Flow State Massage can have a powerful impact on our mood and stress levels, but the results will vary from person to person. This may be due to the fact that each massage technique triggers different levels of endorphin release.
Studies have shown that massage can have a balancing effect on the autonomic nervous system by decreasing heart rate and blood pressure and lowering stress hormones.
A relaxation massage is the ideal way to unwind from a stressful day and enjoy a peaceful evening. Although each massage is unique and benefits will vary, there are many proven outcomes of this treatment including reduced stress levels and improved sleep patterns.
Relaxation is the primary goal of any massage and the therapist’s touch can be quite soothing and comforting. As the soft tissues of the body are massaged they release feel good hormones like endorphins which help to reduce anxiety and promote an overall sense of calmness and wellbeing.
Regular massages also improve skin tone by stimulating the shedding of dead cells and encouraging new cell growth. This makes the skin appear healthy and radiant and can also assist with conditions such as acne and rosacea that are often linked to stress.
Massages increase blood flow and circulation which can improve tissue elasticity, ease pain and tension in muscles and joints, and aid the removal of waste products from the body. It can also improve flexibility and enhance muscle elasticity by stretching the muscles and tendons.
One of the key ways in which a massage can ease tension is by triggering the parasympathetic nervous system to take over from the overactive sympathetic nervous system, responsible for the fight-or-flight response during times of stress. This process lowers cortisol, decreases heart rate and blood pressure, increases oxygen and nutrients to the cells of the body and releases serotonin, a neurotransmitter that helps regulate mood.
The stroking movements of effleurage used in massages are known to increase blood flow and aid in the removal of waste products from the body. This can improve the health and appearance of the skin, as well as boost immunity and reduce muscle toxins. It is important to remember that massage should never be painful. If a client feels any discomfort or pain during a session the therapist should be alerted and the massage should be stopped immediately.
The kneading and friction applied during a massage stimulates the nerves in the soft tissues to block pain signals from reaching the brain. This is known as the gate theory and is a physiological phenomenon. Aside from relieving the symptoms of pain, massages also have a positive psychological effect by increasing endorphins and serotonin, which further improve mood and reduce anxiety.
Pain Relief
The physical reaction we all have when we feel pain or discomfort is to rub the affected area. This is a natural response and the basis for therapeutic massage. Many massage techniques, such as friction, kneading, tapping and vibration help relieve muscle spasms and reduce pain levels. The manipulation of soft tissue also stimulates nerves that block pain signals from reaching the brain. This can relieve the tension and aches caused by muscle strain or chronic conditions such as fibromyalgia.
The science behind this phenomenon is not well understood. But it is thought that the pain relief benefits of massage may be related to the release of endorphins, the body’s natural pain killers. These hormones can mask the sensation of pain and create a feeling of well-being that can last for hours after the massage has ended.
Several studies have shown that massage can significantly lower pain levels when compared to either no treatment or sham massage. The studies also showed that massage therapy can increase the movement of lymph and reduce inflammation, which in turn helps to relieve pain. It is believed that these results are a result of the effects on the nervous system, the immune system and blood circulation.
Research suggests that massage can reduce pain, especially when it is used in conjunction with other treatments such as heat or exercise. In addition, a massage can increase flexibility in tense muscles and improve range of motion in joints.
For people with chronic pain, regular massages can help break the cycle of pain. The pain cycle is a vicious circle in which the body feels pain, tightens muscles to protect the injured area and inhibits normal movement. This can lead to poor biomechanics and ultimately more pain. Massage breaks this cycle by increasing blood flow to the affected area, loosening tight muscles and releasing endorphins.
Many people who are in pain will resort to medications for relief, but these can have serious side effects over time. NSAIDs are linked to liver failure and opioids can become addictive. In addition, the medications often only treat the symptoms and not the underlying causes of the pain. This is why massage is so beneficial for pain relief; it targets the underlying cause of the pain and can alleviate the problem long term.
Increased Circulation
Poor circulation can cause many health problems including memory issues, erectile dysfunction in men, pain in the legs and feet, fatigue, digestive difficulties and in extreme cases blood clots. Many massage therapists use techniques that boost the body’s natural circulatory system to help with these issues.
The manipulation of the soft tissue during massage encourages the dilation of blood vessels improving overall circulation. The lymphatic system is also stimulated during massage and works alongside the circulatory system to remove waste from the body. This helps improve the flow of oxygenated blood, and reduces swelling, allowing muscles to heal faster after injury or exercise.
Massage is a great way to increase circulation in your arms, legs and back. It is also a good idea for people who have chronic problems like arthritis, or who are recovering from surgery as it can help with the recovery process. In fact, one study showed that after six weeks of regular massage therapy there was a 30% improvement in circulation, which is an impressive statistic and just another reason why incorporating massage into your wellness routine is a smart idea.
When a massage is given, the muscle fibres are stretched and the muscle temperature rises. This increases the elasticity of the muscle which allows for better movement and posture to return. It also reduces the build up of toxins in the muscles which leads to inflammation and pain.
Research has shown that massage does help to reduce the build up of toxins in the muscles. This is thought to be due to the calming effects of the massage which can cause an overall reduction in stress hormones and improved circulation which aids in the elimination of toxins.
Massage is often used to prevent and treat pressure ulcers in patients who are bed ridden. Studies have shown that when a patient is subjected to pressure on the skin for long periods of time it can lead to painful sores which are sometimes difficult to treat and can even be life threatening. Massage has been shown to significantly increase skin blood flow and to stimulate a patients’ endorphins which can help to prevent the formation of these painful pressure sores.
Better Sleep
Studies have shown massage can relieve insomnia, soothe pain, improve sleep apnea, reduce restless leg syndrome symptoms and reduce migraine headaches. But the benefits of massage don’t end there; regular massages can help reset the body’s natural sleep-wake cycle. The more consistent sleep patterns that can be established, the more rested you’ll feel night after night.
The reasons for this are multifaceted, but one of the most significant factors is that massage increases serotonin levels, which in turn helps produce melatonin and regulates your sleep-wake cycle. Another is that massage stimulates the vagus nerve, which activates the parasympathetic nervous system to induce relaxation and lower heart rate and stress hormones like cortisol.
Additionally, massage reduces tension and anxiety, which can contribute to sleep problems. The soothing effects of touch can trigger the release of oxytocin and dopamine, two neurotransmitters that create feelings of calm and well-being. Combined with other sleep hygiene strategies—such as keeping the bedroom dark, limiting light exposure and turning off electronics before bed—massage can have a powerful impact on your ability to fall asleep and enjoy more restful sleep throughout the night.
While some types of massage are more effective than others for improving sleep, Testa recommends Swedish or deep tissue techniques that incorporate long strokes, kneading, friction and tapping over the entire body to reduce muscle tension and stress. She also suggests myofascial release, a technique that releases tightness in the connective tissue that covers muscles.
Getting a good night’s sleep can be challenging when there are many factors that contribute to poor quality sleep. But it’s important to remember that the solution may be as simple as incorporating more relaxing activities into your day-to-day routine or making minor changes to your home environment. Massage therapy is an easy, affordable way to boost your sleep and improve the overall quality of your life.
If you suffer from sleep disorders, schedule a regular appointment with a qualified massage therapist. Depending on the severity of your conditions, try a bi-weekly or monthly massage as a preventative measure. If you don’t have severe sleep issues, consider a weekly massage or a monthly “reset” of your body and mind.