This acupressure mat is blowing up on social and we can see why
It’s a Friday night and I’m treating myself to some much needed ‘me time’ after a stressful week. I light my favourite NEOM candle, play some soothing electro-acoustic beats and...lie down on a bed of nails, aka my Shakti acupressure mat.
It might sound like a form of torture, but acupressure mats – which feature thousands of tiny plastic spikes – are said to relieve tension, ease pain and improve sleep. The Shakti Mat has blown up on social media in the last few years, with countless users raving about its therapeutic benefits.
I'm always sceptical of viral wellness trends, so I decided to try one out for two weeks and see if it’s actually worth incorporating into your daily routine. I can endure a chilly ice bath and I’ve tried cryotherapy (which involves blasting yourself with frozen air as low as –160C), so surely I can manage a few minutes lying on spiky needles?
Read on to find out how I got on during my two-week experiment, plus everything you need to know about the spiky bit of kit.
What is an acupressure mat and how does it work?
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Based on ancient Indian practices and traditional Chinese medicine, an acupressure mat is essentially a foam pad encased in fabric, studded with thousands of tiny, evenly spaced plastic spikes. It’s usually about half the size of a traditional yoga mat.
These small spikes apply pressure to stimulate the skin and underlying tissue, explains Anouska Shenn, wellness expert and founder of The Office Yoga Company.
According to Shenn, an acupressure mat works in a similar way to a foam roller, using pressure to stimulate the connective tissue below the skin. “Rather than moving over the surface of the tool like you would with a foam roller, you just lie down on the mat and let your body sink into the spikes,” she says.
These days, there are a range of options on the market, but Shakti’s acupressure mat – which first launched back in 2014 – is undoubtedly one of the most popular. It makes two different mats (classic and premium) and there are three pressure levels to choose from. You can also buy an acupressure pillow to use with the mat, providing targeted relief around your head, neck and shoulders. I opted for the premium mat in a beginner-friendly level one.
What are the benefits of acupressure mats?
Why put yourself through the pain, you ask? Though research is limited, there are some studies that add weight to the pain-relieving, stress-melting benefits of acupressure mats, alongside lots of anecdotal evidence.
Here, Shenn breaks down some of the pros.
Relaxation and better sleep: Many people use an acupressure mat in the evening or before bed to help them unwind. That's because the spikes stimulate specific nerve endings, triggering your body’s natural relaxation response and encouraging your muscles to soften. You can also use it during the day if you feel stressed and need to relieve some tension.
Improved mood: Targeting acupressure points may release endorphins (feelgood chemicals) and help boost your overall mood. Shenn notes that research is limited in this area, though.
Pain relief: Whether it’s due to a dodgy desk set-up or an intense exercise regime, an acupressure mat could be helpful if you’re struggling with back, neck or shoulder pain. The pressure releases muscle tension and encourages blood flow to the area. “It can also override existing pain signals, providing temporary relief for sore or aching muscles,” says Shenn. “When you bump your knee and give it a good rub, you temporarily block the pain. It’s the same mechanism at play with an acupressure mat.”
My Shakti acupressure mat review
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First impressions
The Shakti mat comes in a neat little box, along with a handy leaflet detailing all the benefits and how to use it. And there's no set-up required – simply roll it out and you’re good to go.
I like to think I have a pretty high pain threshold, but I was still nervous as I prepared for my first session on the spikes. After turning my bedroom into a relaxing haven, I popped the mat and cushion on my bed, as per Shenn’s advice for beginners, and decided to wear a tank top to ease myself in gently.
I was pleasantly surprised to find it didn’t hurt that much. Within the first few minutes, my skin felt hot and prickly (the sensation is similar to sunburn) but then I relaxed into it, and it felt pretty darn good. As someone who spends the majority of their time hunched over a desk, I also loved the feeling of the pillow under my neck. I felt significantly lighter and less stiff as I stood up 10 minutes later. So far so good...
After week one
After a few days, I felt ready to progress to bare skin and, I’ll admit, this was significantly more painful to begin with. When my partner tried it, he let out an actual yelp! Again, the initial sharp, burning sensation subsided after a few minutes, and I weirdly started to enjoy the discomfort.
With my eye mask on and gentle music tinkering in the background, my body felt utterly relaxed and even my mind felt calmer. Usually, there are a million thoughts whirring around in my head, but focusing on the physical sensation of pressure across my body helped me switch off properly. I lasted a full 20 minutes on the mat before slipping into bed and drifting into to the land of nod.
The following morning, my Oura ring notified me that I fell asleep quicker than usual and achieved more REM and deep sleep.
Final verdict: Is the Shakti acupressure mat worth it?
After two weeks of consistent use, I can see what all the fuss is about. I found the mat helped relieve stubborn tension and soothe my sore, achy muscles after a long day glued to my desk. I also think I slept better after using it in the evenings, although this could be a placebo effect.
Unlike many wellness tools, it’s extremely straightforward to use and easy to incorporate into your routine. I even found myself looking forward to my nightly acupressure ritual – it was a time for me to zone out, de-stress and enjoy a moment’s peace and quiet. Though I won’t continue lying on the spikes every single night, I will use it on a weekly basis in rotation with my other favourite sleep gadgets, like Therabody’s SmartGoogles and the Moonbird breathwork device.
Shakti's mats aren't the cheapest on the market (you can find more budget-friendly options on Amazon), but they're well-made, durable and will be with you for years to come. Plus, Shakti offers a personalised approached to acupressure, with different intensity levels to choose from.
The brand’s sustainability credentials also deserve a mention – the mats are made with certified organic cotton and non-toxic dyes, and a tree is planted for every mat sold. The products are also handmade by local craftspeople in India and Shakti provides each employee with a living wave and emergency medical aid.
Tempted to dip your toe into the world of acupressure, but not sure if it’s for you? Thankfully, Shakti offers a 60-day trial, so you can send it back free of charge if you’re not a fan of the spiky sensation.
The Shakti Premium Acupressure Mat is available to buy on Amazon and the Shakti website.
Acupressure mat FAQs
How to use an acupressure mat
If you’re a beginner, Shenn suggests trying your acupressure mat out on a soft surface like a bed or sofa. For a more intense experience, place it on the floor. “I’d recommend having a layer of clothing between you and the mat until you get used to the sensation,” she says. “When you feel ready, you can try it with bare skin.”
Lie down slowly to ensure the pressure is evenly distributed, be mindful of your breathing and let the mat work its magic.
How long should you spend on an acupressure mat?
Shenn advises starting with five to 10 minutes and gradually increasing it to 20 minutes. “Listen to your body,” she says. “If it’s too much, your muscles won’t be able to relax, so it’s better to take it slowly.”
Who should not use an acupressure mat?
While acupressure mats are generally safe, they aren’t for everyone, including pregnant women. “If you have any medical conditions or active injuries, you should consult a healthcare professional before trying a new therapeutic tool,” advises Shenn.
“I would also avoid using them if you have a skin condition or are prone to bruising. Though the spikes aren’t meant to penetrate, they can scratch the skin,” she adds. “If your skin feels irritated, don’t continue to use it.”
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