Guides · Updated October 2026

How to use an acupressure mat

Everything you need for your first week on a mat: timings, positions, what it feels like, and who should not use one.

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What an acupressure mat is

An acupressure mat is a padded mat covered in thousands of small, firm plastic points. When you lie on it, your body weight spreads over the points so they press into the skin without piercing it. The idea comes from acupressure, a practice based on applying pressure to the body.

Many people use a mat to relax at the end of the day. Scientific evidence on specific health benefits is limited, so treat it as a relaxation tool, not as treatment for a medical condition.

Your first sessions

1. Lay the mat on a bed or a soft surface. The floor feels more intense.
2. Wear a thin T-shirt for the first sessions.
3. Lower yourself slowly so your weight is spread evenly. Avoid moving around once you are down.
4. Breathe slowly. The first two or three minutes are the most intense; then most people feel warmth.
5. Start with 5 to 10 minutes. Build up to about 20 minutes over the following weeks.
6. Get up slowly by rolling onto your side.

Positions

Position	How	With
Back	Lie down with the mat from shoulders to lower back	Mat
Neck and shoulders	Rest your neck on the pillow, chin slightly tucked	Pillow
Feet	Stand on the mat for a minute or two, holding onto something	Mat or travel mat
Targeted areas	Wrap around the area and fasten gently	Strap

Who should not use one

Looking after your mat

Wipe the surface gently with a damp cloth and let it air dry. Do not machine wash or iron it. Store it flat or rolled, points facing in.

Questions

Does it hurt?

It is intense at first, rarely painful. A T-shirt layer helps. Stop if it hurts.

How long should I lie on an acupressure mat?

Start with 5 to 10 minutes and build up to around 20.

Can I use it every day?

Yes, many people do, often in the evening. Give your skin a break if it becomes sore.

Can it help me sleep?

Many people use it as part of a wind-down routine before bed. It is not a treatment for sleep disorders.

Will it leave marks?

Temporary marks on the skin are normal and usually fade within an hour.