Acupressure is a traditional, non-invasive method for stimulating the body’s natural systems, a technique that has been used for centuries to promote health and relieve discomfort. This practice involves applying physical pressure to specific points on the body, known as acupoints, which lie along energy pathways called meridians. Focusing on certain points can help stimulate digestive motility, offering a gentle way to promote regular bowel movements and relieve stagnation.
Locating the Core Acupressure Point
The most direct and frequently cited acupoint for stimulating intestinal activity is Stomach 25 (ST25), traditionally known as Tianshu or “Celestial Pivot.” This point is recognized for its ability to regulate and balance the entire digestive tract, making it effective for constipation relief. It is located on the abdomen, on both sides of the navel.
To find this point, measure two finger-widths horizontally outward from the center of your belly button. Stimulating this paired point can directly influence the function of the large intestine, as this area is believed to be a major concentration point for the intestinal meridian. This location is often used to address a variety of intestinal disorders, including both constipation and diarrhea.
Applying Pressure The Right Way
Effective relief relies not just on locating the point but on the proper application of pressure. Once you have located the core abdominal points, use the tips of your index and middle fingers, or your thumb, to apply sustained pressure to both sides simultaneously. The intensity should be firm enough that you feel a deep sensation or gentle ache, but it should never be painful or cause bruising.
The motion should be a slow, steady circular massage, typically applied in a clockwise direction on the right side of the abdomen and then repeated on the left. This movement aligns with the natural flow of the large intestine, helping to encourage movement of material through the colon. Maintain this continuous pressure and circular motion for approximately one to three minutes on each side.
Focus on deep, slow abdominal breathing throughout the entire process. Deep breathing helps to relax the body, which shifts the autonomic nervous system toward a parasympathetic state, often called “rest and digest.” This relaxation can enhance the effectiveness of the acupressure by promoting muscle relaxation in the digestive tract. Performing this technique regularly, perhaps twice a day, can help regulate bowel function over time.
Supplementary Points for Digestive Support
Combining the core abdominal point with other supplementary points can offer broader digestive relief. Large Intestine 4 (LI4), or Hegu, is found on the hand in the webbed, fleshy area between the thumb and the index finger. Applying firm pressure here helps to relieve tension and stimulate the intestines, though pregnant individuals should avoid this point as it can be stimulating.
Another beneficial point is Stomach 36 (ST36), or Zusanli, located on the lower leg. To locate it, place four finger-widths below the bottom of your kneecap, just outside the prominent shinbone. This point is a powerful regulator of general digestive health, strengthening the stomach and intestines to improve overall motility. Stimulating ST36 can be used to address symptoms like gas, bloating, and indigestion alongside constipation.
A point on the inner ankle, Spleen 6 (SP6), or Sanyinjiao, is also employed to improve fluid balance and regulate the digestive system. This point is located four finger-widths above the inner ankle bone, along the back edge of the shinbone. Applying sustained pressure to these supportive points in addition to the core abdominal point creates a comprehensive approach to encouraging healthy and regular bowel movements.
The Science Behind Acupressure for Bowel Movements
The mechanism by which acupressure influences the digestive system involves both traditional concepts and modern physiological responses. From a physiological perspective, the application of pressure is thought to help modulate the autonomic nervous system. Stimulation of specific acupoints may encourage a shift from the sympathetic nervous system, associated with stress, to the parasympathetic nervous system, which controls rest and digestion functions.
This shift promotes peristalsis, which is the wave-like muscular contractions that move food and waste through the digestive tract. Research suggests that targeting these points can increase intestinal motility, helping to break up and move stagnant material. Acupressure is also theorized to influence the vagus nerve, a major component of the gut-brain axis, which sends signals between the brain and the digestive system to regulate function.
In traditional Chinese medicine, the practice is understood in terms of balancing the flow of Qi (vital energy) through the body’s meridians. Constipation is often viewed as a blockage or stagnation of this energy in the intestinal channel. Applying pressure to the specific points is believed to clear these blockages, restoring the harmonious flow of energy and promoting proper eliminative function.