Stress is an activated state and being in this state for a while is not damaging to our minds and bodies. Eventually all stressful situations come to an end and our nervous system reverts back to normal and the flight-or-fight response is counteracted with its own molecular cascade of chemical cell signalling. In other words, heart rate slows down and we are able to cool off and breathe easier. But when we are stressed for days and our parasympathetic nervous system is unable to manage our emotional reactions, stress hormones such as cortisol are released. High levels of hormones in the blood contribute to long-term physical problems including inflammation, weight gain, insomnia and heart disease. Massage and Yoga stop the negative cycle of stress by inducing so called relaxation response.
Relaxation response is the counterpart of fight-or-flight response
We all know a lot about stress and worry as this is what most people talk about. On the other hand we tend to pay less attention to our body when it is not in a state of perceived danger any more. In a massage, a caring, safe touch combined together with pain relief results in a relaxation response.
This means that the body moves from a state of physiological arousal to a state of physical relaxation. Heart rate, blood pressure, digestive functioning and hormones like adrenaline and cortisol, return to their normal state.
This response is encoded in our DNA and responds well to stressful situations which are rarely triggered. However, in modern times, as the stress response is often triggered multiple times throughout the day, the relaxation response doesn’t always have a chance to restore natural balance. Stress does not just go away and as a result, it stays in the body in the various forms. Most common consequence of chronic stress is muscle tension and poor blood flow.
The physical manipulation in massage leads to mechanical responses
Chronic muscle tension or injury can be targeted by deep tissue massage. Application of firm pressure and slow strokes allows reaching deeper layers of muscle and fascia (the connective tissue surrounding muscles). This in turn causes physiological changes through relaxation response, which is an involuntary, yet predictable response of the nervous system to massage techniques and touch.
Our bodies also react to the pressure applied to the soft tissue. Skin receptors are responsible for the feeling of touch. This feeling is combined with another “feel good” positive from receptors located deeper in the muscles reacting to mechanical stimuli. Together, these responses can produce physical and emotional benefits. Relaxation and normalization of the soft tissue (muscle, connective tissue, tendons, and ligaments) releases nerves and deeper connective tissues. This results in improved blood and lymph circulation and enhanced delivery of oxygen and nutrients to muscle cells. As cellular health improves, tissues remove waste products more efficiently and absorb excess fluids which in turn reduce swelling in soft tissues.
Relaxation in deep massage therapy
Contracted muscles compress nerves around them. Massage therapy relaxes deep tissue which reduces painful contractions and spasms. When these muscles are relaxed, the nerves are no longer compressed and can properly perform their biological function of transmitting messages to and from the brain, which improves functioning of the muscles and organs.
Touching the skin or applying pressure relaxes muscles, tendons, and ligaments. In addition, while some of the deeper tissues of the body, such as deep spinal musculature, cannot be easily accessed by a massage therapist, the release of more superficial layers of muscles may also affect these deeper layers. This can lead to both superficial and deep tissues finding a better alignment and balance.
Organs can also benefit from massage. Neurological pain pathways are shared between muscles, bones, and nerves. If distress occurs in any place of the body, organs will reflect this distress by becoming dysfunctional. Low back pain is a good example as it can intensify menstrual cramps and menstrual cramps can cause low back muscles to tense. Another example is the connection between massage therapy and heart disease. Extensive scientific studies showed its positive effects on patients with heart conditions. Massage can therefore improve symptoms associated with the functioning of both the organ and the muscles.
Induction of relaxation occurs in steps
The following is a relaxation exercise from Dr Herbert Benson, as described in his book ‘The Relaxation Response’. Give it a go, and see if you obtain any of the intended benefits. As with every holistic approach, this method too should be practiced regularly until it comes with little effort. Because digestion systems interfere with relaxation response, do not for two hours after a meal.
Prepare to relax
Make sure you will be warm. Use a blanket or extra clothes if need be. Sit quietly in a comfortable position.
Close your eyes.
Think about letting go of the tension in all your muscles, beginning at your feet and moving up to your face.
Keep the muscles loose.
Focus on your breathing, breathe through your nose and become aware of your breathing.
As you breathe out, say the word ‘one’ silently to yourself (or another word, such as ‘calm’, ‘peace’, or ‘easy’.)Breathe easily and naturally.
Don’t try too hard
Do not worry about it if you are not good at reaching a deep level of relaxation – let it happen at its own pace.
Deal with distractions
Distracting thoughts will probably occur. Do not dwell on these. Just return to repeating ‘one’ (or your own word).If you start to feel a little dizzy or breathless this will be caused by over-breathing because you are feeling anxious about doing it right. Just breathe out when your body naturally wants to and concentrate on saying your word. If you notice a slight tension in your ‘favourite spot’ – your jaws, neck or scalp – this will be because you are trying too hard. Just let go – this type of relaxation comes when you are not thinking about it!
Bring your relaxation to an end
After relaxing for 10-20 minutes, begin to focus your mind on the usual tasks. You may open your eyes to check the time but do not use an alarm, which will make you tense up again. When you finish, sit quietly for several minutes, at first with your eyes closed and later with your eyes open. Then stand up slowly.
