If you have ever searched for natural methods to treat anxiety or stress you will find a myriad of suggestions. This post focuses on holistic massage to reduce stress, a safe and proven treatment which is effective in significantly reducing the symptoms of anxiety.
Why Is Holistic Massage Effective For Treating Stress And Anxiety.
The following are our 5 tips and major benefits of massage and why it is such an effective remedy for symptoms of anxiety and stress.
Number 1: Deep Breathing.
Deep breathing is a recommended practice for reducing symptoms of stress, anxiety and depression.
You are also likely aware, that it is difficult to find the time in the day to practice deep breathing, and when we find ourselves in elevated stress focusing on deep breathing is almost impossible.
The reality is that most of us are aware of the need for deep breathing, and we recognize the benefits, but we simply don’t make the time to put deep breathing into action.
If we have a massage session booked this means at least 60 minutes of time for relaxation. What better time could there be to practice deep breathing? Research has shown that most people enter a deep breathing state during a massage.
This makes it a win win!
Number 2: Removal Of Stimuli.
Research has shown that our stress and anxiety levels are reduced significantly when we are able to remove ourselves from external stimuli and focus inward.
Therefore if we make time for regular holistic massage treatments we also guarantee we are making space in our life to remove ourselves from external stimuli and the daily noise and activity which contributes to stress.
Number 3: Body Chemistry Benefits.
Massage has been shown to reduce the levels of the stress hormone, Cortisol.
Reducing cortisol helps decrease anxiety and stress related symptoms such as increased blood pressure and elevated heart rate.
Massage treatments also positively impact the neurotransmitters in our brain. This increases our serotonin and dopamine levels, both of which are proven helpful for reducing depression.
“A 60-minute massage can lower cortisol, a hormone that’s produced in response to stress, by an average of 30 percent. And when cortisol levels decline, serotonin — one of the body’s anti-pain mechanisms — increases by an average of 28 percent after receiving a massage. By lowering cortisol and increasing serotonin, you’re boosting your body’s ability to fight off pain, anxiety and feelings of sadness.”
Massage To Relieve Symptoms Of Anxiety Depression And Stress – Mayo Clinic
Number 4: Calming Music Slows Us Down and Relax.
During holistic massage it is normal for gentle music to be played.
Research has shown us that the playing of calm music helps our brain tell our heart to slow down. The heart rate reduces its rhythm close to 60 bpm which helps our body, and mind, relax.
Number 5: Human Touch.
Probably the most significant benefit of massage is the impact of human touch. As humans we respond positively to physical connection as long as the touch is appropriate.
Our skin is actually the largest organ in our body and is connected to our central nervous system. This is why the physical touch of massage can be a hugely relaxing and calming experience.
Studies have shown that the physical touch associated with massage has immediate calming effects on our nervous system. It is suggested that a safe and nurturing touch helps satisfy our need for human contact, similar to the comfort we received at birth.
This is why good holistic massage reduces symptoms of stress and anxiety, it provides a nurturing safe place, where touch is appropriate and comforting, allowing us to rest physically and emotionally.
“Harry Harlow’s famous psychological study with baby monkeys, the monkeys that were raised by the softer, warmer surrogate mother grew up to better adjusted in their adult lives than their wire-only surrogate counterparts.”
The Nature Of Love – Harry Harlow
The Touch Research Institute researched massage and it’s positive impact upon anxiety and stress. The studies suggest that the effects of combining focused and caring attention with positive tactile stimulation sends signals to our brain that we are safe allowing us to move to a more calm physical and emotional state.
The Touch Research Institute has conducted studies investigating massage for depression. These studies have shown that massage reduces depression and anxiety and leads to a decrease in the levels of stress hormones in the bodies of participants.
Massage for Depression and Anxiety, Pacific College
Aromatherapy Holistic Massage.
Aromatherapy is one of the most popular, and recommended, types of massage for reducing stress and anxiety. The addition of aromas act as natural remedies that elicit feeling of security and calm.
Aromatherapy has been used as a holistic treatment for centuries and combines the use of naturally sourced essential oils with the nurturing, comforting touch of massage .
It is widely accepted that essential oils, when applied to the body or used with an essential oil diffuser, can generate feelings of well-being and deep relaxation.
When soothing, nurturing massage, providing therapeutic touch stimuli, is combined with sensory essential oils we have Aromatherapy Massage.
Duration Of Holistic Massage To Reduce Stress.
To gain the full benefit of therapeutic touch and fully utilize the healing properties of the essential oils the duration of your holistic massage should be at least one hour.
This is the time required for essential oils to be absorbed into the body through the skin and to activate body chemistry changes which lead to our sense of well-being.
Essential Oils Used For Holistic Massage.
Ensure that any essential oils used are natural, non-synthetic and organic . The top 5 essential oils for use in massage to treat stress and anxiety are:
Lavender Essential Oil
Lavender is probably one of the most popular of essential oils used in aromatherapy.
A 2012 research study on lavender oil for anxiety and depression, showed that used in aromatherapy it calms anxiety and reduces stress because of its impact upon our limbic system, the part of our brain which controls our emotions. Lavender essential oil supports relaxation in several ways:
- Calming Aroma: The scent of lavender is known to have a soothing effect on the nervous system, which can help reduce anxiety and promote a sense of calm.
- Sedative Properties: Lavender oil contains compounds like linalool and linalyl acetate, which have natural sedative effects that can help relax the mind and body.
- Muscle Relaxation: Topical application of lavender oil (diluted with a carrier oil) may help relax tense muscles, contributing to overall physical relaxation.
- Nervous System Support: Lavender oil is thought to interact with the parasympathetic nervous system, which helps the body to rest and recover.
- Mood Stabilization: By promoting a balanced mood, lavender can ease stress-related tension, making relaxation more achievable.
Popular methods of using lavender for relaxation include diffusing it in the air, adding it to a warm bath, or applying it to pulse points after proper dilution.
Jasmine Essential Oil.
Jasmine essential oil is often used for relaxation due to its various beneficial properties:
- Aromatherapy Effects: The scent of jasmine is known to have a calming effect on the nervous system. It can help reduce stress and anxiety levels, promoting a sense of well-being and tranquility.
- Mood Enhancement: Jasmine oil is believed to have antidepressant qualities. It can uplift mood and increase feelings of happiness, making it useful for combating feelings of depression or sadness.
- Sedative Properties: Some studies suggest that jasmine oil has mild sedative effects, which can help improve sleep quality by reducing restlessness and promoting a more restful sleep.
- Hormonal Balance: Jasmine oil is also thought to help balance hormones, which can indirectly support relaxation by stabilizing mood swings and reducing stress.
- Muscle Relaxation: When used in massage, jasmine oil can help relax tense muscles, further contributing to an overall sense of relaxation and well-being.
These benefits make jasmine essential oil a popular choice for use in diffusers, baths, or massages. However, it’s important to use it properly and consider any potential allergies or sensitivities.
Holy Basil (Tulsi) Essential Oil.
Holy basil, also known as Tulsi, is an herb that has been valued in Ayurvedic medicine for its potential health benefits, including stress reduction and relaxation. Holy basil essential oil supports relaxation and lowers stress through several mechanisms:
- Adaptogenic Properties: Holy basil is considered an adaptogen, which means it may help the body adapt to stress and normalize its physiological functions. This can help reduce the overall impact of stress on the body.
- Cortisol Reduction: Some studies suggest that holy basil can help lower levels of cortisol, the hormone associated with stress. By reducing cortisol levels, it may help mitigate the physical effects of stress.
- Antioxidant Effects: Holy basil has antioxidant properties that can help protect the body from oxidative stress, which is often heightened during periods of stress.
- Neurotransmitter Modulation: Compounds in holy basil may influence neurotransmitters in the brain, such as serotonin and dopamine, which are associated with mood regulation and relaxation.
- Aromatic Benefits: Inhaling the aroma of holy basil essential oil may have calming effects on the mind. Aromatherapy with holy basil can create a soothing environment that promotes relaxation.
- Immune Support: By supporting immune function, holy basil can help prevent illnesses that could exacerbate stress.
- Anti-inflammatory Properties: The anti-inflammatory effects of holy basil may further promote a sense of well-being and reduce discomfort that can contribute to stress.
For best results, holy basil essential oil can be used in a diffuser, added to a warm bath, or mixed with a carrier oil for topical application. Always ensure proper dilution and consult with a healthcare professional before use, especially if you have any underlying conditions or are pregnant or breastfeeding.
Bergamot Essential Oil.
Bergamot oil is made from Bergamot oranges and is often used to support relaxation due to its calming properties. Here are some ways it helps promote relaxation:
- Aromatic Compounds: Bergamot oil contains compounds like linalool and linalyl acetate, which are known for their calming effects. These compounds can help reduce stress and anxiety when inhaled.
- Mood Enhancement: The citrusy and fresh scent of bergamot can uplift mood and promote a sense of well-being, making it easier to relax.
- Stress Reduction: Research suggests that bergamot oil can help lower cortisol levels, which is the hormone associated with stress.
- Sedative Effects: Some studies indicate that bergamot has mild sedative properties, which can aid in reducing tension and promoting restful sleep.
- Aromatherapy: When used in aromatherapy, bergamot oil can create a peaceful and soothing environment, contributing to overall relaxation.
- Nervous System Support: Bergamot oil may help balance the nervous system, leading to a more relaxed state.
Ylang Ylang Essential Oil.
Ylang ylang essential oil is known for its calming and relaxing properties, which are primarily attributed to its unique chemical composition. Here are some ways it supports relaxation:
- Aromatherapy: The sweet, floral scent of ylang ylang can have a calming effect on the nervous system. Inhaling the aroma can help reduce stress and anxiety, promoting a sense of calm and relaxation.
- Mood Enhancement: Ylang ylang oil is believed to help improve mood by reducing feelings of depression and stress. It may help increase feelings of joy and uplift the spirit, which can contribute to a more relaxed state.
- Sedative Effects: The oil has mild sedative properties that can help lower blood pressure and heart rate, creating a soothing and tranquil environment that promotes relaxation.
- Balancing Emotions: Ylang ylang is thought to help balance emotions, making it useful for those dealing with mood swings or emotional stress.
- Massage: When used in massage, ylang ylang oil can enhance relaxation by soothing tense muscles and calming the mind.
- Blending with Other Oils: It blends well with other calming essential oils like lavender, bergamot, and sandalwood, enhancing its relaxing effects.
These effects make ylang ylang essential oil popular in aromatherapy practices aimed at promoting relaxation and emotional well-being. A must have in your natural remedies store cupboard!
Blend
Inhaling a blend of ylang ylang, lavender, and bergamot has been proven to lower stress and anxiety levels. It has also been proven to lower blood pressure, heart rate, and serum cortisol.
Resting Time After Holistic Massage To Reduce Stress.
All good holistic massage will incorporate resting time at the end.
We recommend for every holistic massage of 60 minutes in length you add 20 minutes of resting time afterwards.
During resting time you should try to drink ample warm or cold water, recline and relax on a lounger or day bed and allow your body to return to its normal state. This will help expel any released toxins from your body through your breath, sweat and urine.
Holistic Massage To Reduce Stress.
When being used specifically to combat an ailment or illness it is recommended that two or three aromatherapy holistic massage sessions per week give the best results.
Many therapists advise that daily holistic massage should not cause any problem, but I believe that a break of 2-3 days between sessions is more desirable as it allows time for the body to relax and excrete toxic substances mobilized by the massage without stress.
Aromatherapy holistic massage has better effects when it is applied to the whole body.
If you decide to get a holistic massage because the muscles of one leg feels sore, massage on just the specific leg will give relief but it does not protect the rest of the body nor does it identify why the leg was sore to begin with.Â
A full body massage will assist healing the leg which is sore and also protects the healthy leg as it is this leg that will be burdened and carry most of the body weight to counter the pain in the weakened one.
If left unchecked this could cause a further burden to the pelvis area, the asymmetry could affect the spine and subsequently lead to numb arms and a sore neck. Thus, it is important to give your body the care it deserves!
Benefits of Aromatherapy Holistic Massage.
Aromatherapy holistic massage not only offers powerful physical and emotional benefits but also enables us to have a relaxing and rejuvenating experience.
The benefits of holistic massage are widely documented and known to benefit a wide range of health conditions in particular the nervous, circulatory, lymphatic, immune and muscular systems.
Aromatherapy holistic massage is also a treatment which helps bring about mental clarity, relaxation and alleviates stress and headaches.
Aromatherapy treatments have both physiological and psychological effects.
Holistic Massage To Reduce Stress- Overview Of Major Benefits.
The combination of holistic massage and the medicinal and therapeutic qualities of the essential oils (molecules both inhaled as aroma and absorbed through the skin) can soothe, revitalize, uplift the spirit, encourage positive thinking and boost the immune system enabling the body to heal itself.
Aromatherapy Full Body Massage Benefits.
- Relaxes, balances and harmonizes the body.
- Reduces stress.
- Strengthens the entire body and supports the body in its own healing process.
- Encourages a healthy immune system to fight infection.
- Enhances lymphatic drainage – this helps to reduce fluid retention and prevent oedema
- Induces a feeling of deep relaxation in the body
- Helps to restore balance in the body
- Increases the oxygen and nutrient supply to the tissues by increasing the blood circulation
- Helps to increase energy levels as blockages and congestion in the nerves are eased
Promotes Emotional Well Being.
Aromatherapy holistic massage can:
- promote a general state of well-being
- calm and soothe the mind
- help to reduce nervous tension
- help to lift the mood and reduces feelings of depression
- treating anxiety naturally ensures positive mindset and encourages self belief
Treat yourself to a holistic massage today and discover it the many benefits!
