Acupressure for relieving abdominal bloating

Acupressure for Relieving Abdominal Bloating

In Traditional Chinese Medicine (TCM), the sensation of abdominal fullness is known as “Pi Man” (痞满). It typically manifests as discomfort or a feeling of tightness in the epigastric region (upper abdomen), without palpable lumps. Upon pressing, the abdomen feels soft and there are no specific tender points.

Causes and Pathogenesis
Abdominal fullness often arises from:

- External pathogenic factors,

- Improper diet

- Emotional disturbances such as anger or long-term emotional repression.

These factors disrupt the normal movement of Qi in the Middle Jiao (middle burner – primarily the spleen and stomach), leading to stagnation. The upward and downward flow of Qi in the spleen and stomach becomes imbalanced, resulting in symptoms of bloating and fullness.

Treatment Principles
The main therapeutic approach in TCM is to:

- Regulate Qi flow,

- Relieve fullness and distension, and

- Restore the upward and downward movement of spleen and stomach Qi.

Acupressure Points for Relieving Abdominal Bloating
1. Zhongwan (CV12, 中脘)

Location: On the midline of the upper abdomen, halfway between the xiphoid process and the navel.

Technique: Use the thumb or middle finger to gently massage in circular motions for about 3–5 minutes. Recommended in both morning and evening.

2. Tianshu (ST25, 天枢)

Location: On the abdomen, level with the navel, and 2 cun (approximately 3 finger-widths) lateral to the midline on both sides.

Technique: Use the thumb or middle finger to gently massage both points in circular motions for 3–5 minutes. Repeat morning and evening.

3. Zusanli (ST36, 足三里)

Location: On the anterior aspect of the lower leg, 3 cun below the bottom edge of the kneecap, and 1 finger-breadth lateral to the tibia.

Technique: Use the thumb to massage the point slowly and gently for 3–5 minutes on each leg until a sensation of mild soreness or heaviness is felt. Recommended twice daily.

4. Neiguan (PC6, 内关)

Location: On the inner forearm, 2 cun (about 3 finger-widths) above the transverse crease of the wrist.

Technique: Use the thumb to apply circular pressure slowly for 3–5 minutes on each arm, until a mild soreness is felt. Perform in the morning and evening.

Prevention and Self-Care Tips
1. Regulate eating habits – Eat at regular times and in appropriate amounts.

2. Avoid foods that are overly spicy, fermented, or hard to digest.

3. Limit consumption of alcohol, tea, coffee, and carbonated beverages.

4. Manage emotions – Try to stay relaxed and avoid excessive stress or anxiety.

5. Exercise regularly – Gentle physical activity can help regulate digestion and Qi movement.

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Written by:
贾靖雯 中医师
TCM. Dr. Pimpitch Muchalintamolee (Jia Jing Wen)