As a wellness editor, I had one burning question while Taylor Swift was on her Eras Tour: What is she doing to recover after her physically demanding 3.5-hour shows? On the Aug. 13 episode of Jason and Travis Kelce’s New Heights podcast, I got an answer: She uses toe spacers and an acupressure mat.
I was particularly curious about the acupressure mat, which Dr. Jenelle Kim, a doctor of acupuncture and Chinese medicine, says is a modern, accessible version of acupressure that “stimulates hundreds of tiny points that line up with the body’s meridian pathways: the energetic channels we work with in traditional East Asian medicine.” This encourages the flow of qi (our vital energy), increases circulation, eases tight muscles, softens fascia (the body’s connective tissue) and guides the body into a restorative state.
I’ve had acupuncture before and experienced a reduction in back and wrist pain, but would an acupressure mat provide similar benefits? To find out, Gaiam sent me its acupressure mat and pillow set ($28), which I’ve been testing for over two months. I also consulted experts to address my residual questions.
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How to use an acupressure mat
The acupressure mat and pillow have a simple design: a foam core covered in fabric with plastic circles that have hundreds of sharp nodes protruding from them. After placing the mat on a flat, non-slip surface (I used a yoga mat), you lie down or sit on it with either bare skin or a light layer of clothing.
The sharp nodules coming out of the acupressure mat.
Since my back is where I have the most tension, I started there while wearing a thin shirt. As I lay down on the mat, I felt a pang of discomfort when the nodes came in contact with my skin. I wouldn’t say it was painful, though. Once I was fully inert, a relaxing sensation flowed through my body, and I could no longer feel the tension in my back.
The benefits I experienced using an acupressure mat
For my first session, I started with 15 minutes, and I enjoyed every second of it. I felt calm and grounded, especially since I chose not to use my phone or read a book while on the mat, allowing my body and mind to melt into the moment and remain present. Instead, I focused on my breathing, since Gaiam instructs you not to hold your breath when using an acupressure mat.
The area where I felt the most discomfort during my time on the mat was where the pillow met my scalp, since I had no covering there, but the tenderness subsided over time.
After getting off the mat, I continued to feel relaxed and suffered less pain and muscle tension in my back. I’ve since used the mat and pillow on other parts of my body — my hips, glutes and feet — and have enjoyed the effects there, too. I find that about 15 minutes is enough time to feel relief, but I have gone up to 30 minutes. The acupressure mat becomes easier to use each time because you know the initial discomfort will subside.
I have had no issues or side effects with my acupressure mat. Overall, I love it, and it has become a tool I often reach for when I want to lessen tension or pain in my body. A bonus is that it also relaxes my mind and helps me stay grounded.
Do acupressure mats work? Here’s what experts say
While I experienced benefits from using my acupressure mat, I was curious to see what experts have to say about the tool.
“Studies show that stimulating the skin surface will elicit a nervous system response known as a somatosensorial,” says Tsao-Lin Moy, a licensed acupuncturist and herbalist. “The skin layer is the largest part of the nervous system, and the tiny plastic tips cause just enough ‘pain’ to activate nociceptors [or pain receptors] that will elicit a response to release endorphins.”
However, Moy adds that acupressure mats are not true acupressure because they don’t target specific points on the body. “Acupressure is based on acupuncture points that have specific locations and functions, and are found along meridians known as energy pathways,” she says. Both acupressure and acupuncture require professional training for personalized treatment.
In other words, an acupressure mat can provide some relief, but it won’t target a specific area or concern, nor will it be as effective as professional treatment.
My Gaiam acupressure mat and pillow on my yoga mat, to prevent slipping.
Acupressure mat benefits
Kim states that one may experience the following benefits from using an acupressure mat:
- Less muscle tension
- Improved circulation
- Support for lymphatic flow
- Stress relief
- Deeper sleep
- A more balanced, regulated nervous system
- A release of endorphins, which improves mood and reduces discomfort
“For many, it becomes a grounding daily ritual — a way to come back to center,” Kim explains.
Moy adds that these mats tend to be inexpensive and are easy to travel with, making them accessible wellness tools.
Me lying on my acupressure mat and pillow.
Acupressure mat risks
Since acupressure mats have a prickly surface, Moy warns that they may cause skin abrasions. As a result, your mat may be contaminated with blood, bacteria or bodily fluids, especially if you use it with bare skin. That is why you should avoid sharing your mat with others and ensure that you clean and store it properly.
For my mat in particular, Gaiam recommends cleaning it with a mild soap and a damp towel, then drying it thoroughly and storing it in a cool, dry place away from heat, excessive sunlight or abrasive surfaces.
Kim explains that while it’s normal to experience mild temporary redness after using an acupressure mat because of increased blood flow, people with the following conditions should consult their doctor first before using one:
- Sensitive skin
- Varicose veins
- Bleeding disorders
- Those taking blood thinners
- Pregnant individuals
Anyone with the following should avoid using an acupressure mat entirely:
- Open wounds, rashes or skin infections
- Severe back injuries
- Significantly reduced sensation in the targeted area
- Active inflammation or infection
Moy states that acupressure mats are not appropriate for children. According to Gaiam, the mat I’m using is suitable for individuals aged 13 and above. It should not be used by people with diabetes or those with open sores or cracked or blistered skin. Individuals with heart disease or high blood pressure should consult their doctor before using this product.
If you feel dizzy or short of breath while using an acupressure mat, Gaiam recommends that you stop and rest.
Is acupressure the same as acupuncture?
Acupuncture is a branch of Chinese medicine that’s based on a system of healing dating back over 5,000 years, according to Moy. It involves inserting fine needles into specific points on the body, known as meridians, to target an individual’s health issues or goals. It must be performed by a licensed professional.
Acupressure, on the other hand, entails applying pressure with your fingers or tools to specific points on the body to alleviate health symptoms or conditions, such as anxiety.
“An acupressure mat offers a more general, broad stimulation,” Kim says. “It’s wonderful for daily self-care, but not a replacement when someone needs specific clinical treatment.”
Many people use acupressure mats to extend the benefits of acupressure between sessions.
What acupuncture can look like.
How to find the best acupressure mat
When searching for acupressure mats online, I found that some options cost several hundred dollars. When asked if price matters, Kim says that consistency matters more than price: “A simple mat with sturdy, evenly spaced points is usually all you need.”
The size of the acupressure mat should also match the areas of the body you plan to target. For the neck or upper back, you may also want a mat that comes with a pillow.
I’ve been enjoying my Gaiam mat and pillow set, which is budget-friendly and a great option for beginners to try out the practice.
According to Gracie Abrams, Swift’s friend, the one Taylor recommends is also affordable at just $15 on Amazon. While she doesn’t mention the specific brand, the ProsourceFit acupressure mat and pillow set currently has options at that exact price, and it looks to be the same as my Gaiam mat but with a different logo.
How often should you use an acupressure mat?
Start with 10 minutes on the acupressure mat and then work your way up to 20 to 30 minutes. Moy says that you can do this every other day.
Using an acupressure mat in the evening tends to be particularly effective, according to Kim, because it can calm the nervous system and prepare the body for sleep.
The bottom line
Thanks to Taylor Swift, I now frequently use my acupressure mat to relieve muscle tension and relax my mind. And I’m happy to hear that experts agree that an acupressure mat may offer the body various benefits — as long as it’s used properly, you keep your expectations realistic and see a professional when dealing with more extreme or persistent issues that require personalized, targeted treatment.
“One of the most meaningful benefits of an acupressure mat is the way it teaches the body to soften,” says Kim. “In a world where our nervous systems are constantly overstimulated, this simple practice helps us unwind and reconnect with a sense of balance.”
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