QUICK HELP
First-Aid Reiki for Self-Treatment
What to do when it's burning right now. Pick your situation.
QUICK ACCESS
Headache / migraine
HANDS
Both palms gently on the temples. Then on the forehead and on the back of the neck.
DURATION
5–10 minutes per position. Close your eyes, breathe calmly.
SENSING
Warmth, gentle pulsing. Tension often eases within minutes.
→ See a doctor! With a sudden, extremely severe “thunderclap” headache: call emergency services IMMEDIATELY (possible brain bleed). Headache with vision loss, paralysis or confusion: also call an emergency doctor.
Acute sleeplessness (awake at night)
HANDS
One hand on the heart, one hand on the belly. Lying down.
DURATION
As long as you are awake. Most people fall asleep again within 15–30 min.
SENSING
Breath becomes deeper and slower. Warmth spreads. Thoughts grow quieter.
→ See a doctor! For chronic sleeplessness over several weeks, or daytime tiredness that affects your everyday life.
Panic attack / strong anxiety
HANDS
Both hands firmly on the heart. Ground yourself: feel your feet on the floor. Count breath 4–6.
DURATION
At least 10 minutes. Only stop once the wave has broken.
SENSING
At first possibly stronger, then calming. Warmth in the chest.
→ See a doctor! For frequent panic attacks: see a psychotherapist. For chest pain, breathlessness or impaired consciousness: call emergency services IMMEDIATELY (it can also be the heart).
Nausea
HANDS
One hand on the stomach (above the navel), one hand at the solar plexus. Sit calmly.
DURATION
10–15 minutes. Breathe slowly.
SENSING
Stomach softens, warmth. Nausea often recedes step by step.
→ See a doctor! For nausea with severe abdominal pain, vomiting lasting more than 24h, blood in vomit, or high fever: see a doctor IMMEDIATELY.
Back pain (acute)
HANDS
Hands directly on the painful spot. If you can't reach: on the sacrum or lower back (over clothing is fine).
DURATION
15–20 minutes. Comfortable position (prone or on your side).
SENSING
Warmth, loosening. Muscle slowly gives way.
→ See a doctor! Sudden severe back pain radiating into the leg, numbness, weakness, or bladder/bowel problems: call an emergency doctor IMMEDIATELY (possible slipped disc).
Neck tension
HANDS
Both hands on the back of the neck, thumbs to the sides, fingers along the spine. Shoulders loose.
DURATION
10–15 minutes. Let your head hang slightly.
SENSING
Deep warmth, knots release. Breath becomes lighter.
→ See a doctor! Neck stiffness with fever and headache: see a doctor IMMEDIATELY (possible meningitis). Dizziness, vision problems or numbness in the arms: also see a doctor.
Stomach cramps
HANDS
Both hands on the belly, one on top of the other. Lying down, knees drawn up.
DURATION
15–20 minutes. Gentle breathing.
SENSING
Warmth, the belly softens. Cramps subside.
→ See a doctor! Severe persistent abdominal pain, a board-hard abdomen, blood in stool/vomit, fever: call an emergency doctor IMMEDIATELY.
Grief / emotional shock
HANDS
Both hands on the heart. Optionally one on the belly if that feels good. Allow tears.
DURATION
As long as you need – often 20–30 minutes or more.
SENSING
First waves of feeling, then calm. Warmth in the chest.
→ Seek help! For persistent deep grief, suicidal thoughts or loss of drive: see a therapist or call a helpline. In acute crisis: emergency services.
Anger / inner turmoil
HANDS
One hand on the solar plexus, one on the heart. Long exhale.
DURATION
10–15 minutes. If you can: walk while keeping your hands on.
SENSING
Heat cools, tightness in the chest opens. Clarity returns.
→ Seek help! For persistent strong irritability, outbursts, or any urge to hurt yourself or others: see a therapist or crisis service.
Cold / runny nose
HANDS
Hands on the sternum and upper chest. Then on the forehead and sinuses. Finish at the back of the neck.
DURATION
5–10 min per position. Repeat several times a day.
SENSING
Warmth, easier breathing. Reiki does not replace tea and bed – but it complements them beautifully.
→ See a doctor! Fever above 39°C, lasting more than 3 days, breathlessness, severe cough with yellow/green or bloody phlegm: see a doctor.
Wound healing (cut, bruise)
HANDS
First treat the wound (clean it, cover it). Then hover your hands above the wound or place them next to it.
DURATION
10–15 minutes, several times a day over several days.
SENSING
Warmth, pulsing, often faster healing and less pain.
→ See a doctor! For deep, gaping, heavily bleeding or contaminated wounds, suspected fractures, or signs of infection (redness, pus, fever).
Stage fright (before a talk / exam)
HANDS
Both hands on the solar plexus (above the navel). Then one on the throat.
DURATION
5–10 minutes shortly before the event. Works seated too, discreetly.
SENSING
Butterflies settle, voice steadies, clarity comes.
→ Seek help! For extreme, paralysing performance anxiety that keeps blocking you: targeted coaching or therapy can help.
Afternoon slump (instead of coffee)
HANDS
Both hands on the eyes, then on the forehead and temples. Sit upright.
DURATION
5–10 minutes. Breathe deeply.
SENSING
Eyes relax, alertness returns naturally – without the coffee crash.
→ See a doctor! For chronic exhaustion over weeks that sleep doesn't fix: have your thyroid, iron, vitamin D etc. checked.
Stress / tension
HANDS
One hand on the heart, one on the solar plexus. Long exhale (longer than the inhale).
DURATION
10–15 minutes. Possible at the desk too.
SENSING
Shoulders drop, breath becomes deep, inner space opens.
→ Seek help! Persistent stress with sleep disturbance, physical symptoms or burnout signs: see your GP and, if needed, a therapist or coach.
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© Peter Baumann · Massageschule Baumann. All content, texts, images and exercises are protected by copyright.