The effect of massage on stress reduction – scientific facts – ZENT Care

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 is worth using.

How does massage affect your brain and body?

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

This technique reduces stress differently – it activates the parasympathetic system responsible for regeneration and calm, making breathing deeper and muscles releasing accumulated tension [2].

Among various massage techniques, shiatsu draws special attention – a Japanese method that shows promising results in tension reduction in studies.

Shiatsu massage – the Japanese recipe for relaxation

Shiatsu massage is a Japanese therapeutic technique involving applying pressure with different parts of the hands to specific body points. Scientific studies indicate that this massage technique can be effective in:

alleviating various types of pain (menstrual, labor, chronic lower back pain),
reducing anxiety and mental tension,
improving sleep quality and overall well-being [3].

However, it is worth remembering that results may vary depending on individual predispositions and regularity of use.

Modern massagers, like ZENT® Ergosense™, using shiatsu elements in a special acupressure head. Thanks to DeepReach™ technology, the device reaches 10 mm deep into tissues, effectively relaxing tense muscles and supporting stress reduction.

Ways to relax tense muscles

We don't always have time to visit a masseur. Here are proven methods you can use daily:

Vibrational massagers – ZENT® Ergosense™ with DeepReach™ technology reaches 10 mm deep into tissues, offering 5 intensity levels. It operates quietly (below 45 dB), so you can use it even in the evening.
Percussion massager – compact ZENT® MiniPulse™ weighs only 235 g and fits in your pocket. Thanks to a brushless motor (up to 2200 strikes per minute) it effectively relaxes tense muscles, and SmartPressure™ technology automatically adjusts massage intensity, so you don’t have to worry about the strength.
6D massager with thermotherapy – ZENT® HandSense™ combines 6D massage technology with HeatTouch+ Technology™ (up to 45°C). Wireless and hands-free thanks to an adjustable strap – you can read or work during the massage.
Warm baths – temperature 38-40°C affects muscles by warming the body from the outside, although the relaxing effect is moderate [4].

How to relax tense muscles during the day?

Microbreaks every hour – 2-3 minutes of gentle neck massage or stretching.
Progressive muscle relaxation – alternating muscle tensing for 5-7 seconds and relaxing for 10-20 seconds. This massage technique helps better recognize and control tension in the 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 physiological and psychological levels.

Research confirms that regular use of these simple techniques throughout the day can quickly relax muscles, reduce fatigue, and improve stress coping ability [5].

Science confirms that massage can be helpful in reducing stress, although the mechanisms of this effect are more complex than commonly thought. It is not associated with a significant drop in cortisol levels, but rather with a decrease in heart rate, improved mood, and relaxation of tense muscles. Modern solutions, like ZENT massagers, allow regular use of these benefits 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 anti-stress effect of massage last?

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

Can you overdo anti-stress massage?

Daily sessions of 10-15 minutes are safe. Modern devices, like the ZENT series, have automatic shut-off to prevent overdose.

Can massage replace anti-anxiety medication?

Massage can complement pharmacological treatment but should not be the sole therapy for serious anxiety disorders. Always consult a doctor in case of chronic stress problems.

References:

[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.