Stress is sometimes an inevitable part of modern life, whether it’s related to work, personal responsibilities, or the fast pace of daily routines. Fortunately, massage therapy offers a clinically supported, effective solution to reduce stress and improve overall well-being.
What is Stress and How Does it Affect the Body?
While a certain level of stress can keep us focused and driven, chronic or excessive stress can take its toll, leaving us feeling tense or fatigued.
Prolonged stress can lead to various health issues, including:
- Mental health issues such as anxiety, depression, and sleep disturbances
- Physical ailments including headaches, muscle tension, digestive problems, and high blood pressure
- Reduced immune function, leaving the body more vulnerable to illness
Everyone experiences stress differently, so finding positive, proactive ways to manage it is essential for maintaining balance.
Massage therapy is a great way to do just that. It’s gentle, therapeutic, and supports both body and mind by calming the nervous system, easing muscle tightness, and encouraging a sense of calm and clarity.
How Does Massage Therapy Relieve Stress?
Massage therapy works in multiple ways to help reduce stress. First and foremost, it helps to lower levels of cortisol, the primary stress hormone. At the same time, it stimulates the release of serotonin and dopamine, which promote relaxation, elevate mood, and contribute to feelings of well-being.
Massage also helps to reduce muscle tension. When stress builds up, the body tends to tighten its muscles, particularly in the neck, shoulders, and back. Through techniques that target these areas, massage therapy alleviates physical tension, which in turn promotes a deeper sense of relaxation and helps improve overall circulation.
Evidence Supporting Massage for Stress Relief
There’s a growing body of research showing that massage therapy can genuinely help reduce stress, both physically and emotionally. Studies have found that people often feel calmer and more balanced after a massage, with noticeable drops in stress levels.
Massage therapy has been proven to help reduce stress in a real, measurable way. For example, a study showed that just one 45-minute Swedish massage could lower levels of the stress hormone cortisol, while increasing levels of serotonin and dopamine, which help improve mood and promote relaxation. A review of 17 different studies also found that massage therapy can lower anxiety and depression.
In another study, intensive care unit nurses who received regular massages felt significantly less stressed after just two weeks. Even short, 15-minute chair massages at work have been shown to improve mood and reduce tension.
A massage isn’t just relaxing – it can genuinely help manage stress both physically and mentally.
Types of Massage for Stress Relief
There are many types of massage, each offering unique benefits for helping the body relax and reset. Here are some of the most effective options for stress relief:
Holistic massage and Swedish massage focus on deep relaxation to soothe & balance mind, body and spirit. The practitioner works with slow, sweeping effleurage to calm the parasympathetic nervous system, squeezing kneading strokes, and stimulating percussive techniques to improve localised tissue function.
Deep Tissue and sports massage combine similar techniques. How and why they are applied is what makes them different — deep tissue for chronic tension, and sports massage to enhance recovery, support performance, and prevent or treat injury. They use firmer pressure and may feel more intense and active in nature. Techniques may include forearms, elbows, knuckles, fists, as well as cross fibre and friction techniques. These can also be used to promote deep relaxation depending on their application.
As a qualified holistic & soft tissue therapist, Esther combines techniques using both passive and active approaches to treat musculoskeletal discomfort, considering all aspects of a person and potential stressors.
In recent years, the term ‘Soft Tissue Therapy’ has been coined — an umbrella term describing the treatment of muscles, ligaments, tendons, fascia, and skin, using a variety of passive and active techniques.
Neuromuscular technique targets active and latent trigger points within muscle, commonly known as ‘knots’. For example, a tender spot around the shoulder blade that refers pain into the head is an active trigger point. Applying ischemic compression with patient feedback may intercept neurological feedback loops involved in muscle contraction.
Positional release enables the practitioner to locate tender points, finding a ‘position of ease’ by passively shortening the affected muscle to interrupt feedback loops.
Myofascial Release works more superficially to release layers of skin and fascia. Fascia is a web-like connective tissue enveloping most body structures and can affect muscular contraction.
Muscle Energy Technique is an active technique that tunes breath and movement, working with phases of resistance followed by relaxation to re-educate and restore muscle tone.
Soft tissue release can be both active and passive, connecting breath and movement. As the practitioner applies pressure, the patient moves, followed by a phase of letting go — e.g., working along the hamstring as the leg is lengthened eccentrically.
Alternatively, the practitioner can assist the movement, making it a passive technique.
Mobilisations encourage the patient to let go while the practitioner explores the range of joint movement, which can also be deeply relaxing.
The Importance of Consistency in Stress Relief
While a single massage can provide temporary relief, the full benefits of massage therapy are often realised with regular treatment. Consistency helps to maintain lower cortisol levels, relieve chronic muscle tension, and promote lasting emotional balance.
For those dealing with high levels of stress, scheduling a regular massage can be a great way to keep stress at bay. Combining massage with other forms of self-care, such as Pilates, yoga, and healthy lifestyle choices, can also enhance the overall benefits.
Who Can Benefit from Massage Therapy for Stress Relief?
Massage therapy is suitable for anyone dealing with the physical and emotional effects of stress. It is especially beneficial for people experiencing:
- Chronic stress or burnout
- Sleep disturbances or insomnia
- Muscle tension or pain, particularly in the back, neck, or shoulders
- Anxiety, depression, or mood swings
- Headaches or migraines
- Digestive issues or fatigue
Massage therapy can also support people managing chronic conditions, helping to alleviate physical discomfort and improve emotional well-being.
Is Massage Therapy Worth It?
Massage therapy is more than just a luxury; it is a clinically proven method of reducing stress, enhancing mental clarity, and improving physical health. With research showing its positive impact on cortisol levels, immune function, and emotional well-being, massage offers valuable support for managing stress.
Whether you’re looking for immediate relief or long-term support, regular massage therapy is a great way to protect both your physical and mental health.
Integrated Care for Lasting Results
Massage therapy often works best when combined with other complementary health practices. A full range of services can support your overall well-being, including:
- Pilates for flexibility and posture
- Personal training for fitness and stress resilience
- Osteopathy for structural balance and injury prevention
- Physiotherapy for rehabilitation and recovery
Stress may seem inevitable, but managing it effectively is within your control. With professional massage therapy and a comprehensive approach to health, you can reduce stress, improve your well-being, and feel better every day.
Take control of your stress today. Book your massage therapy session with Real Health London and start feeling the benefits.
About the Author
Esther Dee is a skilled soft tissue therapist with over 14 years of experience in holistic practice. She specialises in advanced soft tissue therapy, sports massage, and remedial techniques to treat injury and persistent musculoskeletal conditions. Drawing on her background in Reiki and holistic care, Esther offers a grounded, intuitive approach tailored to each client.
Her experience includes working with Google’s well-being team and supporting women through pregnancy as a qualified Well Mother practitioner.
Recovering from an injury, or in need of expert soft tissue therapy? Book a session with Esther today.