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Acupressure & Breathing Exercises For Anxiety
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Acupressure & Breathing Exercises For Anxiety
Program Notes
Matthew Scott B.Ac, C.CHM
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Contents
Introduction ...................................................................................................................... 4
Points to note before you start................................................................................... 5
Technique 1: Forehead Rub ........................................................................................ 6
Technique 2: Temple Rub ............................................................................................ 6
Technique 3: Head Pressure Point (Gb20) ............................................................. 7
Technique 4: Arm Pressure Point (Pe6) .................................................................. 7
Technique 5: Arm Pressure Point (He7) .................................................................. 8
Technique 6: Lumbar Rub............................................................................................ 9
Technique 7: Leg Pressure Point (St36).................................................................. 9
Technique 8: Leg Pressure Point (Sp6) ................................................................. 10
Technique 9: Foot Pressure Point (Li3) ................................................................. 11
Technique 10: Foot Pressure Point (Ki1) .............................................................. 12
Technique 11: Eagle Breath ...................................................................................... 12
Technique 12: Abdominal Rub ................................................................................. 14
Extra Breathing Exercises .......................................................................................... 15
1. Sleep Inducer............................................................................................................ 15
2. 4-7-8 Breath ............................................................................................................. 16
General Tips For Stopping Anxiety .......................................................................... 17
How To Stop An Anxiety Attack ............................................................................... 18
Other Programs by Matthew Scott .......................................................................... 19
Websites by Matthew Scott ....................................................................................... 19
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All Rights Reserved. No part of this document may be reproduced or
transmitted in any form whatsoever; electronic, or mechanical, including
photocopying, recording, or by any informational storage or retrieval
system without express written, dated and signed permission from the
author.
Disclaimer and Legal Notices
The information presented herein represents the view of the author as of
the date of publication. Because of the rate with which conditions change,
the author reserves the right to alter and update his opinion based on the
new conditions. This guide is for informational purposes only. While every
attempt has been made to verify the information provided in this guide,
the author assumes no responsibility for any errors, inaccuracies,
omissions or any action taken by the reader as a result of reading this
document.
© Copyright Matthew Scott 2006-2010
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Introduction
Congratulations for choosing to take greater control of your health with
this unique combination of traditional Chinese acupressure, breathing and
self-massage techniques for anxiety.
To access the videos that go with these notes you will need the link
provided to you at your time of purchase.
This program is based on methods Chinese people have used to improve
and maintain their health for over 2000 years. The exercises and
techniques are safe, simple, highly beneficial and extremely cost-effective.
If you do them regularly I am confident they will help you to relieve and
prevent anxiety and emotional stress in general.
However, as everyone is unique and there are many factors involved in
anxiety the program will obviously be more beneficial to some people than
others. Please refer to General Tips For Anxiety (page 17) for ways to
enhance the program.
The program will take 20 to 30 minutes to do, as the breathing exercises
can be lengthened or shortened to suit your needs. Follow the order
shown, however once you are familiar with the program you can adjust it
somewhat, e.g. just do the techniques you find most helpful, or just do
the acupressure or breathing techniques. Initially though I recommend
you do the whole program.
Let me know if you have questions or concerns. I am here to help you get
the absolute most out of the program.
Matthew Scott B.Ac, C.CHM Graduate Australian College of Natural Medicine (Brisbane), 1990
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Points to note before you start
1. Each technique in the program is shown in a separate video clip to
minimize download time for people without high-speed Internet. For
the same reason, each clip has been kept as short as possible, but
long enough for you to see how to do the technique, e.g. you'll see
several repetitions of a technique, not all of them. These notes
contain complete step-by-step instructions, including how many
reps or minutes you should do, and lists of benefits and tips for
each exercise and technique. You may wish to print the notes. You
could also have someone read out the instructions as you do each
technique.
Tip: Watch each video clip once or twice to see how it's done, then
refer to the notes for full instructions.
2. None of the information or exercises in these notes or on the
website is intended to replace professional medical advice,
diagnoses or treatment. You should consult your health professional
before starting or changing an exercise program, particularly if
you're in poor health or haven't exercised for some time.
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Technique 1: Forehead Rub
Time: 2+ minutes
Benefits: Relaxes your face and calms your mind. Also relieves and
prevents headaches in the forehead region.
How
Rub your hands together briskly to charge them with energy and warm
them up. Close your eyes and use the tips of your fingers to rub across
your forehead from the middle to the sides and from top to bottom. Focus
on the area you're rubbing.
Tips: Do it anytime you feel anxious or stressed or have a frontal
(forehead) headache. Instead of rubbing just to the sides of your
forehead, continue down over your temples, past your ears, and along
your jaw line to your chin.
Technique 2: Temple Rub
Time: 2+ minutes
Benefits: Calms your mind. Relieves headaches in the temple region.
How
Briskly rub your hands together to warm them and charge them with
energy. Close your eyes and use the tips of your index and middle fingers
to gently press and rub your temples, i.e. the area about 3-4cm (1 inch)
back from the outside corner of your eyes. Focus on the points as you rub
them.
Tips: Add a little Tiger Balm, or similar, to each temple before rubbing to
help relieve headache in this area - be careful not to get it in your eyes!
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Technique 3: Head Pressure Point
(Gb20)
Time: 2 minutes
Benefits: A multi-functional point and a major one in Chinese
acupuncture and acupressure therapy. For all kinds of emotional and
physical problems affecting the head, e.g. stress headaches, particularly
in the temples and sides of head; sore eyes; blocked, stuffy head from
colds and flu.
How
Standing or sitting. Put your hands on your head and use your thumbs to
locate the depressions at the base of your skull, about 6cm (2 inches) out
from the midline of your spine. The points are just to the outside of the
large muscles running down the side of the back of your neck. Press your
thumbs in and slightly upward in the direction of your eyes. Press till you
feel no more than a comfortable pain, then hold the pressure while you
knead the points in very small circular movements for 1-2 minutes.
Tips: Close your eyes and focus on the points as you press them. If the
points are very tender ease off the pressure a bit.
Technique 4: Arm Pressure Point (Pe6)
Time: 2 minutes
Benefits: A multi-functional point and a major one in Chinese
acupuncture and acupressure therapy. Calms your mind; strengthens your
heart; boosts circulation and relieves nausea, vomiting, motion sickness
and insomnia.
How
This point is located on the inside aspect of both forearms, two thumb
widths (your thumbs) up from the skin crease that runs across the base of
your wrist. The point lies between the two main tendons that run up your
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forearm. Measure the two thumb widths up from the wrist crease, then
clench a fist to make the tendons appear, and mark the spot with a pen or
your thumbnail. Relax your hand to press the point. Use the tip of your
thumb, or thumbnail, to press the point till you feel a comfortable pain.
Hold the pressure as you knead the point in a very small circular motion
for 1 minute. Gently release and repeat the steps on your other arm.
Tips: Press this point anytime you feel nauseous, or have an upset
stomach, or need to relax.
Technique 5: Arm Pressure Point (He7)
Time: 2 minutes
Benefits: A major point in Chinese acupuncture and acupressure therapy.
Calms your mind and spirit; regulates your heartbeat.
How
The point is on the skin crease that runs across the base of both wrists,
just inside the wrist bone at the little finger end of the crease. Put the tip
of your right thumb on the wrist bone of your left hand, then roll it inward
till your thumbnail touches the skin crease. Use your thumbnail to press
the point till you feel no more than a comfortable pain. Hold the pressure
while you knead the point in very small circular movements for 1 minute.
Focus on the point as you rub it. Gently release the pressure and repeat
the steps on the other wrist.
Tips: Press this point (both wrists) anytime you feel anxious or nervous,
or you feel your heart beating irregularly or too fast.
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Technique 6: Lumbar Rub
Time: 2+ minutes
Benefits: A classic traditional Chinese self-massage technique with
multiple functions. In Traditional Chinese Medicine (TCM) kidney
imbalance is a common underlying cause of anxiety and fear. This
technique invigorates and strengthens your kidneys, warms and
strengthens your lower back, boosts local blood circulation and relieves
and prevents lower back pain.
How
Take off or raise your shirt. Clench your fists and use your knuckles to rub
up and down either side of your spine and over the spine itself. Rub fairly
firmly and reach as far up your back as you can. Continue for 1-2
minutes, the longer the better. You can also use your fists to gently tap
the whole area. Cover your back as soon as you've finished.
Tips: A few drops of massage oil or liniment on your skin makes rubbing
easier and helps relieve and prevent lower back pain and stiffness. Rub
your sacrum and hips too if you have pain in these areas. The Lumbar Rub
is an excellent technique on its own, especially if you're prone to lower
back pain and stiffness, and in winter to help warm up your body.
Technique 7: Leg Pressure Point (St36)
Time: 2 minutes
Benefits: A multi-functional point and a major one in Chinese
acupuncture and acupressure therapy. In TCM, weakness of qi (vital
energy) and blood often causes anxiety. This point boosts qi and blood
production and strengthens the digestive organs, which are related to qi
and blood production.
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How
Sit down. Locate the depression just below and to the side of your right
kneecap. Put your right index finger on the depression, then use your left
hand to measure 4 finger widths (the width of your hand across the
second knuckles) down your leg from the depression.
The point is in the muscle just to the outside of your shinbone. As you rub
the point the tip of your thumb will touch against your shinbone. Use your
right thumb to press the point till you feel no more than a comfortable
pain. Hold the pressure while you rub the point in a very small circular
motion for 1 minute. Repeat this on the other leg. Or, locate both points
first and mark them with your thumbnail or a pen, then rub both at the
same time, as shown in the video clip.
Tips: Press and rub this point anytime you feel tired or weak, or have
digestive problems such as bloating, indigestion or poor appetite.
Technique 8: Leg Pressure Point (Sp6)
Time: 2 minutes
Benefits: A multi-functional point and a major one in Chinese
acupuncture and acupressure therapy. Benefits your spleen, liver and
kidneys - all of which are often involved in cases of anxiety.
How
The point is on the inside of both lower legs, just above the ankle. Put
your left thumb on the tip of your inside left ankle bone. Use your right
hand to measure 4 finger widths, i.e. the width across your middle
knuckles, up from the ankle bone. The point is in the muscle very close to
your shin bone. As you press into the muscle with your left thumb, your
thumb tip will touch the edge of your shin bone- that's how close to the
bone the point is. Press the point until you feel no more than a
comfortable pain. Hold the pressure while you knead the point in very
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small circular movements for 1 minute. Focus on the point as you rub it.
Gently release the pressure and repeat on the other leg.
Tips: Mark the location of each point with your thumbnail then lean
forward and press both points at the same time. Or, rest one ankle on the
other knee so you don't have to bend forward at all, then press one point
at a time.
Technique 9: Foot Pressure Point (Li3)
Time: 2 minutes
Benefits: A multi-functional point and a major one in Chinese
acupuncture and acupressure therapy. Relieves and prevents liver related
problems. In TCM, liver balance is one underlying cause of anxiety. This
point is very good at calming you when you are frustrated, angry and
generally feeling stressed. Also good for stress headaches, menstrual pain
and hangover.
How
The point is on both feet between your first and second toes, two finger
widths (the width of your index and middle finger together) up from the
edge of the webbing. Place one index finger between the toes and use
your other index and middle finger to measure the distance. Use your
thumb or an index finger to press the point. Press till you feel no more
than a comfortable pain, then hold the pressure while you knead the point
in very small circular movements for 1-2 minutes. Gently release and
repeat on the other foot. Or, as is shown in the video, you can locate then
press both points at once.
Tips: Close your eyes and focus on the points as you press them. If the
points are very tender ease off the pressure a bit.
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Technique 10: Foot Pressure Point (Ki1)
Time: 2 minutes
Benefits: A major point in Chinese acupuncture and acupressure therapy.
Calms you by drawing excess energy down from your head. Relieves
insomnia and certain types of headache.
How
The point is on the soles of both feet. Sit with your left ankle resting on
your right knee. Put your left index finger on the front edge of your sole,
between your second and third toes. Put your right index finger on the
rear edge of your heel. The point lies 1/3 the distance down an imaginary
line between these two points. Use your right thumb to press the point
until you feel no more than a comfortable pain. Hold the pressure while
you knead the point in very small circular movements for 1 minute. Focus
on the point as you rub it. Gently release the pressure and repeat on the
other foot.
Tips: Press the point with your thumb either bent or straight. Or bend
your index finger so the tip touches your palm and use your first knuckle
to press and knead the point.
Technique 11: Eagle Breath
Time: 5-15 minutes
Benefits: Circulates vital energy (called qi) and blood; deepens and
regulates your breathing; calms and relaxes you.
How
Breathing instructions - all breathing is through your nose, slowly,
smoothly and silently. On inhalation, gently expand your abdomen to
ensure a complete and proper breath – imagine your abdomen as a small
balloon filling up with air. On exhalation let your abdomen move back
inwards to its normal position. Remember, your breathing should be slow,
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smooth and silent - don't force it. With practice you'll breathe this way
without conscious effort.
1. Stand with your back straight and your feet parallel and about waist
width apart. Slightly bend your legs and sink your weight into them.
Drop your chin a little so that the back of your neck stretches
slightly. Partially close your eyes and focus on a point on the
ground about 2 metres (6 feet) in front of you. Cup your hands in
front of your abdomen.
2. Inhale (see above breathing instructions) as you raise your body up
a little and lift your arms to the sides. Flap your hands just like bird
wings as you begin exhaling while sinking your body back down and
bringing your hands down to meet in front of you. Pause briefly
then inhale and raise your body again as you this time lift your
hands up in front of your body till they're above your head. Pause
briefly as the top, then exhale as your bring your arms back down
past the sides of your body and once again cup your hands in front
of your abdomen. That's one cycle. Repeat for at least 5 minutes
initially and build up to 10-15 minutes - the longer the better.
Summary: Inhale slowly, smoothly and silently as you raise and expand
your body. Exhale slowly, smoothly and silently as you lower and contract
your body.
Tips: If you lose your breath at any stage, briefly stop, take some slow,
deep breaths and continue. Imagining you're doing the exercise under
water gives you an idea of the slow, smooth, fluid movements required.
Be patient - with daily practice you will see (and feel) why this is an
essential exercise.
Try to focus internally on what you're doing and not on external
distractions - ear plugs and/or suitable background music may help. Don't
be concerned with the time - just do it until you feel it's time to stop.
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Technique 12: Abdominal Rub
Time: 2+ minutes
Benefits: A classic traditional Chinese self-massage technique with
multiple benefits. Your abdomen houses an important energy centre. In
TCM, weakness of vital energy (qi) can cause anxiety. The Abdominal Rub
stimulates the energy centre in your abdomen. Do it anytime you feel
tired, uncentred, stressed or nervous. Also stimulates your bowels and
enhances digestion.
How
Remove or raise your shirt and pull your pants down a little to expose the
whole abdominal area. Briskly rub your hands together to charge them
with energy and warm them up - never rub with cold hands! Immediately
place your hands palms down, one on top of the other, just below your
navel.
Press inwards a little as you rub in small then larger circles around your
abdomen in the direction of your colon, i.e. clockwise as you look down.
Rub for at least 1-2 minutes, then cover your abdomen as soon as you've
finished.
Tips: Close your eyes and focus on the heat (energy) penetrating deeply
into your abdomen. Do it after meals to help digestion.
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Extra Breathing Exercises
These last two exercises can be added to the program or done on their
own at any time. The Sleep Inducer is from the Chinese Long Life Evening
Exercise Program. It is a highly relaxing exercise and it helps you get to
sleep. Anxious people often have trouble sleeping or switching off at night.
The 4-7-8 Breath is perfect for when you are sitting down somewhere,
e.g. in a car or on a bus or at a desk. It can be done silently and without
anyone knowing what you are doing.
1. Sleep Inducer
Time: As long as it takes for you to fall asleep
Benefits: Trains your mind to focus on one thing (your breathing),
instead of racing from one thought to the next. Slow, deep breathing
calms your mind, relaxes your body and ensures a good night's sleep.
How
Lie flat on your back, arms by your sides, eyes closed. Breathe slowly,
smoothly and deeply though your nose. As you inhale gently push out
your abdomen - this ensures a complete and proper breath. As you
exhale, let your abdomen fall back down. This should be a soft, natural
action, not forced.
All you have to do is count either your inhalations or exhalations in sets of
10. When you reach ten, start over at one. If your mind wanders (very
likely to happen) and you lose count, you must start over at one. The
combination of focusing your mind and penalizing it when it strays, plus
slow, deep breathing, is a powerful sleep inducer.
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2. 4-7-8 Breath
Time: Several minutes or more.
Benefits: Calms your mind; regulates your breathing and heart rate;
balances your emotions.
How
Best done sitting but can be done standing or lying down.
1. Sit with your back straight and your hands resting comfortably in
your lap or on your thighs. Look ahead - try not to fix your gaze on
anything in particular. Slightly closing your eyes helps. Try to focus
internally on your breathing. All inhalations are done through your
nose, all exhalations through your mouth. Throughout the exercises
keep the tip of your tongue in contact with the top of your mouth,
just behind your top teeth.
2. Commence inhaling slowly, smoothly and deeply to a mental count
of 4 seconds. Fill your lower lungs first (by pushing out your
abdomen), then your middle and upper lungs. Hold your breath for
a mental count of 7 seconds. Slowly and smoothly exhale for a
mental count of 8 seconds. As you exhale “let go” of all your
anxiety, tension and stress. If you feel anxiety in any particular
body area, imagine it leaving your body as you exhale.
That's one round. Pause briefly without inhaling then start another round.
This natural pause at the end of each is very therapeutic and relaxing. Do
10-12 rounds to begin. Build up to 25-30 rounds several times a day and
whenever you feel anxious or nervous, etc.
Summary: Inhale for 4 seconds, hold for 7 seconds, exhale for 8
seconds. Pause briefly without inhaling, then repeat.
Tips: Can be done anywhere - on a bus, standing in a line, at work or
before a test. If you lose your breath, stop, breathe freely then try again.
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With practice your pauses between rounds will naturally get longer.
Soothing music or ear plugs can help reduce external distractions.
General Tips For Stopping Anxiety
Get a full medical check to rule out serious, underlying
problems.
Avoid coffee, tobacco and stimulants in general.
Avoid alcohol or drink it in moderation.
Understand that anti-anxiety medication may be addictive and
may only treat your symptoms, not the underlying cause of your
anxiety.
Don’t overtax or over-stress yourself at work or home.
Get enough sleep every night.
Be around supportive, positive people.
Do an enjoyable cardio exercise for 30-40 minutes, 3-4 times a
week.
Males, particularly over about mid-30s, should avoid excessive
ejaculation which weakens you, especially when you are
unhealthy. Wait till you have a strong, natural urge to ejaculate.
Try Chinese Herbal Medicine (CHM). CHM can strengthen and
balance the organs related to anxiety such as the heart, liver,
kidneys and spleen.
Get individualized dietary advice. Dietary therapy is a major
branch of Traditional Chinese Medicine so a CHM practitioner will
also be able to offer dietary advice specific to your anxiety, body
type and overall general health.
Google “Emotional Freedom Techniques” or “EFT”, a modern
version of traditional Chinese acupressure for all kinds of
emotional (and physical) problems. EFT is a self-help technique
that is easy to learn.
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How To Stop An Anxiety Attack
If you feel an anxiety or panic attack coming on:
Immediately start doing some slow, deep breaths to calm your
heart and regulate your breathing. The 4-7-8 Breath (page 17)
is suitable as it can be done virtually anywhere sitting, standing
or lying down. Keep doing it until you feel the attack has passed.
Then do acupressure on the arm points Pe 6 (page 8) and He7
(page 9).
EFT can also stop anxiety and panic attacks (see General Tips
For Anxiety (page 18)).
Note that prevention is the key. Do this program regularly and
follow the General Tips, whether you feel anxious or not.
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Other Programs by Matthew Scott
Chinese Long Life Exercise Program - for better overall health
Chinese Long Life Evening Exercise Program - for better sleep
Stop Headache Program
Stiff Neck Program
Common Cold Program
Websites by Matthew Scott
Chinese Health Exercises
www.chinese-holistic-health-exercises.com
Chinese Herbal Remedies
www.chinese-herbal-remedies.com
