Midlife can be a full-on time. Work, family and parents who need more help can all pile up at once, and for many women the changes of perimenopause and menopause arrive in the middle of it. Your own ten minutes of quiet is easily the first thing to go.
So here's a simple acupressure and breathing routine for the evening, done sitting on the sofa or on the edge of your bed. It isn't a treatment for menopause or any symptoms. It's a small ritual of calm, and many people find it a pleasant way to mark the end of the day.
First, the important bit
If you're going through perimenopause or menopause and anything is troubling you, please talk to your GP. The NHS website has clear information on symptoms, treatment and support. Self-care like this can sit alongside that, but it's no replacement.
What is acupressure?
Acupressure works with the same points as acupuncture, using your fingers instead of needles. In Chinese medicine these points sit along channels that Qi is traditionally said to flow through. You don't need to believe any of that to enjoy it, though. At its simplest it's slow, mindful self-massage, so take your time over each step.
1. Settle your breathing (3 minutes)
Sit comfortably with your feet flat on the floor and start with a simple breathing exercise for stress. Let your breath flow as deep into your belly as feels comfortable, without forcing it. Breathe in through your nose and out through your mouth, counting steadily from 1 to 5 on the way in and again on the way out. Keep going for a few minutes.
2. The inner wrist (2 minutes)
Turn one hand palm up and measure three finger widths down from the crease of your wrist. There, between the two tendons in the middle of your forearm, you'll find the point known as Pericardium 6, or Nei Guan.
Press gently with the thumb of your other hand, just firmly enough to feel it, and hold for about a minute while you keep breathing slowly. Then swap sides.
3. Between the eyebrows (2 minutes)
Place a fingertip on Yin Tang, the midpoint between the inner ends of your eyebrows. Rest it there with very light pressure, or make tiny, slow circles, and close your eyes if that feels nice. Many people find this point especially soothing.
4. Hands and feet (3 minutes)
To finish, massage each hand in turn, working from the palm out along each finger. If you can reach comfortably, do the same with your feet, pressing your thumbs along the sole. There's no exact point to find. It's simply a warm, grounding way to end.
A few safety notes
- Keep the pressure gentle. It should feel pleasant, never painful.
- Avoid pressing on broken skin, bruises, swelling, scars or varicose veins.
- If you're pregnant, have a medical condition or take blood-thinning medicine, check with your GP or a qualified practitioner first.
- Stop if anything feels uncomfortable.
Making it a habit
You get the most out of a breathing exercise when you do it regularly, as part of your daily routine, and the same goes for this whole wind-down. Pick a time, perhaps after you've brushed your teeth, and let it become a small signal to yourself that the day is done.
If you'd enjoy a longer version, a treatment at my clinic is a calm hour for yourself, and I'm always happy to show you points you can use at home.
For more guided routines, try my free acupressure routines.