How Massage Supports Mental Health & Nervous System Healing
May is Mental Health Awareness Month, a time to focus on self-care, stress reduction, and the tools that support emotional well-being. While many people think of massage as a luxury or a way to ease sore muscles, research shows that massage therapy plays a significant role in mental health and nervous system regulation.
From reducing stress and anxiety to promoting deep relaxation and nervous system healing, massage can be a powerful tool for emotional balance and long-term well-being. Let’s explore how therapeutic touch supports mental health and why incorporating massage into your self-care routine can help you feel calmer, more grounded, and better equipped to handle daily stress.
The Connection Between Massage and Mental Health
Mental health is deeply connected to the nervous system, which regulates how we respond to stress, process emotions, and recover from challenges. The nervous system has two primary states:
The Sympathetic Nervous System (SNS) – Activates the "fight-or-flight" response in moments of stress. If constantly triggered, it can lead to chronic anxiety, muscle tension, digestive issues, and sleep disturbances.
The Parasympathetic Nervous System (PNS) – Known as the "rest-and-digest" system, it helps the body relax, recover, and regulate emotions.
Massage therapy naturally encourages the parasympathetic response, shifting the body out of stress mode and into a state of deep relaxation and healing.
Key Mental Health Benefits of Massage
Reduces stress and anxiety by lowering cortisol levels
Enhances mood by increasing serotonin and dopamine
Improves sleep quality by promoting relaxation
Encourages nervous system balance and vagus nerve activation
Supports trauma recovery by releasing stored tension
Massage Reduces Stress and Anxiety
Chronic stress can leave the nervous system in a constant state of high alert, making it difficult to relax and recharge. Massage lowers cortisol, the stress hormone, while increasing serotonin and dopamine—neurotransmitters that improve mood and reduce feelings of anxiety.
A study published in the International Journal of Neuroscience found that massage therapy reduced cortisol levels by 31 percent while increasing serotonin and dopamine by 28 percent and 31 percent, respectively.
Massage also encourages deep breathing and mindfulness, both of which help regulate emotional stress and bring the body into a state of calm.
Massage and Sleep: Supporting Rest and Recovery
Sleep disturbances are common for those struggling with stress, anxiety, or depression. Poor sleep can lead to brain fog, irritability, and an overactive nervous system, making it harder to manage emotions effectively.
Massage therapy improves sleep by:
Lowering heart rate and blood pressure
Reducing muscle tension that disrupts rest
Stimulating melatonin production, the sleep hormone
Enhancing relaxation by activating the parasympathetic nervous system
One of the best natural sleep aids is red light therapy, which stimulates cellular repair and promotes deep, restorative sleep.
The Role of Massage in Trauma and Emotional Healing
For those experiencing PTSD, emotional trauma, or chronic stress, the body can hold tension in specific areas, such as the neck, shoulders, and jaw. Massage helps release these physical manifestations of stress, allowing the body to reset and heal.
Facial Lymphatic Drainage and Jaw Massage: Supports relaxation of tight jaw muscles, often linked to emotional stress.
Craniosacral Therapy and Gentle Myofascial Release: Helps the body process stored trauma and reset the nervous system.
Why This Matters
The body remembers stress and trauma, even if the mind tries to move on. By releasing muscle tension in a safe, therapeutic environment, massage can help individuals process and move through emotional stress in a healthier way.
How Massage Supports Vagus Nerve Activation
The vagus nerve is one of the most important nerves in the body for regulating emotions, digestion, and overall nervous system function. When the vagus nerve is stimulated through touch, breathwork, and relaxation, the body experiences:
Lower heart rate and blood pressure
Increased feelings of calm and relaxation
Improved digestion and gut-brain balance
Massage is one of the easiest ways to activate the vagus nerve naturally, making it a powerful tool for those struggling with anxiety, trauma, or chronic stress.
Simple Ways to Support Mental Health Between Massage Sessions
While regular massage is one of the best ways to promote mental and nervous system health, you can also incorporate daily self-care habits to extend the benefits between sessions.
Practice diaphragmatic breathing to help regulate the nervous system and promote relaxation.
Use green light therapy, which has been shown to calm anxiety and support nervous system balance.
Spend time in nature by walking barefoot on the grass or sitting near water to help reset your mind and body.
Stay hydrated and nourish your body with nutrient-dense foods, as dehydration and poor nutrition can increase stress levels.
Prioritize sleep by creating a consistent bedtime routine to support emotional well-being.
Final Thoughts: The Power of Massage for Mental Health
Massage therapy is more than just a luxury—it is a science-backed tool for mental health and nervous system healing. By reducing stress, supporting sleep, and promoting nervous system balance, massage helps the body transition from survival mode to a state of healing and restoration.
This Mental Health Awareness Month, consider prioritizing therapeutic touch as part of your self-care routine. Whether through lymphatic massage, light therapy, or relaxation-focused treatments, massage can help you feel more at ease, emotionally balanced, and deeply restored.
