Stress is a significant health concern that can contribute to a range of physical and psychological problems, including heart disease, diabetes, anxiety, and depression. Massage therapy has been widely recognized as an effective technique for reducing stress and promoting relaxation (Field, 2010).
How Does Massage Therapy Reduce Stress?
The stress-reducing effects of massage therapy are thought to occur through several mechanisms:
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Activation of the Parasympathetic Nervous System: Massage therapy promotes the activity of the parasympathetic nervous system (PNS), which is responsible for the body's 'rest and digest' functions. Increased PNS activity can counteract the body's stress response, leading to feelings of relaxation and calm (Diego & Field, 2009).
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Reduction of Cortisol Levels: Massage therapy has been shown to reduce levels of cortisol, a hormone that is released in response to stress. Elevated cortisol levels are associated with a variety of negative health effects, including increased heart rate, blood pressure, and blood glucose levels. By reducing cortisol levels, massage therapy may help to alleviate these stress-related physiological responses (Field, 2010).
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Increased Levels of Dopamine and Serotonin: Massage can increase levels of neurotransmitters such as dopamine and serotonin, which are associated with feelings of happiness and well-being. By boosting these neurotransmitters, massage can enhance mood and provide a natural antidote to stress (Field, 2010).
Scientific Evidence on Massage Therapy and Stress Reduction
Numerous studies have demonstrated the beneficial effects of massage therapy on stress. A systematic review by Moyer et al. (2004) found that massage therapy significantly reduces levels of perceived stress and anxiety.
Furthermore, a study by Field et al. (2005) showed that massage therapy not only reduced cortisol levels but also increased serotonin and dopamine levels in adults with high stress levels. This combination of hormonal changes suggests that massage therapy can improve mood and reduce physiological responses to stress.
Additionally, a study by Rapaport et al. (2010) found that even a single session of Swedish massage can produce measurable biological changes, including a decrease in levels of cortisol and an increase in the number of lymphocytes, which are white blood cells important for immune function.
References
- Diego, M. A., & Field, T. (2009). Moderate pressure massage elicits a parasympathetic nervous system response. International Journal of Neuroscience, 119(5), 630-638.
- Field, T., Diego, M., & Hernandez-Reif, M. (2010). Preterm infant massage therapy research: a review. Infant Behavior and Development, 33(2), 115-124.
- Moyer, C. A., Rounds, J., & Hannum, J. W. (2004). A meta-analysis of massage therapy research. Psychological Bulletin, 130(1), 3-18.
- Rapaport, M. H., Schettler, P., & Bresee, C. (2010). A preliminary study of the effects of a single session of Swedish massage on hypothalamic–pituitary–adrenal and immune function in normal individuals. The Journal of Alternative and Complementary Medicine, 16(10), 1079-1088.