Does massage really help fight stress? This question intrigues both scientists and people looking for natural ways to relax. The latest research sheds new light on how touch therapy really works and why it’s worth trying.

SEE ALSO: Massage as part of your daily health care routine

How does massage affect your brain and body?

Scientific research confirms that massage improves mood, reduces tension, and lowers anxiety. It also lowers heart rate and blood pressure, although these mechanisms require further study. Importantly, the overall effect of massage on cortisol levels in adults is small and statistically insignificant [1]. This means that, contrary to popular belief, reducing cortisol is not a main benefit of massage. 

This technique reduces stress in a different way - it activates the parasympathetic nervous system, which is responsible for recovery and calm, allowing your breathing to deepen and your muscles to release built-up tension [2].

Among the various massage techniques, shiatsu stands out - a Japanese method that research shows has promising results in reducing tension.

Shiatsu massage - a Japanese approach to relaxation

Shiatsu massage is a Japanese therapeutic technique that involves applying pressure to specific points on the body with different parts of the hands. Scientific research suggests that this massage technique can be effective for:

• relief from various types of pain (menstrual pain, labor pain, chronic lower back pain),
• reduced anxiety and mental tension,
• improved sleep quality and overall well-being [3].

However, it’s worth remembering that results may vary depending on individual factors and how regularly you use it.

Modern massagers, such as ZENT® Ergosense™ use shiatsu techniques in a special acupressure attachment. Thanks to DeepReach™ technology, the device reaches 10 mm into the tissue, effectively relaxing tense muscles and helping reduce stress.

Ways to relax tense muscles

We don’t always have time to visit a massage therapist. Here are proven methods you can use every day:

1. Vibrating massagers – ZENT® Ergosense™ with DeepReach™ technology reaches 10 mm into the tissue and offers 5 intensity levels. It operates quietly (under 45 dB), so you can even use it in the evening.

2. Percussion massager – compact ZENT® MiniPulse™ weighs just 235 g and fits in your pocket. Its brushless motor (up to 2,200 strokes per minute) effectively relaxes tense muscles, while SmartPressure™ technology automatically adjusts the massage intensity, so you don’t have to worry about how strong it is.

3. 6D massager with thermotherapy – ZENT® HandSense™ combines 6D massage technology with HeatTouch+ Technology™ (up to 45°C). It’s cordless and hands-free thanks to its adjustable strap, so you can read or work while enjoying a massage.

4. Warm baths – a temperature of 38-40°C affects the muscles by warming the body from the outside, although the relaxing effect is moderate [4].

SEE ALSO: Different types of home massagers—which one should you choose?

How can you relax tense muscles throughout the day?

• Microbreaks every hour – 2-3 minutes of gentle neck massage or stretching.
• Progressive muscle relaxation – alternately tense your muscles for 5-7 seconds and relax them for 10-20 seconds. This massage technique helps you better recognize and control tension in your body.
• Diaphragmatic breathing – 5 slow, deep breaths effectively lower stress levels and reduce muscle tension.
• Gentle stretching – gentle movements of the shoulders and back release tension on both a physical and psychological level.

Research confirms that regularly using these simple techniques throughout the day can quickly relax muscles, reduce fatigue, and improve your ability to cope with stress [5].

Research confirms that massage may help reduce stress, although the mechanisms behind this effect are more complex than commonly thought. It is not linked to a significant drop in cortisol levels, but it is associated with a lower heart rate, improved mood, and relaxation of tense muscles. Modern solutions, such as ZENT massagers, make it possible to enjoy these benefits regularly in the comfort of your home. The key is consistency—even 10-15 minutes a day can support your well-being.

FAQ – Frequently asked questions

How long does the stress-relief effect of massage last?

The relaxing effects of massage are strongest immediately after a session and last for several hours. However, regular massage (2-3 times a week for several months) leads to cumulative, long-term benefits, including sustained improvements in mood, reduced stress, and a better quality of life. Some physiological effects, such as lower blood pressure, may fade after a few days without continued use, so regularity is key to maintaining long-term effects [6].

Can you overdo stress-relief massage?

Daily 10-15-minute sessions are safe. Modern devices, such as the ZENT series, have an automatic shutoff to prevent overuse.

Can massage replace anti-anxiety medication?

Massage may complement medication, but it should not be the only treatment for serious anxiety disorders. Always consult a doctor if you have chronic stress.

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Footnotes: 

[1] Moyer, C. A. et al., "A meta-analysis of massage therapy research", Psychological Bulletin, 2020.

[2] Nur Effa Nira Mat Isar et al., "Acute massage stimulates parasympathetic activation after a single exhaustive muscle contraction exercise", Journal of Bodywork and Movement Therapies, 2022.

[3] Daiki Kobayashi et al., "The Effect of Shiatsu Therapy on Sleep Quality in Patients With Low Back Pain", Holistic Nursing Practice, 2023.

[4] Viktorija Treigyte et al., "Passive heating-induced changes in muscle contractile function are not further augmented by prolonged exposure in young males experiencing moderate thermal stress", Frontiers in Physiology, 2024.

[5] Bugse Ozgundondu et al., "Effects of progressive muscle relaxation combined with music on stress, fatigue, and coping styles among intensive care nurses", Intensive & Critical Care Nursing, 2019.

[6] J. Baek et al., "Clinical Effects of Using A Massage Chair on Stress Measures In Adults: A Pilot Randomized Controlled Trial", Complementary Therapies in Medicine, 2022.