- Jun 6, 2023
- 6 min read
If anxiety leaves you feeling permanently switched on, you are not alone - and a regular massage for anxiety can be one of the gentlest ways to ease the pressure. Massage therapy has long been recognised for its ability to promote relaxation and relieve physical tension. It is not only your body that benefits, though - your mood lifts too, which makes massage genuinely helpful when you are living with anxiety. Here is how massage calms both mind and body, the types worth trying, and how to get real anxiety relief.
Can massage really relieve anxiety?
Yes - and the effect goes well beyond simply feeling pampered for an hour. When you are anxious, your body sits in a near-constant state of high alert: a quickened heart rate, shallow breathing, and a flood of the stress hormone cortisol. Massage works in the opposite direction. By easing muscle tension and slowing the body down, it helps switch you out of fight-or-flight and into deep relaxation. Practitioners and research alike report that massage can lower the feelings of stress and ease the physical grip of stress and anxiety, often after a single session.
How massage therapy calms the nervous system
Massage therapy has a direct, measurable effect on the nervous system. A treatment encourages the activation of the parasympathetic nervous system - the branch responsible for the body's relaxation response. As that response takes over, your heart rate and blood pressure drop and cortisol levels fall back towards normal. This is sometimes called physiological relaxation: a genuine, measurable settling of the body rather than a vague sense of calm. It is also why a good massage can leave you feeling clear-headed as well as relaxed.
The numbers back this up. A widely cited review of massage research reported that massage therapy was associated with an average fall in cortisol of around 31%, alongside rises in the mood-regulating chemicals serotonin and dopamine of roughly 28% and 31%. That is the physiology of feeling calmer, measured.
The benefits of massage for stress and anxiety
Massage supports anxiety management in several overlapping ways. Here is how each one works:
1. Stress reduction: Massage has a calming effect on the nervous system, promoting the release of endorphins, which are natural mood-boosting chemicals. As stress levels decrease, anxiety symptoms often diminish, allowing you to experience a greater sense of relaxation and well-being.
2. Relaxation response: Massage encourages the activation of the parasympathetic nervous system, responsible for the body's relaxation response. This results in a decrease in heart rate, blood pressure, and cortisol levels, which are commonly elevated during times of anxiety. By triggering this relaxation response, massage helps to counteract the physiological effects of anxiety and induce a state of calm.
3. Improved sleep quality: Anxiety can disrupt sleep patterns, leading to sleep deprivation and exacerbating anxiety symptoms. Regular massage can enhance the quality and duration of sleep by reducing muscle tension, promoting relaxation, and facilitating the release of serotonin, a neurotransmitter associated with sleep regulation. Better sleep, in turn, can positively impact your mood and reduce anxiety levels.
4. Enhanced body awareness: Massage therapy involves focused attention on the body and its sensations. This increased body awareness can help redirect your attention away from anxious thoughts and into the present moment. By cultivating a mindful connection with your body during a massage, you can experience a temporary reprieve from anxiety-related concerns.
5. Human touch and emotional support: Massage provides a nurturing and supportive environment where the human touch can be deeply comforting. The physical connection with a massage therapist can create a sense of safety and trust, promoting a release of emotional tension and fostering emotional well-being. This emotional support can be particularly beneficial for individuals dealing with anxiety.
Taken together, these effects are part of the wider benefits of regular massage - and they show why the power of physical touch matters so much for both stress relief and mental health.
While massage therapy can provide valuable mood-boosting benefits and help manage anxiety, it should not be viewed as a sole treatment for anxiety disorders. If you have severe or persistent anxiety, it is important to consult a healthcare professional for a full evaluation and appropriate treatment. Massage works best alongside other support for your mental health, not instead of it.
The best types of massage for anxiety relief
There is no single best massage for everyone - the right type of massage depends on what your body and mind need most. A few approaches work especially well for anxiety relief.
Swedish massage uses long, flowing, gentle strokes to ease surface tension and quiet a busy mind. It is the classic choice for stress relief and a reassuring starting point if you are new to massage or feeling tender and overwhelmed.
A deep tissue massage works into the deeper layers of muscle to release stubborn knots and chronic pain. It is helpful when anxiety has left you with locked shoulders, a tight neck or back pain - the physical residue that keeps a stressed body feeling on edge.
Aromatherapy massage pairs gentle massage with calming essential oils such as lavender, bergamot or chamomile. Scent has a fast route to the brain's emotional centres, so this is a soothing option when racing thoughts are the hardest part of your anxiety.
When anxiety shows up in the body
Anxiety is rarely just in your head. Over time it settles into the body as muscle tension, tension headaches, a stiff jaw and back pain, and many people end up carrying chronic pain that flares whenever stress peaks. Massage interrupts that loop. By releasing held tension it eases the pain itself and quietens the physical signals that feed more worry. Booking regular massage for back pain and everyday stiffness can stop discomfort and anxiety reinforcing one another.
Pressure points and breathing for everyday anxiety relief
Between professional treatments, simple self-massage and breathing can take the edge off a stressful day. Acupressure points often used for calm include the spot between your eyebrows, the fleshy area between your thumb and forefinger, the inner wrist three finger-widths below the palm, and the centre of the palm itself. Press each gently for around a minute while you slow your breathing - a long, steady out-breath tells the nervous system it is safe to relax. Self-massage is no substitute for professional massage for stress and anxiety, but it is a genuinely useful everyday tool for deep relaxation.
Bespoke massage therapy in Bath and Somerset
At Ally Massage Therapy our bespoke massage treatments are crafted to suit you.
Your therapist will create a unique massage using a variety of techniques to treat the areas of the body that will most benefit from the power of touch. Whether you wish to relax, revive or leave feeling energised, there is a massage technique to suit your individual needs.
Whoever you are, and whatever is happening in your life right now, you probably need and deserve a massage.
You can visit Ally in the countryside treatment room for your massage or facial.
It is just a 20 minute drive from the centre of Bath, in the village of Shoscombe in Somerset.
Easy parking, gorgeous views and blissfully quiet.
We always recommend, if the weather is fine, taking a stroll through the valley after your treatment and letting nature nurture you.
Ally works intuitively to iron out tension in the body while calming your mind and soothing your soul.
You can also book a mobile treatment and a therapist will come to you.
Ally and her team can turn your lounge into a sanctuary of self-care and relaxation.
We can travel to Bath and the surrounding areas.
Frequently asked questions about massage for anxiety
Which massage is best for anxiety?
Swedish massage is the most popular choice for anxiety because its slow, flowing strokes are deeply calming. Aromatherapy massage suits people whose anxiety is mostly mental chatter, while a deep tissue massage is better if stress has built up as physical pain. The best type of massage is ultimately the one that matches how your anxiety feels in your body.
Can massage relieve anxiety?
Massage can relieve anxiety by lowering cortisol, slowing the heart rate and shifting the nervous system into its relaxation response. Many people feel calmer and sleep better even after one session. It is not a cure for an anxiety disorder, but it is a safe, effective way to ease the feelings of stress that come with it.
What pressure point relieves anxiety?
The most widely used pressure point for anxiety is the fleshy webbing between your thumb and forefinger. Pressing it gently for about a minute while you breathe slowly can ease tension. The point between the eyebrows and the inner wrist are also popular for a quick sense of calm.
How to stop overthinking and anxiety?
Overthinking eases when you bring attention back into the body. Slow breathing, grounding exercises and the body awareness that massage encourages all interrupt the spiral. Combining regular massage therapy with good sleep, movement and professional support gives most people the steadiest results.
