In today’s fast-paced world, achieving true relaxation can feel like an insurmountable challenge. Suggestions to work fewer hours, to create that elusive ‘work-life balance,’ or to avoid tense situations may seem unrealistic. So, how do you find a solution that does not require inconvenient lifestyle changes? Massage Therapy is a tried and tested approach to managing stress and enables a state of rest to be achieved.
What do the Experts Say?
Massage Therapy comprises a variety of techniques. Some are more well-known than others, such as Effleurage, Petrissage, and Tapotement. An advanced technique, Myofascial Release, can lead to a phenomenon known as Fascial Unwinding, where dysfunctional tissues are guided along the pathway of least resistance until free movement is achieved. Dr Viola Frymann, a doctor of Osteopathy, studied with William Garner Sutherland, the Father of Cranial Osteopathy. She was a pioneer and an advocate of this form of therapy in the 1960s. Today, John F. Barnes, Ruth Duncan, Dr Budiman Minasny, and John Upledger are among the foremost practitioners in this field.
Some may argue that finding the time and the money for massage therapy will only add to their stress. Common perceptions that it is ‘too expensive,’ or ‘I don’t have the time,’ or ‘it’s selfish and indulgent when I have other, more important priorities,’ often hinder individuals from seeking the help they need. Consider that prioritising your mental and physical well-being by taking regular time out for your own self-care is not selfish or indulgent. By doing so, you safeguard your overall health, potentially saving you from costly medical bills or having to take time off work for additional health issues. It is like putting on your own oxygen mask first to be able to help others who are in your care.
What Evidence is there?
Research has shown that massage therapy is highly effective in the management and reduction of stress because it enables the client to reach a state of deep relaxation. This leads to a healthier and more vibrant lifestyle. In a study carried out at Khon Kaen University, Thailand, comparing traditional Thai massage with Swedish massage among patients with back pain, the researchers found that massage therapy is an effective primary health care treatment for this disorder (Catchawan et al., 2005).
Another study conducted at the City University of New York found that the effects of a single massage therapy session on physiological and psychological factors were significant. They found considerable overall improvement in resting heart rate, tension-anxiety, and mood (Cowen et al., 2006). All things considered, it is essential to recognise that regular massages go far beyond mere pampering. They are a valid and effective way to take care of your overall health. Furthermore, you may discover increased energy and time to tackle daily tasks and work, ultimately reducing the stress caused by everyday contributing factors.
The Impact of Prolonged Stress
Stress shows up differently in various individuals. Some experience a racing heart rate, shallow and elevated breathing rate, difficulty concentrating, feeling overwhelmed, and anxious. Others may feel exhausted, depressed, lethargic, and tearful. Stress is a normal part of everyday life and arises from multiple sources, such as work, school, relationships, and family responsibilities. However, family conflicts, social challenges, economic worries, and health concerns may hinder participation in leisurely activities. Additionally, chronic illnesses, pain, or injuries contribute to an inability to relax, poor-quality sleep, and feeling demotivated.
Cortisol is an essential hormone that is produced in the Adrenal Glands. It plays many important roles, including:
- Managing stress responses
- Optimising metabolism
- Reducing inflammation
- Regulation of Blood Pressure
Cortisol, the hormone triggering the ‘fight or flight’ response, promotes motivation and goal achievement. While essential for survival in the face of physical threats in the past, chronic cortisol release due to prolonged stress in today’s fast-paced life is detrimental to long-term well-being.
Stress affects every aspect of the body, leading to muscle stiffness, pain, headaches, fatigue, stomach and digestive issues, and sleep difficulties. Prolonged periods of high stress levels make it more of a challenge to control behaviour and to make sound judgments. This can contribute to overeating, substance abuse, withdrawal, neglected exercise routines and failure to achieve personal and professional targets. Maintaining healthy stress levels is crucial for staying on track to achieve objectives.
How does Massage Therapy Reduce Stress?
As shown above, research shows the effectiveness of massage therapy on physiological and psychological factors. Several physiological effects occur that contribute to stress reduction, including:
- Increased release of Endorphins: Serotonin and Dopamine
- Decreased production of Cortisol.
Endorphins are the ‘happy hormones’ that alleviate anxiety. Serotonin promotes happiness, well-being, and prevents depression. Dopamine increases motivation and eliminates self-doubt. These positive hormones are often deficient in individuals experiencing stress, anxiety, and loneliness.
Massage Therapy works on Sensory Nerve Endings within the tissues. Mechanoreceptors located in muscles, joints, ligaments, tendons, and fascia are activated when tissue is loaded with any force, such as compression, touch, stretching, or pressure. Massage stimulates the release of endorphins, serotonin, and dopamine – neurotransmitters that transmit feelings of well-being through the nervous system. Stress and anxiety are reduced, and overall mood is elevated.
In Conclusion…
Massage Therapy offers a pathway to relaxation and stress relief. By prioritising mental and physical health through regular massage, the negative effects of stress can be offset, leading to improved overall well-being and a more fulfilling life.
Massage Therapy, including Fascial Unwinding are mechanical, musculoskeletal techniques that release tension in the fascia. Equally important are the physiological changes that occur in response to touch, pressure, shear, and vibration. Do not underestimate the transformative power of massage therapy in your quest for balance, relaxation, and tranquillity. See the list below for references and suggestions for further reading.
References and Further Reading
Catchawan, U. et al., (2005) ‘Effectiveness of traditional Thai massage vs Swedish massage among patients with back pain associated with myofascial trigger points.’ Journal of Bodywork and Movement Therapies9, pp.289-309
Cohen, V. et al., (2006) ‘A Comparative study of Thai massage and Swedish massage relative to physiological and psychological measures.’ Journal of Bodywork and Movement Therapies 10, pp. 266 – 275
Van der Kolk, Bessel. The Body Keeps the Score. 1st ed., Penguin, 2015.
Mate, Gabor. When the Body Says No. 1st ed., Vermilion, 2019.
Duncan, Ruth. Myofascial Release. 2nd ed., Human Kinetics, 2021.
Further information is available on Psychology Today
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