Acupressure for bloating

Bloating — the uncomfortable sensation of distension across the upper or lower abdomen — reflects either gas accumulation, sluggish digestive movement or fluid retention. In classical Chinese medicine the dominant pattern is Spleen Qi deficiency with retained Damp, or Liver Qi stagnation invading the Spleen-Stomach. Both patterns respond to a short acupressure routine that moves stagnant Qi, supports digestion and helps the abdomen empty. For chronic bloating, IBS-associated bloating or any new persistent bloating, see the irritable bowel syndrome and digestive disorders condition pages.

The four core points

CV 12 (Zhongwan) — “Middle Cavity”

Location. On the midline of the abdomen, halfway between the bottom of the breastbone and the navel.

Technique. Use the soft pads of the fingers or the heel of the palm. Press gently — the abdomen is sensitive — for 1–2 minutes. Add small clockwise circles.

Why. The Front-Mu point of the Stomach, directly over the gastric area. The principal point for epigastric fullness, postprandial bloating and the “heavy after meals” pattern. Wait at least 30 minutes after eating before pressing.

ST 25 (Tianshu) — “Heaven’s Pivot”

Location. Two finger-widths to either side of the navel.

Technique. Press both sides simultaneously with the fingertips for 1–2 minutes. Follow with clockwise abdominal massage for 2–3 minutes.

Why. Sits over the colon. Regulates intestinal motility — helps trapped gas to move, supports the descending direction of the bowel, and addresses the lower-abdominal component of bloating.

SP 4 (Gongsun) — “Grandfather Grandson”

Location. On the medial side of the foot, in the depression along the inner edge of the foot just behind and below the joint of the big toe.

Technique. Firm thumb pressure for 1–2 minutes per foot.

Why. The master point of the Chong Mai (Penetrating Vessel), with a strong effect on the upper digestive tract. Particularly useful for bloating that comes with reflux, nausea or post-meal heaviness. The classical pairing of SP 4 with PC 6 (on the wrist) addresses both ends of the digestive disturbance simultaneously.

LV 13 (Zhangmen) — “Camphorwood Gate”

Location. On the side of the body, at the free end of the eleventh rib — the lowermost “floating” rib. You can feel its tip if you trace along the lower edge of the ribcage on the side, where it ends free of the sternum.

Technique. Press with the fingertip for 1 minute per side.

Why. The Front-Mu point of the Spleen. Particularly useful for the lateral and flank distension that comes with Liver-Spleen disharmony — bloating with sighing, irritability and stress-driven exacerbation. See the LV 13 page.

Supplementary points

PC 6 (Neiguan)

Three finger-widths above the wrist crease, between the two tendons on the inner forearm. Paired with SP 4 for upper-abdominal bloating with nausea or reflux.

ST 36 (Zusanli)

Four finger-widths below the kneecap. The master tonification point for the Stomach — addresses the underlying weakness that allows chronic bloating. Daily pressing builds digestive capacity.

SP 9 (Yinlingquan)

On the inside of the leg just below the knee, in the depression behind the bony bulge at the top of the tibia. Resolves Damp — particularly useful for bloating with fluid retention, heavy limbs, or worse-in-damp-weather pattern.

A practical anti-bloating routine

For acute postprandial bloating (wait at least 30 minutes after eating):

1. Sit upright or lie back comfortably
2. Press CV 12 gently for 1–2 minutes with clockwise small circles
3. Press ST 25 on both sides for 1–2 minutes
4. Perform clockwise abdominal massage for 3–5 minutes
5. Press SP 4 on both feet for 1–2 minutes
6. Press PC 6 on both wrists for 1 minute (if nausea is part of the picture)
7. Press LV 13 on both flanks for 1 minute (if there is a stress component)

For chronic bloating, run the routine once daily and add ST 36 and SP 9 for constitutional support.

Self-care that reinforces the points

• Eat slowly and chew thoroughly — rushed eating with poor mastication is the single commonest cause of postprandial bloating
• Smaller, more frequent meals rather than large infrequent ones
• Avoid drinking large volumes with meals — sip rather than gulp
• Identify and reduce trigger foods — common culprits include wheat, dairy, onion, garlic, beans/legumes, carbonated drinks, sweeteners (sorbitol, xylitol). A short low-FODMAP elimination under a dietitian’s guidance can identify specific triggers
• Reduce raw and cold foods — the Spleen prefers warm cooked food in TCM terms
• Probiotics — trial of 4–6 weeks for chronic patterns
• Daily movement — particularly walking after meals
• Manage stress — the gut-brain axis directly affects bloating, particularly in IBS

When to see a clinician

1. Bloating with weight loss
2. Bloating with severe abdominal pain
3. Persistent bloating beyond 3 weeks, especially over age 50
4. Bloating with change in bowel habit
5. Bloating with bloody stools or vomiting
6. Persistent bloating in women over 50 (ovarian cancer can present with bloating)
7. Bloating with significant fatigue or anaemia

Browse the full acupressure hub, the related acupressure for constipation or acid reflux guides, or the acupuncture points directory.