🎯 Anxiety Relief Self-Acupressure Routine 5 Minutes
- ⏱️ Duration: 5 minutes
- 📍 Number of acupoints: 5
- 🔄 Order: HT7 (Shenmen) → PC6 (Neiguan) → GV20 (Baihui) → CV17 (Danzhong) → EX-HN3 (Yintang)
- 💡 Benefits: Anxiety relief and improvement
🙋 Recommended For You If…
- You feel anxious and restless for no apparent reason
- Your chest feels tight and you have difficulty breathing
- You want to calm your nerves before an important presentation or exam
- Worries won’t stop before falling asleep
- Your heart is racing and your palms are sweating
🧘 Before You Begin
- Find a comfortable position. You can sit on a chair or comfortably on the floor.
- Rub your hands together to warm them up. Warm hands stimulate acupoints more effectively.
- Take 3 deep breaths in and out. Inhale through your nose and exhale slowly through your mouth.
Ready? Let’s get started! 💪
⏱️ Start the 5-Minute Routine!
Spend 1 minute on each acupoint — 5 minutes total. Follow along slowly!
Step 1 — Press HT7 (Shenmen) [0:00~1:00]
📍 Location: The inner wrist crease, in the hollow on the little-finger side of the tendon
👆 Method: Use the opposite thumb to gently press into the hollow above the wrist crease.
⏱️ Time: Press firmly for 3–5 seconds → Rest for 3 seconds → Repeat 5 times (about 1 minute)
✨ Effect: Calms an anxious, restless mind.
Step 2 — Press PC6 (Neiguan) [1:00~2:00]
📍 Location: 3 finger-widths above the inner wrist crease, toward the elbow
👆 Method: Use the opposite thumb to press firmly between the two tendons on the inner wrist.
⏱️ Time: Press firmly for 3–5 seconds → Rest for 3 seconds → Repeat 5 times (about 1 minute)
✨ Effect: Relieves chest tightness and reduces feelings of anxiety.
Step 3 — Press GV20 (Baihui) [2:00~3:00]
📍 Location: The center of the top of the head (the highest point on the line connecting both ears)
👆 Method: Overlap the middle fingers of both hands and lightly press the crown of the head. A warm sensation is a good sign.
⏱️ Time: Press firmly for 3–5 seconds → Rest for 3 seconds → Repeat 5 times (about 1 minute)
✨ Effect: Clears scattered thoughts and settles the mind.
Step 4 — Press CV17 (Danzhong) [3:00~4:00]
📍 Location: The midpoint of the line connecting both nipples (on the sternum)
👆 Method: Use the tip of your middle finger to gently press on the sternum. It works even better when you breathe in deeply as you press.
⏱️ Time: Press firmly for 3–5 seconds → Rest for 3 seconds → Repeat 5 times (about 1 minute)
✨ Effect: Opens up the tight chest and brings relief.
Step 5 — Press EX-HN3 (Yintang) [4:00~5:00]
📍 Location: The midpoint between the two eyebrows on the forehead
👆 Method: Use the tip of your middle finger to gently press the center of the space between your eyebrows. Closing your eyes makes it even better.
⏱️ Time: Press firmly for 3–5 seconds → Rest for 3 seconds → Repeat 5 times (about 1 minute)
✨ Effect: Quiets racing thoughts and brings a sense of calm.
🎉 Great job! Routine complete!
Finish with 3 deep breaths. Do you feel lighter?
📋 Quick-Reference Routine Chart
| Step | Acupoint | Location | Time | Effect |
|---|---|---|---|---|
| 1 | HT7 (Shenmen) | Inner wrist crease, hollow on the little-finger side of the tendon | 0:00~1:00 | Calms an anxious, restless mind. |
| 2 | PC6 (Neiguan) | 3 finger-widths above the inner wrist crease, toward the elbow | 1:00~2:00 | Relieves chest tightness and reduces feelings of anxiety. |
| 3 | GV20 (Baihui) | Center of the top of the head (highest point on the line connecting both ears) | 2:00~3:00 | Clears scattered thoughts and settles the mind. |
| 4 | CV17 (Danzhong) | Midpoint of the line connecting both nipples (on the sternum) | 3:00~4:00 | Opens up the tight chest and brings relief. |
| 5 | EX-HN3 (Yintang) | Midpoint between the two eyebrows on the forehead | 4:00~5:00 | Quiets racing thoughts and brings a sense of calm. |
🍯 Tips
- Starting immediately when anxiety rises is most effective.
- Closing your eyes and combining with slow deep breathing doubles the effect.
- Practicing consistently 2–3 times a day, morning and evening, is a great help for managing anxiety.
- Applying a drop of lavender essential oil to your hands before acupressure adds a psychological calming effect.
❓ Frequently Asked Questions
Q. Does this routine help with panic disorder?
A. It can help with mild anxiety, but panic disorder requires professional treatment. Use acupressure as a supplementary tool and be sure to consult a mental health professional.
Q. How many times a day can I do anxiety acupressure?
A. Up to 4–5 times a day is safe. Do it whenever you feel anxious. In particular, HT7 and PC6 are fine to press frequently throughout the day.
Q. I’m taking anti-anxiety medication — is it safe to do acupressure?
A. Yes, acupressure has no interactions with medication, so it is safe. However, always consult your doctor before making any changes to your medication.
Q. Why does pressing CV17 (Danzhong) make me feel calmer?
A. In Traditional Chinese Medicine, CV17 is known as the “gathering point of Qi.” Stimulating it releases pent-up energy, opens the chest, and calms the mind.
Q. Does it work for test anxiety in children?
A. Yes, it is suitable for children aged 6 and older. Gently pressing HT7 and EX-HN3 can help relieve pre-exam tension.
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