As mentioned above, when cortisol levels remain elevated for prolonged periods due to chronic stress, it can have negative effects on various organs and systems in the body. It is important to understand that stress can be the root of many other issues so that when these things come up, you may ask yourself how you can reduce stress.

Here are the key organs and systems affected by long-term elevated cortisol levels:

 1. Brain (Especially the Hippocampus) Impact on memory and cognition: Chronic high cortisol levels can impair brain function, particularly in the hippocampus, the region responsible for learning and memory. Over time, this can lead to memory loss, difficulty concentrating, and even increase the risk of neurodegenerative diseases like Alzheimer's. Mood disorders: Prolonged cortisol elevation is linked to anxiety, depression, and mood swings due to its effects on neurotransmitters and brain structure.

 2. Heart and Cardiovascular System Increased blood pressure: Chronic cortisol elevation causes blood vessels to constrict, leading to high blood pressure (hypertension). This can contribute to the development of cardiovascular disease. Risk of heart disease: Prolonged stress and elevated cortisol levels increase the risk of heart attacks, strokes, and other cardiovascular issues due to their effects on blood pressure and cholesterol levels. 

3. Immune System Suppressed immune response: High cortisol levels suppress the immune system by reducing the production of pro-inflammatory cytokines and white blood cells. Over time, this makes the body more susceptible to infections, slows healing, and increases vulnerability to illnesses. Increased inflammation: Although cortisol is an anti-inflammatory hormone in the short term, prolonged exposure can paradoxically lead to chronic low-level inflammation, contributing to autoimmune diseases and chronic health conditions like arthritis. 

4. Digestive System Ulcers and digestive issues: Cortisol can increase stomach acid production and negatively affect gut motility, leading to acid reflux, ulcers, and irritable bowel syndrome (IBS). Prolonged stress also disrupts the balance of gut bacteria, impacting digestive health. Weight gain and metabolism: High cortisol levels can lead to weight gain, especially around the abdomen, by increasing appetite and promoting fat storage. It also affects insulin sensitivity, potentially leading to metabolic disorders and an increased risk of type 2 diabetes.

 5. Musculoskeletal System Muscle breakdown: Cortisol promotes the breakdown of muscle tissue (catabolism) to release glucose for energy. Over time, this can lead to muscle weakness and a decrease in muscle mass. Bone density loss: Prolonged cortisol elevation reduces calcium absorption and inhibits bone formation, increasing the risk of osteoporosis and fractures. 

6. Reproductive System Disruption of sex hormones: High cortisol levels interfere with the production of sex hormones like estrogen and testosterone, leading to irregular menstrual cycles, reduced fertility, and decreased libido. Pregnancy complications: Elevated cortisol during pregnancy can increase the risk of complications such as preterm labor and developmental issues in the fetus.

 7. Skin Skin aging: Chronic stress can accelerate skin aging by breaking down collagen, leading to wrinkles and thinning of the skin. Cortisol can also worsen conditions like acne, psoriasis, and eczema.

 8. Kidneys Fluid retention: Cortisol influences salt and water balance in the body, and prolonged high levels can cause fluid retention, leading to swelling and increased blood pressure, placing strain on the kidneys. 

9. Pancreas Insulin resistance: Prolonged cortisol exposure can lead to insulin resistance, which affects how the body processes sugar. Over time, this can contribute to the development of type 2 diabetes. 

Summary of Chronic Stress/Elevated Cortisol's Effects:

 Brain: Memory loss, cognitive decline, depression, and anxiety.

 Heart: Hypertension, increased risk of heart disease.

 Immune system: Lowered immunity, increased inflammation.

 Digestive system: Ulcers, weight gain, metabolism issues. 

Musculoskeletal system: Muscle breakdown, osteoporosis. 

Reproductive system: Hormonal imbalances, infertility. 

Skin: Accelerated aging, worsening of skin conditions. Kidneys: Fluid retention, high blood pressure. 

Pancreas: Insulin resistance, type 2 diabetes. 

     So now you can clearly see why managing stress is more than just a hot topic today, it is key to a healthy life. Managing stress through lifestyle changes like mindfulness, exercise, and relaxation techniques is essential to keeping cortisol levels balanced and minimizing these long-term negative effects on health. Acupressure is an excellent tool you can keep in your pocket. In fact it is an ancient tool that does not require any equipment, just your hands. It is called Acupressure because “Acu” describes the accuracy of the point precision and “pressure” is the application of force by your hands, if you want to be fancy you could use a wand shaped tool. Acupressure is an ancient healing technique that involves applying physical pressure to specific points on the body, known as acupoints, to promote physical and emotional health. It is rooted in Chinese Medicine (aka TCM), and its principles are similar to acupuncture, but without the use of needles. This ancient healing technique promotes physical and emotional health. It is rooted in the , and its principles are similar to acupuncture, but without the use of needles.

 The Key Elements of Acupressure Technique 

Application of Pressure: In acupressure, gentle to firm pressure is applied using fingers, palms, elbows, or other tools to stimulate acupoints on the body. The pressure can be varied depending on the individual’s comfort level and the desired therapeutic outcome. This is where a tool may support a firmer pressure. Oftentimes practitioners use a rounded off stick or stone that has a wand-like shape to provide dispersed pressure like that of a thumb. 

Acupoints: These points are located along pathways called meridians, which carry energy known as Qi (pronounced Chee) throughout the body. The goal of acupressure is to unblock or stimulate the flow of energy, promoting balance and healing. The foundational theory of Chinese Medicine is that stagnation causes dis-ease. You can think of this deeper with analogy to Nature. If the wind stopped moving, there would be a large impact to ecosystems and plant life, there would be dense areas of air pollution and intern disease. 

Pressure Duration: Typically, pressure is applied for about 30 seconds to 1 minute per point, but it may vary depending on the practitioner or the person's needs.

Method: On yourself you may use a thumb or a few fingers to apply pressure in a circular motion, some practitioners describe the feeling of breaking up ‘crystals’ or crunchy areas in the tissues under the skin. You may or may not feel that, the important part is to focus on your breath for a few minutes on each point for this stress-relieving practice.

Stress Reduction: On average it takes 20-minutes for the nervous system to fully reset. If you can spend spend a minute on each point, take some deep breaths and allow yourself to calmly observe your surroundings this can be a wonderful reset.

 How Acupressure Can Be Used Today for Stress Management and Calm 

     Acupressure can be a highly effective tool for managing stress and cultivating calm, especially in today’s fast-paced, high-stress environments. Here’s a point prescription that can be applied for stress relief: 

I suggest using this daily stress relief because applying acupressure to key points on a regular basis can help manage everyday stress and will help you memorize the points. 

Acupoint prescription for stress relief: 

Shen Men, Yin Tang, Tai Chong, Tai Yang & Shu Fu. Let's break down that Chinese for acupressure basics. All points are bilateral and can be applied on either side of the body. This prescription has a total of 9 points if you use the 4 bilaterally and the one midline point.

Shen Men “Heart Gate” Heart 7: Locate this point on the wrist, with the palm face up. Look to the ulnar/ little-finger side of your wrist crease. Search with your finger to find the depression just within the wrist bone known as the pisiform. This point is known for its calming effect on the mind, reducing anxiety and stress. 

Yintang “Hall of Impression” (Third Eye): Simply between the eyebrows, this point is often used to relieve tension headaches, calm the mind, and promote mental clarity. 

Taichong “The Great Surge” Liver 3: On the top of the foot, between the ligaments of the big toe and second toe. Trace your finger from where the toes are to the place where the two ligaments meet and find the tender depression. This point is used to relieve irritability, frustration, and emotional stress. 

TaiYang “Great Yang” EX-HN-5: This extra point is not on a meridian pathway, but it is included in the acupoints because of its effectiveness. Find this point with your pointer and middle finger of both hands on either side of your head and trace from the outer edge of your eye to your hairline by your ear. You will feel a depression that is softer than the surrounding area. Likely your hands have naturally been drawn here before. This point is used for tension headaches and stress. 

Shu Fu "Spirit Storehouse" Kidney 27: This point is located just below the clavicle/collar bone on either side of the sternum. This point is used to descend Qi and calm the spirit. It assists in resetting the nervous system and calming the mind.

How Acupressure Is Useful for Stress Management

Acupressure is useful for a variety of health concerns, both physical and emotional. Its benefits are thought to come from stimulating the body’s natural healing mechanisms and balancing the flow of energy. Some of the common benefits of acupressure include Stress Reduction: Acupressure can trigger the body’s relaxation response, reducing tension and lowering levels of stress hormones like cortisol. Pain Relief: It can alleviate pain, particularly headaches, back pain, and muscular tension. Improved Circulation: Stimulating acupoints can improve blood flow, enhancing overall circulation. Digestive Health: It can support digestive processes and relieve issues like nausea, constipation, and bloating. Emotional Balance: Acupressure can help calm the mind, reduce anxiety, and alleviate symptoms of depression by encouraging the body’s energy to flow freely. 

History of Acupressure

 Acupressure, like acupuncture, has been used for thousands of years, originating in China around 2000 BCE. It developed as a key aspect of Traditional Chinese Medicine, which views health as a balance between the body’s energy (Qi), its environment, and lifestyle factors. Over time, acupressure spread to other parts of Asia, such as Japan, Korea, and India, and has been practiced in various forms worldwide. In the West, acupressure gained popularity in the 20th century as part of a broader interest in Eastern healing practices. It has since been integrated into many modern therapeutic practices for stress relief, relaxation, and even in clinical settings.