What you need to know : Acupressure vs Acupuncture
Your body is the first quantum computer equipped with both hardware and software. The hardware being your physical - touchable and enjoyable flesh while the software being the nuanced energy and subconscious mind keeping everything together and working. I've studied the body and its unique systems for about 5 years now collectively in biomedical science in dental school, my own rabbit hole research, yoga anatomy, holistic healing and now traditional Chinese medicine. What I've come to understand that there is an inherent connection between the mind - the body - and the spirit. Biomedical science is still trying to piece together what ancient indigenous cultures across the continents have known for millennia.
In this article, we will simplify traditional Chinese medicine as it applies to acupuncture and acupressure - from my master's student research perspective.
The Philosophy behind Acupuncture and Acupressure
Acupuncture and acupressure are both ancient therapies that aim to restore balance and promote healing by stimulating specific points on the body, known as 'acupoints'. These acupoints are located on the surface of the body from the soles of your feet to the apex of your head. Connected to these points are meridians which can be conceptualized as interconnected rivers of energy that link organs, fascia, muscles, tendons, nerves and blood vessels together. I like to think of these rivers as pathways from deep internal organs in the body as the ocean -- that flows towards the surface of the body like streams. When there is a blockage of energy in a specific area, it works as a damn stagnating the water flow. Wherever (and whenever) there is stagnation in the body disease quickly follows, because everything in nature seeks freedom and flow. But what exactly is flowing?
Carried in this flow is blood, lymph, nerve signals and Qi. Qi is vital life force energy - similar to Prana and Consciousness. Acu-points are where Qi bubbles up as wellsprings on the surface of the body. I like to view Qi as water carrying nourishment, nutrients and vitality to the entire body. The intention of acupuncture and acupressure is to increase Qi, blood and lymph flow throughout the body while impacting deeper organs and body systems. Where these modalities differ is through technique, level of invasiveness, sensory experience, duration and efficacy.
There are multiple influences of the effectiveness of acupressure or acupuncture treatment - the interplay between the practioner's and patient's Qi, the dominance of Yin or Yang in the body, natural Qi flow in body and time. Despite sharing similar principles and goals, the methods used in these two practices differ in key ways, we'll continue to explore the nuances between these ancient wellness practices.
Unique Manual Techniques
Acupuncture involves inserting very fine, sterilized needles into specific acupoints on the body. The insertion of needles stimulates the body's energy flow (Qi) along specific pathways called meridians, influencing the nervous system, reducing inflammation, and stimulating the body’s healing immune response. Research suggests that acupuncture may activate the brain's pain-regulating systems and promote the release of endorphins, which help in pain management. The needles are usually left in place for about 15–30 minutes. The time allotted is to give the Qi the space to flow throughout the pathways or meridians which takes an average of twenty minutes.
The Research: Numerous studies have shown acupuncture's effectiveness for a variety of conditions, such as chronic pain (e.g., back pain, osteoarthritis), headaches, and nausea. For example, a large review of randomized controlled trials published in JAMA (Journal of the American Medical Association) in 2012 concluded that acupuncture was associated with significant improvements in pain and function in patients with chronic pain conditions, such as osteoarthritis and back pain.
Acupressure uses physical pressure applied with fingers, thumbs or elbows to stimulate the points instead of needles. This makes it a less invasive therapy and a more approachable form of treatment for people who are uncomfortable with needles or seeking a more hands-on, direct method of healing. Acupressure can be performed by a practitioner or by the individual themselves as a form of therapeutic self-care. The pressure is applied in a steady, firm manner, and can range from gentle to more intense depending on the practitioner’s approach and the patient's needs. By manually stimulating the points the Qi can move quickly to disperse pent up energy tension in the body. This therapy is very similar to the western biomedical practice of trigger point therapy which has many overlapping points of interest. Ultimately, acupressure is used to relieve tension, increase blood flow in the surrounding muscles, organs and structures.
The Sensory Experience
Having received both acupuncture and acupressure, I can speak to the nuanced feeling and sensation in the body between both practices. Since acupuncture uses the insertion of needles this may cause a brief sensation of 'zinging' or 'heaviness' known as De-Qi, this is considered a sign that the treatment is taking effect. There may be slight discomfort when the needle is inserted (depending on the skill of the practitioner) but generally the procedure is painless. On the other hand, acupressure is not usually painful yet discomfort can arise particularly when the pressure applied to acupoints are at tense or tender spots in the body. However, I find the sensation of acupressure more soothing compared to the sometimes-intense feeling of acupuncture needles.
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Invasiveness & Accessibility of Acupuncture and Acupressure
Since it involves the insertion of needles, acupuncture is considered more invasive than acupressure. It requires a highly trained practitioner who has a deep understanding of anatomy, the principles of acupuncture and clean needling techniques. For optimal results, acupuncture requires multiple sessions as the body must acclimate to the enhanced Qi stimulation. Acupressure is non-invasive, as no puncture is needed to produce a profound effect on the body. This treatment can be performed by anyone once they are familiar with the correct points and techniques. However, it is highly encouraged to seek treatment from a trained professional of acupuncturist, chiropractor or physical therapist that has honed these trigger point therapy skills. Due to it's less invasive nature, acupressure is a more accessible form of treatment for those who prefer not to use needles or are seeking at-home options for relief.
Treatment Duration & Frequency
Acupuncture treatments are given in a series typically depending on the nature of the condition being treated and the practitioners treatment plan. These series could look like frequent sessions initially like 1 -2 times per week then spaced out over time as improvement occurs such as once or twice per month. Each session lasts anywhere from 20 minutes to an hour, depending on the condition being treated. The minimum time allowed for an acupuncture treatment is 20 minutes because that is precisely how long one full cycle of Qi flows throughout the entire body. There is more flexibility in the frequency of acupressure since it can be administered by a professional or self-administered. Some people may use acupressure for stress relief, headaches or muscle pain as needed. Sessions tend to be shorter because each acupoint is held for about 1-5 minutes.
Here is a acupressure technique you can try at home to relieve headaches. This point is located on the temples of your head right next to the eyes on the lateral side of your eyebrows. It is formally known as Taiyang point which helps with temple headaches, toothaches, facial pain and swelling/pain in the eye.
Place your index finger on this point to increase Qi and blood flow to this part of the face which will help reduce tension. Use as needed for a minimum of two minutes with two intervals.
Efficacy of Acupuncture + Acupressure treatment for Specific Conditions
Both acupuncture and acupressure have been studied for various health conditions, and research suggests that both therapies can be effective in specific context. We'll explore a few scenarios for each since there are differences in how each therapy is applied. It's important to speak with a licensed holistic practitioner or medical doctor in regards to your specific care and condition.
Acupuncture is generally favored for more complex or chronic conditions that require precise stimulation. It is recommended by practitioners for the following (not an exhaustive list):
- Chronic pain (e.g., low back pain, migraines, osteoarthritis)
- A study in The Lancet (2018) concluded that acupuncture is an effective treatment for chronic pain conditions such as chronic low back pain, osteoarthritis, and chronic headaches.
- Stress and anxiety disorders
- Digestive issues (e.g., irritable bowel syndrome)
- Respiratory conditions (e.g., asthma)
- Fertility and menstrual issues
Acupressure is often used for more immediate, accessible relief, particularly for conditions like:
- Nausea and vomiting (e.g., related to pregnancy, chemotherapy)
- A study published in Journal of Alternative and Complementary Medicine (2011) found that acupressure was effective in reducing the severity of nausea and vomiting in patients undergoing chemotherapy, and research in BMC Complementary Medicine (2014) showed its effectiveness in reducing symptoms of anxiety and depression.
- Acute stress and anxiety
- Mild headaches
- Insomnia
- Muscular tension and fatigue
Cost & Accessibility
Because it requires a trained practitioner, acupuncture is often more expensive than acupressure. Because this is a growing practice in the Western Hemisphere and parts of the East, it may also be less accessible depending on where you live and the availability of licensed acupuncturists. Acupressure can be done at home, making it a cost-effective, easily accessible option. Self-care methods like acupressure can be learned from books, online resources, or classes and do not always require a professional for ongoing use.
Acupuncture & Acupressure Overview
Feature
Acupuncture
Acupressure
Technique
Involves needle insertion
Involves finger/thumb pressure
Invasiveness
More invasive (needles)
Non-invasive
Accessibility
Requires a trained professional
Professional or can be self-administered
Pain/Discomfort
May cause brief discomfort or De-Qi sensation
Generally mild pressure, not painful
Duration/Frequency
Requires multiple sessions, longer sessions
Can be done frequently, shorter sessions
Conditions Treated
Chronic pain, fertility, complex conditions
Stress, nausea, muscle tension, mild pain
Scientific Evidence
Extensive research supports efficacy
Increasing research, especially for nausea and stress relief
Acupuncture and Acupressure for your Body Temple
Both acupuncture and acupressure are valuable tools within traditional Chinese medicine, each with its own strengths. Acupuncture is generally more effective for chronic conditions, complex pain, and deep therapeutic healing due to its precise needle stimulation, while acupressure offers a more accessible, non-invasive alternative for self-care, particularly for issues like nausea, mild pain, and stress. Both practices share the goal of restoring balance to the body and improving well-being, but their methods and applications vary. There are so many unique wellness modalities out there. It's becoming more important to find what best suites your body and energy. As always, continue to honor your temple - mind, body & spirit.
Till the next one ~ Sai 🪬
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