How long should you lie on an acupressure mat – and how often?

How long should you lie on an acupressure mat – and why 20 minutes?

Twenty minutes isn't a ceiling, it's an average. It's roughly the time it takes to find Shakti bliss: after around 5–10 minutes the discomfort usually turns into relaxation, and the tingling gives way to a soft warmth that leads you into a meditative state. We recommend 15–20 minutes to experience the full benefits of the acupressure.

Start with shorter sessions if it feels intense, and stay longer when you want to go even deeper. Set a timer if you need to – not because there's an upper limit, but so you can return to reality without watching the clock. Or unwind with sounds and guided relaxations from the free Shakti Shala app.

Some areas only need a few minutes of treatment, while others, like your back, may benefit from a bit longer.

Why are the first few minutes the hardest?

Expect it to feel a little uncomfortable and prickly at first. Your body easily enters a kind of resistance mode, especially if you're carrying physical or mental stress. After around 5–10 minutes the discomfort usually turns into relaxation, and a tingling, warming sensation spreads, much like deep heat. The redness you see afterwards is simply a sign of increased circulation.

The more you tense up and fight against the spikes, the more you'll feel it. Use your breathing to calm your body, or distract yourself with a book, a podcast or a TV series.

We all have different sensitivities. For some, a few minutes is enough to get used to it; for others it takes a few sessions or a couple of weeks. Over time, your body adapts to the initial discomfort and learns to respond more quickly to the pressure.

How often can you use an acupressure mat?

As often as you like. There are no frequency restrictions for Shakti sessions, so there's no recommended rest day and no upper limit on sessions per week. Using the mat every day is fine.

Our own routine tip comes from the Shakti Footpad page, and it's worth borrowing: pair the acupressure with something you already do daily – brushing your teeth, the morning coffee, time at your desk – and keep it visible, so the routine takes care of itself.

If you want to wind down in the evening, 20 minutes is the benchmark then too. And if you fall asleep on the mat, that's completely normal.

How long on your neck, back, feet, legs and forehead?

Time varies with area and product. With the Shakti Classic Acupressure Pillow under a stiff neck and sore shoulders, “melting” away tension usually takes around 10 minutes, but everyone's different; for the Shakti Premium Acupressure Pillow, allow around 20 minutes per session. More tension and stiffness means more time to release.

On the Shakti Footpad, 5–15 minutes under the soles of your feet is enough – in the morning for energy, after training for recovery, in the evening to wind down. Our users happily stand on it for 5–20 minutes during their everyday rituals.

The Shakti Acupress Headband is worn for at least 15 minutes, and up to 50 while you unwind. The Shakti Back Wrap goes around your waist like a belt and is worn for 15–30 minutes while sitting, walking or doing lighter activities, and the Shakti Acupress Leg Wraps stay on for 20–40 minutes while you sit.

How does the level affect how long you can lie on the mat?

The Shakti level system has four steps, and contrary to what you might think, fewer spikes give a more intense experience, because your body weight is spread over fewer points. Level 1 (Light) has 8,280 spikes and is the gentlest – perfect to start with. Level 2 (Original) has 6,210 and is the most popular. Level 4 (Ultra) has 2,070 and gives the most direct stimulation. The Shakti Premium Acupressure Mat comes in all four levels, the Classic Acupressure Mat in Level 2 and Level 3.

If you lie on a level that's too intense for you, 20 minutes becomes an endurance test rather than relaxation. In that case, place a pillowcase over the mat or wear a thin t-shirt during your first few sessions. Bare skin gives the best results, but it can wait until your body has adjusted. A softer surface such as your bed or sofa provides a bit of extra support and can be a good place to start.

When should you not use an acupressure mat at all?

Time doesn't matter if the mat isn't right for you in the first place. Here we quote our own FAQ word for word: “Do not use the Shakti mat or its accessories if you have any of the following conditions:”

Coagulation problems or if you're taking blood-thinning medication. The Shakti mat can affect circulation and is therefore not recommended for people with circulation-related and/or blood coagulation problems.

Epilepsy – The Shakti mat is covered with thousands of sharp spikes and could be dangerous if a person has a seizure whilst using it.

Significant skin damage in the area where you intend to use the mat, including pronounced skin inflammation or large papillomas. Certain skin conditions may be worsened by the mat.

Neuropathy with loss of sensation or reduced sensation, as this can affect your ability to feel the sharpness of the spikes.

Pregnancy – Certain acupressure points are sometimes used to naturally induce labour.

Cardiovascular conditions – The Shakti mat can affect circulation and is therefore not recommended for people with heart and circulatory problems.

Thrombophlebitis – see coagulation problems and cardiovascular conditions above.

Fever or other acute illness.

Pregnancy is on the list for a reason: Unfortunately, we don't recommend pregnant women use the Shakti mat, particularly during the first trimester. The Shakti mat uses acupressure, which in some cases has been used to naturally induce labour. Always consult your doctor before using the mat.

If you have any other medical condition or illness, we recommend you consult your doctor before using the product. If you are pregnant, or planning to become pregnant, consult your doctor before use.