Even short moments of rest can dramatically reduce your stress levels. That’s what psychologists from the University of Konstanz in Germany discovered in a recent study, which shows that a short massage or period of rest can have a substantial impact on your nervous system – and therefore on your sense of well-being.
Let’s discuss the relationship between stress and the parasympathetic nervous system (PNS) and explore stress reduction activities to create more peace in your life.
Understanding stress and the parasympathetic nervous system
Stress is part of life, but it is not something to ignore. Research has linked chronic stress to a variety of serious health problems, including:
- High bloodpressure
- Build-up of arterial plaque
- Mental disorders such as anxiety and depression
- Addiction
Fortunately, the body has a built-in defense mechanism. The parasympathetic nervous system (PNS) compensates for the stress-induced ‘fight or flight’ response by promoting relaxation and recovery.
Recognizing how relaxing activities such as massage and rest stimulate the PNS can be extremely helpful, as it not only provides immediate relief, but also provides a sustainable approach to managing stress and supporting your overall health.
The University of Konstanz is researching rest and massage therapy for stress
Researchers from the University of Konstanz investigated the body’s response to relaxation, focusing mainly on the physiological effects of massage therapy.
They investigated two types of massage:
- A head and neck pressure point massage targeting the vagus nerve, which serves as an important route to the PNS and regulates crucial body functions such as digestion, heart rate and immune response
- A gentle, more general neck and shoulder massage, to assess whether touch alone can induce relaxation
The study also included a control group that engaged in gentle rest without massage to compare the effects.
Researchers measured physiological relaxation by monitoring heart rate variability (HRV), a reliable indicator of the PNS’s flexibility in responding to changes in the environment. A high HRV is synonymous with a more relaxed state, which emphasizes the PNS’s ability to curb stress responses.
When you are in a ‘fight or flight’ situation, the sympathetic nervous system (SNS) dominates and the heart rate tends to be more consistent and higher. But when the PNS is activated, it calms the body and promotes recovery, leading to a more varied heart rate. This variability indicates that the body is able to efficiently switch between ‘fight or flight’ and relaxation, or ‘rest and digest’.
While participants in both massage groups showed a greater degree of relaxation than those who sat quietly, just ten minutes of either type of massage or rest led to a noticeable increase in relaxation.
In essence, the power of relaxation does not lie in the intensity of the massage, but in the power of touch and taking the time to relax.
The science of rest and massage therapy for stress relief
Have you ever wondered why massage is so soothing? It’s because it activates the PNS, causing your body to move from a state of stress to a state of calm.
In addition to reducing muscle tension, massage also stimulates the nerves and sensory receptors, sending signals to the brain through the spinal cord, which will cause the PNS to reduce physical activity. This leads to:
- Slower heart rate
- Low bloodpressure
- Slower, more rhythmic breathing
- Decreased sweat production
This is how stress-relieving activities work. Even without a massage, simply sitting and resting for ten minutes signals your body to enter a more relaxed state.
For this reason, integrating more rest into your daily routine should not be a luxury, but an essential part of stress management and overall well-being.
- Integrate rest, massage and other relaxation techniques into daily life
- Incorporating more relaxation into your life doesn’t have to be complicated or expensive.
According to Maria Meier, PhD student at the neuropsychology laboratory of the University of Konstanz and author of the study: “You don’t need professional treatment to relax.”
“Having someone gently stroke your shoulders, or even just resting your head on the table for ten minutes, is an effective way to stimulate your body’s physiological relaxation motor,” she adds.
Here are some practical steps to seamlessly integrate stress reduction into your routine:
- Take regular breaks. Set aside five to ten minutes for silence whenever you can. Whether it’s a quick break at your desk or a quiet moment with your morning coffee, these breaks can significantly activate your body’s relaxation response.
- Use self-massage techniques. Use your fingers or a massage tool to rub your neck and shoulders where tension accumulates for a few minutes during the day.
- Add more touch. Both touching and being touched can stimulate your PNS. Share gentle shoulder massages with a partner or spend time with a pet.
- Discover professional massage. If possible, treat yourself to a massage session. It is a valuable investment in your health and well-being.
- Practice mindfulness and meditation. Studies show that mindfulness and meditation, like rest, activate the PNS. Just a few minutes a day can significantly reduce stress and promote longevity.
- Try deep breathing exercises. Simple deep breathing exercises, such as diaphragmatic breathing, also stimulate the PNS. Try taking a few deep breaths during short breaks throughout the day.
Rest, massage, and other stress-reduction techniques and other mind-body techniques do more than just make you feel good. They are scientifically proven methods to combat stress and bring the body into balance.
Now that you understand the relationship between stress and the parasympathetic nervous system, why not take the next step? Discover some relaxation techniques, find what works best for you and make it a regular part of your daily routine.
Whether it’s massage, quiet time, or other mindful practices, you can positively impact your long-term health and improve your quality of life. Your body and mind will thank you.
References:
Chronic psychosocial stress and hypertension – PMC
Chronic stress: a critical risk factor for atherosclerosis – PMC
How can stress lead to a depressive disorder? – PMC
STRESS AND HEALTH: psychological, behavioral and biological determinants – PMC.
Interaction between stress and addiction: contributions from Latin American neuroscience – PMC
Neuroanatomy, Parasympathetic Nervous System – StatPearls – NCBI Bookshelf
Parasympathetic Nervous System – An Overview | ScienceDirect Topics
Vagus nerve as a modulator of the brain-gut axis in psychiatric and inflammatory disorders.
Neuroanatomy, Cranial Nerve 10 (Vagus Nerve) – StatPearls – NCBI Bookshelf
Heart rate variability as an indicator of autonomic nervous system disturbance in Tetanus – PMC.
The effects of heat and massage applications on the autonomic nervous system – PMC
Effect of meditation on autonomic function in healthy individuals: a longitudinal study – PMC
Deep breathing exercise at work: potential applications and impact).