As someone who has faced the nerve-wracking challenge of public speaking countless times, I know the toll anxiety can take. That tightness in your chest, the racing thoughts, and the feeling of being overwhelmed—it can all make standing in front of an audience feel like an impossible task. But over the years, I’ve discovered that one of the most effective ways to calm the nerves before a presentation or speech is through acupressure. It’s a simple, accessible practice that anyone can incorporate, even minutes before going on stage.
In this guide, I’ll share with you some powerful acupressure techniques that have worked wonders for me and countless others. If you’ve ever found yourself struggling to control anxiety before public speaking, these methods could be the game-changer you need.
What is Acupressure?
Acupressure is a form of traditional Chinese medicine that involves applying pressure to specific points on the body. These points, known as acupoints, are believed to stimulate energy flow, also known as Qi, throughout the body. When pressure is applied, it can help release tension, reduce stress, and promote a sense of calm—ideal for those pre-speech jitters.
I’ll walk you through several acupressure points that I personally use to reduce anxiety before stepping in front of an audience.
1. The “Shen Men” Point (Heart 7)
Location: On the wrist, in the groove just at the base of the thumb on the side of the palm.
This point is often referred to as the “Spirit Gate” because of its calming effects on both the body and mind. When I feel overwhelmed or out of control before a speaking engagement, I apply gentle pressure to Shen Men. It’s one of the best acupressure points for easing emotional distress, calming racing thoughts, and reducing the physical symptoms of anxiety like a racing heart.
How to Use:
- Sit comfortably and locate the point on your wrist.
- Use your thumb and forefinger to apply gentle pressure to the point for 1–2 minutes.
- Breathe deeply as you apply pressure, imagining the anxiety melting away.
Benefits:
- Reduces anxiety and emotional stress
- Calms the mind and promotes relaxation
- Helps with focus and clarity before speaking
2. The “Third Eye” Point (GV24.5)
Location: Between your eyebrows, just above the bridge of your nose.
This acupoint is famous for its ability to calm the mind and ease tension in the head and neck. Whenever I feel a headache coming on or find myself thinking too much about my performance, I press on this spot to restore balance. It’s especially helpful for managing pre-speech anxiety that’s rooted in overthinking.
How to Use:
- Find the point by gently tracing your finger across the space between your eyebrows.
- Apply gentle pressure with your index or middle finger and hold for 1–2 minutes.
- Focus on breathing deeply, letting go of any negative thoughts or worries.
Benefits:
- Clears the mind and reduces mental chatter
- Eases tension in the forehead and eyes
- Promotes a state of calm and awareness
3. The “Pericardium 6” (PC6)
Location: About two to three finger widths above the wrist, in between the two tendons.
This is one of my go-to points when I feel anxiety manifesting as nausea or a fluttering stomach. Pericardium 6 (or Nei Guan) is well-known for its ability to soothe the digestive system and calm the nervous system, making it perfect for that uneasy feeling before stepping in front of an audience.
How to Use:
- Use your thumb and forefinger to find the space between the two tendons above your wrist.
- Apply steady, gentle pressure for 1–2 minutes, while taking deep, slow breaths.
Benefits:
- Relieves physical symptoms of anxiety, such as nausea and tension
- Calms the stomach and eases nervousness
- Helps improve emotional balance and clarity
4. The “Liver 3” Point
Location: On the top of the foot, in the webbing between your first and second toes.
This acupressure point is great for balancing energy and reducing stress. I often use it when I feel like my nerves are taking over my body, especially when I’m about to face a large audience. Liver 3 helps clear stagnant energy, which can contribute to feelings of stress and frustration.
How to Use:
- Sit comfortably and locate the point by gently placing your fingers between your big toe and the second toe.
- Apply pressure and massage gently for 1–2 minutes on each foot.
- Try to relax your mind while focusing on your breathing.
Benefits:
- Reduces stress and frustration
- Improves energy flow throughout the body
- Helps reduce the physical symptoms of anxiety
5. The “Knee Point” (ST36)
Location: Four finger widths below the kneecap, along the outer edge of the shinbone.
I often use this acupressure point when I feel like my anxiety is affecting my body posture or causing shaky legs. ST36 helps with overall energy circulation, improves blood flow, and can reduce feelings of fatigue or tension that often accompany public speaking nerves.
How to Use:
- Sit in a chair or stand in a comfortable position.
- Place your thumb about four finger widths below your knee on the outer side of your leg.
- Apply steady pressure for 1–2 minutes while you relax and breathe deeply.
Benefits:
- Increases energy and stamina
- Reduces leg tension and fatigue
- Boosts overall confidence and mental clarity
6. The “Ear Shen Men” Point
Location: The small area inside the ear, located towards the top of the ear, in the region known as the “Shen Men” area.
This is a powerful point for calming anxiety quickly. Pressing on the ear can stimulate the vagus nerve, which helps trigger the body’s natural relaxation response. Whenever I feel my anxiety levels spiking, I take a moment to press on this ear point for quick relief.
How to Use:
- Gently press on the area inside the ear with your finger.
- Hold for 30 seconds to 1 minute while breathing deeply.
- You can massage the area in small circles to enhance the effect.
Benefits:
- Provides immediate relaxation
- Stimulates the parasympathetic nervous system
- Calms acute anxiety and stress
Final Thoughts on Acupressure for Anxiety Relief
As someone who has used acupressure techniques for years to manage public speaking anxiety, I can confidently say that these methods are a game-changer. They don’t require much time or effort, and you can practice them anywhere—whether you’re backstage before a presentation or even while sitting in the waiting room.
Acupressure allows you to take control of your anxiety, calm your mind, and ease your body, creating a sense of empowerment before stepping in front of an audience. The benefits are immense, from feeling more focused and grounded to reducing the physical symptoms of anxiety.
If you’re looking to combat anxiety before your next big presentation, I highly recommend incorporating these acupressure techniques into your routine. Try them before your next speaking event, and see for yourself how they can help you feel calm, centered, and ready to shine.
Key Takeaways:
- Acupressure can be a quick and effective way to reduce anxiety before public speaking.
- Key points like Shen Men, Third Eye, and Pericardium 6 can help calm the mind and body.
- Regular practice of acupressure can help manage stress long-term and improve your overall public speaking experience.
Remember, anxiety is a normal part of public speaking, but with these acupressure techniques, you can turn that anxiety into confidence!
