Relax, Recover, Revive: How Massage Heals Mind and Body

How Stress Affects the Body and How Massage Can Help

Stress can significantly impact the body and mind. It activates the hypothalamic-pituitary-adrenal (HPA) axis, increasing levels of cortisol, the body’s primary stress hormone. Prolonged stress also raises heart rate and blood pressure, suppresses the immune system, and causes muscle tension. Over time, chronic stress can lead to serious health problems such as anxiety, depression, chronic pain, and cardiovascular disease (Kim et al., 2023; Uvnäs Moberg & Petersson, 2022).

Massage therapy is a non-invasive and effective way to combat these effects, offering both preventive and remedial benefits. Here’s how it works:

1. Lowering Stress Hormones

Massage therapy has been shown to reduce cortisol levels significantly. Cortisol is often called the "stress hormone" because it is released during stressful situations, preparing the body for a fight-or-flight response. While this is useful in short bursts, prolonged high levels of cortisol can harm physical and mental health. Studies show that massage can lower cortisol levels by up to 31%, helping individuals feel calmer and less stressed (Field et al., 2005; Van Dijk et al., 2020). This reduction in cortisol contributes to better overall mood and relaxation, creating a ripple effect that improves sleep and reduces tension.

2. Boosting Feel-Good Chemicals

Massage triggers the release of oxytocin, a hormone associated with feelings of trust, bonding, and relaxation. Oxytocin helps balance the nervous system by reducing sympathetic activity (which controls fight-or-flight responses) and increasing parasympathetic activity (which promotes rest and recovery) (Uvnäs Moberg & Petersson, 2022). Endorphins, the body’s natural painkillers, are also released during massage. These chemicals help relieve physical pain and improve mood. For instance, endorphin massage therapy has been proven to lower anxiety and pain before surgeries, making it a valuable tool for preoperative care (Azissah et al., 2024).

3. Improving Heart and Nervous System Health

Stress often leads to imbalances in the autonomic nervous system, resulting in a faster heart rate, high blood pressure, and a lack of adaptability to physical and mental challenges. Massage improves heart rate variability (HRV), a key indicator of autonomic health. Higher HRV suggests better stress management and overall heart health. Regular massage also lowers both systolic and diastolic blood pressure, helping individuals manage the physical strain caused by chronic stress (Van Dijk et al., 2020).

4. Supporting Mental and Emotional Health

The psychological benefits of massage are profound. It reduces anxiety, boosts self-confidence, and fosters a sense of calm. For example, seated acupressure massage, commonly used in workplace wellness programmes, has been linked to a rise in oxytocin levels, which significantly lowers anxiety and improves mood (Fricker et al., 2024). Massage also helps combat work-related stress, which can otherwise lead to burnout, emotional fatigue, and reduced productivity.

5. Strengthening the Immune System

Chronic stress can weaken the immune system, making the body more vulnerable to infections and slowing recovery. Massage supports the immune system by increasing the activity of natural killer cells, which are essential for fighting infections and repairing damaged tissue. It also reduces the levels of pro-inflammatory markers, creating an environment in the body that is more conducive to healing and resilience (Kim et al., 2023). This immune-boosting effect makes massage a valuable tool for individuals dealing with prolonged stress or recovery from illness.

Why Massage Works

Massage is more than a luxury—it is a proven therapeutic approach to managing stress and improving overall health. Techniques like Amma massage, endorphin massage, and mechanical massage address both the physical and psychological effects of stress. These methods are non-invasive, safe, and can complement traditional medical treatments effectively. By balancing the nervous system, lowering stress hormones, and improving circulation, massage therapy creates a holistic path to better health and well-being (Azissah et al., 2024; Fricker et al., 2024).

Whether used as a regular part of a wellness routine or as targeted relief for stress-related conditions, massage is an accessible and powerful tool for maintaining physical and mental balance.

References

• Azissah, D.R.S., Rustandi, H., Nuh, Y.H. & Suyanto, J. (2024). Enhancing maternal comfort: The impact of endorphin massage therapy on reducing preoperative pain and anxiety in primigravida mothers undergoing cesarean section. Journal of Current Health Sciences, 4(2), pp. 79–86.

• Fricker, F., Barbotte, M.-V., Pallot, G., et al. (2024). Positive psychological effects of seated acupressure massage are associated with a rise in plasma oxytocin without affecting CGRP levels or circulating IL-6. Comprehensive Psychoneuroendocrinology, 17, pp. 1–12.

• Kim, T.-O., Kwon, K.H. & See Sun Aesthetic & Cosmetics. (2023). A systematic review of the effects of non-invasive care on the body. Asian Journal of Beauty Cosmetology, 21(2), pp. 335–346.

• Uvnäs Moberg, K. & Petersson, M. (2022). Physiological effects induced by stimulation of cutaneous sensory nerves, with a focus on oxytocin. Current Opinion in Behavioural Sciences, 43, pp. 159–166.

• Van Dijk, W., Huizink, A.C., Müller, J., et al. (2020). The effect of mechanical massage and mental training on heart rate variability and cortisol in Swedish employees: A randomized explorative pilot study. Frontiers in Public Health, 8, pp. 1–8.