Introduction
Abdominal bloating—whether it occurs after eating or persists throughout the day—is a common concern for modern people. While irregular eating habits, stress, and reduced digestive function are the main causes, before relying on over-the-counter remedies or medications, you can improve the condition through self-acupressure on 5 verified acupoints mentioned in traditional medicine texts. Today, we’ll introduce the acupoints and correct pressing techniques that are effective for relieving abdominal bloating.
5 Acupoints Effective for Abdominal Bloating
1. Zu San Li — ST36
Location: 3 cun below the knee (approximately 10 cm), one thumb-width to the lateral side of the anterior tibia. When the knee is bent, it’s located approximately four finger-widths below the lateral edge of the kneecap.
Benefits: Promotes digestive function, normalizes gastric acid secretion, strengthens intestinal peristalsis, and enhances immune function to improve both abdominal bloating and indigestion simultaneously.
Pressing technique: Use your thumb to apply gentle pressure until you feel slight soreness and fullness, maintaining pressure for 3-5 minutes. It’s even more effective to practice twice daily (morning and evening).
2. Zhong Wan — CV12
Location: 4 cun above the navel (approximately 12-14 cm), located on the midline between the epigastrium and navel. You can find it by slowly moving your fingers upward from the navel.
Benefits: Strengthens stomach function, inhibits excess gastric acid secretion, promotes gas expulsion, and immediately relieves heaviness and heartburn caused by abdominal bloating.
Pressing technique: Use three fingers (index, middle, and ring finger) held together to apply gentle vertical pressure or perform clockwise circular massage. It’s best to practice 30 minutes to 1 hour after meals for 3-5 minutes.
3. Tian Shu — ST25
Location: 2 cun to the lateral side of the navel (approximately 6 cm) on both sides. It’s located approximately four finger-widths to the side of the navel.
Benefits: Normalizes large intestine function, promotes intestinal gas expulsion, improves constipation and diarrhea, and directly relieves abdominal discomfort caused by bloating.
Pressing technique: Use both thumbs simultaneously to apply pressure inward toward the abdomen, or perform circular massage with three fingers. Gradually apply pressure until you feel resistance, maintaining it for 3-5 minutes.
4. Yin Ling Quan — SP9
Location: Below the inner knee, in the depression at the medial tibia. When the knee is bent, it’s in the hollow area slightly above the lower medial edge of the tibia.
Benefits: Strengthens spleen function to improve water metabolism, removes fluid contributing to abdominal bloating, improves digestive efficiency, and simultaneously relieves both swelling and abdominal bloating.
Pressing technique: Use your thumb to apply slow pressure toward the inside. Since there may be some discomfort, gently press for 3-5 minutes. It’s even more effective when combined with circular massage.
5. Pi Shu — BL20
Location: Below the spinous process of the 11th thoracic vertebra (on the back), 1.5 cun (approximately 4-5 cm) to either side of the spine. It’s located approximately at the lower-middle area of the back when divided by height.
Benefits: Directly stimulates the spleen meridian to fundamentally strengthen digestive function. It’s a key acupoint for long-term prevention and improvement of abdominal bloating.
Pressing technique: Since this location is difficult to reach with your fingers, place a tennis ball against your back and lean against a wall, or use a massage tool while lying down to stimulate the area for 3-5 minutes.
5-Minute Self-Routine
Morning (within 30 minutes of waking): Zu San Li 3 minutes + Zhong Wan 2 minutes
Lunch (1 hour after eating): Zhong Wan 3 minutes + Tian Shu 2 minutes
Evening (30 minutes before bed): Tian Shu 2 minutes + Yin Ling Quan 2 minutes + Pi Shu 1 minute (using a tool)
If you follow this routine for 2-3 weeks, abdominal bloating will noticeably improve, and you’ll feel your digestive function normalize over time. While you may experience slight discomfort initially, this is a sign of improved blood circulation, so there’s no need to worry.
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