How to use an acupressure mat: a beginner's guide

Using an acupressure mat is very simple: lay it on a fairly soft surface, lie down on it gently while wearing a thin top, and stay there for a few minutes, breathing calmly. The rest is a matter of habit. Here is how to go about your first sessions.

Set up your moment

The most important thing is to choose a time when no one is waiting for you. Ten to twenty minutes is enough. Dim the lights a little, put your phone on silent and, if you like, play some soft music.

Keep within reach:

• your mat and its neck pillow;
• a thin T-shirt or a light piece of fabric;
• a light blanket, if the room is cool.

Where to place your mat

The surface makes a big difference to how it feels:

• on the bed or sofa, the mat sinks in a little and the spikes feel softer: ideal for beginners;
• on a floor or yoga mat, the feeling is more pronounced;
• on a chair or armchair, you can use it sitting down, leaning against the backrest.

Start with the softest surface, then move to a firmer one once you feel comfortable.

What to wear the first few times

For your first sessions, we suggest keeping on a thin top or placing a light piece of fabric between your skin and the mat. The feeling can be surprising at first, especially if you have never tried one: that is normal. Over time, you can reduce this layer to suit your comfort.

How to settle in, step by step

1. Sit down on the edge of the mat, with the pillow where your neck will rest.
2. Lie back slowly, rolling your back down, to spread your weight over as many spikes as possible.
3. Keep your knees bent, feet flat on the floor or bed: the position is more stable.
4. Rest your arms along your body and avoid moving or sliding on the mat.
5. To get up, gently roll onto your side before sitting up.

The first few minutes are often the most intense. Then the feeling softens and gives way to a real moment of pause.

Breathe and slow down

Once you are settled, focus on your breathing: breathe in through your nose counting to four, breathe out slowly counting to six. Repeat a few times, then let your breath return to its own rhythm. It is this moment of calm, more than the length of the session, that turns it into a ritual.

How long to stay on the mat

To begin with, allow a few minutes, then gradually extend the session to 10 to 20 minutes, depending on your sensitivity. There is no race: if the feeling becomes too strong, add a layer of fabric or simply end the session.

Make the mat part of your routine

The easiest way to make it a habit is to link it to a moment you already have every day:

• when you get home from work, to mark the end of the day before moving on;
• during a break when working from home, sitting on a chair or lying down for a few minutes;
• at the weekend, for a longer session with music or a calm podcast;
• in the evening, when you put your phone down and slow down.

Keep the mat within reach, stored in its bag next to the sofa for example: a mat you can see is a mat you use. And it does not matter if some sessions are shorter than others: regularity matters more than length.

Mistakes to avoid at first

• Lying down all at once: roll your back down slowly.
• Starting on bare skin for a long time: take it step by step.
• Constantly shifting to find the right position: settle in once, then stay still.
• Forcing yourself: the mat should remain a pleasant moment.

As a precaution, do not use the mat on irritated or damaged skin. If you are pregnant or have a health condition, ask a healthcare professional for advice first.

In short

• A soft surface to begin with, a firmer one later.
• A thin top the first few times.
• Lie down and get up slowly.
• A few minutes at first, then 10 to 20 minutes.

Frequently asked questions

Can I use the mat every day?

Yes, you can make it a small daily ritual. Simply listen to how you feel and adjust the length.

Can I use it sitting down?

Yes, placed on a chair or armchair, leaning against the backrest. It is handy for a break during the day.

What is the pillow for?

It goes under your neck, so your head rests in a comfortable position throughout the session.

Going further

The Apaizia acupressure mat has 210 acupressure flowers (6,090 spikes) and comes with its neck pillow and a storage bag. To complete your relaxation moment, also discover our Relaxation collection.