How to Use Your Acupressure Mat
Acupressure mats might seem intimidating, but they're actually very easy to use. We break down the history and science behind them to help you properly integrate them into your wellness routine.
Key Takeaways
- Acupressure is an ancient healing practice based on the idea that massaging specific points on the body can provide benefits.
- Research suggests that acupressure may provide stress relief, improve circulation, help with pain, and more.
- Acupressure mats contain thousands of tiny spikes, which are designed to target many acupoints on your body simultaneously.
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All About Acupressure Mats
Carriejune, founder of Minibeast, says:
"Acupressure mats have plenty of potential health benefits. I recommend using them for 15-20 minutes per session, with bare skin if possible."
Acupressure mats might not look so appealing on first glance. A yoga mat covered in loads of spikes? And you're expected to lie down on it?
Stay with us. Acupressure mats aren't some random tool. They're based on thousands of years of traditional healing practices and backed by modern research.
In Traditional Chinese Medicine, healers devised a concept called acupressure. It's believed to predate even acupuncture, which is closely linked.
Practitioners believe that energy, or Qi, flows through the body through channels, or meridians. When meridians are blocked, problems occur. Acupressure was devised to clear these blockages, allowing Qi to continue flowing.
How Acupressure Mats Work
You could think of acupressure as being like acupuncture, but without all the needles. Alternatively, you could think of it as a type of massage.
Acupressure remains a popular technique in alternative and complementary medicine. It's believed to encourage the release of endorphines, which are natural feel-good chemicals produced by our bodies.
Modern research has confirmed that acupressure can provide plenty of potential benefits. Many people use it to promote relaxation, support sleep, relieve congestion, and even aid digestion.
Of course, we only have so many fingers, and can therefore only massage a limited number of points on our body. Acupressure mats are designed to target and stimulate hundreds or even thousands of these acupoints.
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Acupressure Mat Benefits
Promote Relaxation
As we mentioned, many people believe that acupressure mats encourage our bodies to release endorphins. These are commonly called "feel-good" chemicals. You can see why their production would lead to sensations of relaxation.
One 2024 study found that regular use of acupressure mats resulted in participants saying they felt less stressed. That said, participants who practiced relaxation without a mat also reported improvements in stress, too.
In other words, the simple act of making time to mindfully use an acupressure mat might be what promotes relaxation. A small 2025 study by Healthline staff seemed to confirm that. Participants said they appreciated how using the mat forced them to take time to lie still, relax, and ground themselves.
Pain Relief
Another common reason people use acupressure mats is to relieve pain.
One review of acupressure in general found that it may help with many different types of pain, from headaches to lower back pain and beyond.
But what about acupressure mats specifically? One 2021 study looked at whether acupressure mats could enhance rehabilitation for chronic low-back pain. Researchers concluded that acupressure mats provided "an additional benefit for patients in relieving pain and improving function and quality of life."
Blood Circulation
When people use acupressure mats, they often report a sensation of heat. That warm, tingling feeling is caused by increased blood flow.
One study found that acupressure mats enhanced circulation in participants' backs. Another study from 2023 found that acupressure applied to tendons or an acupoint enhanced blood circulation.
Mental Health
As we've mentioned, anecdotal experience and some studies suggest that acupressure can support mental health.
That may be due to the potential physical benefits provided by the mats. It might also be due to the fact that using an acupressure mat requires you to take time to focus on yourself and relax. Or it might be some combination of both.
One 2024 review concluded that acupressure helped reduce stress among participants, compared to those in control groups.
How to Use an Acupressure Mat
Using an acupressure mat might seem simple. But there are a few things to keep in mind.
The main thing is to go slow. That's especially true if it's your first time using a mat.
Direct skin contact is the goal. If the sensation is too intense, place a light t-shirt between your bare skin and the spikes. Another way to lessen the sensation is by placing the mat over a soft surface, like your bed, instead of the hard floor.
How you use the mat depends on your goal. For example, you can stand on it to target acupoints in your feet. Some people lie on their stomachs to try to target their digestive system.
The most common way to use a mat is by lying down on your back. Do this gently, taking care to evenly distribute your weight across the plastic spikes.
At first, the sensation will likely feel uncomfortable. Make sure to take deep breaths and focus. In a few minutes, that discomfort should shift as your body adapts and responds to the mat's spikes.
You don't have to spend too long on the mat. In fact, shorter sessions are better, as they help avoid potential skin irritation. Carriejune recommends using your acupressure mat for 15-20 minutes at a time.
Some people use their mats every day, while others prefer taking rest days in between uses.
When you're done, step or roll off the mat slowly, gently, and gradually.
Where to Buy an Acupressure Mat
For a high-quality acupressure mat, look no further than Minibeast's Acupressure Mat. Each one is handmade of hypoallergenic, natural linens. And it comes with a removable cushion made from natural materials.
Each acupressure mat has over 4,000 acupressure points. Each spike is ergonomically engineered out of toxic-free plastic.
Conclusion
Acupressure is a healing concept based on thousands of years of traditional practices. Modern research has confirmed several potential benefits. People use acupressure mats for relaxation, circulation, pain relief, and more. Feel free to pair yours with a workout-ready waist trainer to achieve your fitness goals!
Frequently Asked Questions
How Long Should I Lie On an Acupressure Mat?
If you're a beginner with acupressure mats, aim for 5-10 minutes. Ideally, you should try to lie on your mat for 15-20 minutes per session.
Do Acupressure Mats Work?
Acupressure mats are based on thousands of years of traditional healing practices. Modern research suggests acupressure can support relaxation, release tension, promote circulation, relieve pain, and more.
What Is the Best Time of Day to Use an Accupressure Mat?
A common time to use acupressure mats is the evening. Many people use it to relax before bed. But you should use your mat when you feel like you need to.
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