When it comes to relaxation, there are a couple of things all of us associate with that it: medical spa days, cozying up by the fire, remaining in bed till 2 p.m. and, of course, getting a massage. And although massage is great for helping you relax, it has more restorative advantages, too. The term "massage" itself in fact incorporates a large selection of various kinds of massage, ranging from Swedish massage (the most common type), to massages that have actually a more targeted and specific purpose, like a sports massage, which is targeted at helping professional athletes recover.No matter the type, the advantages of massage really boil down to one thing: pressure. "The skin is moved during a moderate pressure massage, which leads to a calming and slowing down of the nerve system," says Tiffany Field, PhD, director of the Touch Research Institute at the University of Miami School of Medicine. Which slowing down of the nervous system causes other physiological impacts, too, like a decrease in heart rate, reduced blood pressure, and changes in EEG patterns (electrical activity in your brain), says Field.
Plus, in order to see those results, it takes less time than you may think. "For research study, we're able to record positive effects for massages that are just 20 minutes long," says Mark Hyman Rapaport, MD, chief of psychiatric services at Emory Health care, who has led numerous research studies focused on the results of massage. That suggests when you go to get a massage (many of which are normally promoted for being around 50 minutes long, says Dr. Rapaport), you're under pressure for ample time to see ideal benefits.And if you can't afford to head to the medspa down the street? "You do not need to go to a massage therapist all the time," states Field. "You can offer yourself a massage." Considering that we have the ability to reach most areas on our body, you can do a 20-minute self-massage by utilizing a massage brush in the shower or even rubbing a tennis ball versus your limbs, she explains.
So if you're thinking of reserving a time or investing in a self-massager, here are 6 of the therapy's greatest benefits to understand about. Ease anxietyIf you suffer with anxiety, one study recommends that a massage can actually assist significantly minimize your symptoms. "What we believe is going on is it's decreasing the supportive tone that we see with people with generalized stress and anxiety condition and increasing this sort of parasympathetic reaction," says Dr. Rapaport, who led the research study.
Your read more body actually has 2 different nerve systems: the sympathetic anxious system and the parasympathetic nervous system. "Your supportive is fight or flight," states Rudy Gehrman, DC, a sports medicine chiropractic specialist and founder of Physio Reasoning in New York. "If you're getting chased after by a lion, that's your sympathetic nerve system.
And equally terrific news? Those effects of massage on decreased stress and anxiety can really be long-lasting. "We did an informal follow-up, and a substantial number of these individuals stayed anxiety-free anywhere from six months to 18 months later on,