What is therapeutic massage (and can it boost your mental health)?
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Massage can do more than just relieve sore muscles. Explore the types of therapeutic massage and learn how it can relieve stress and improve your mental health.
We don’t need to tell you how overwhelming life can be. From the moment you wake up, you’re probably juggling a number of responsibilities, from taking care of your family, to putting out fires at work, to handling all the little things in your personal life, like grocery shopping and laundry.
Just reading that paragraph is enough to make your shoulders tense up. With all that stress, it’s no wonder you feel so drained, both mentally and physically.
This is where therapeutic massage can make a big difference.
A therapeutic massage is more than just a treat or a luxurious moment of relaxation — it’s a form of self-care that can have lasting effects on your body and mind. Whether you’re dealing with aches, stress, or just feeling worn out, a good massage can help ease tension and give you some much-needed relief. Unlike a regular back rub, therapeutic massage is designed to target specific areas of discomfort, all while helping you feel more relaxed, less stressed, and more in tune with your body.
What is therapeutic massage?
Therapeutic massage is a form of bodywork that helps heal specific needs, like chronic pain or everyday stress.
It's designed to treat areas where you might be holding tension, such as tight shoulders, a stiff neck, or lower back pain. It can help reduce physical discomfort and encourage your body to heal by improving blood flow, easing muscle tightness, and releasing built-up stress. Therapeutic massage can also calm your mind, help reduce anxiety, improve your mood, and boost your overall wellbeing.
Therapists use various techniques based on your needs and preferences, including gentle stretching, deeper pressure, or focusing on specific “knots” — tight, tender areas that form when muscle fibers contract and don't release properly.
5 types of therapeutic massage
Different types of massage target different needs, so whether you need help with muscle pain, stress, or chronic conditions, there's likely a style for you.
1. Swedish massage
Swedish massage can be a great starting point if you're new to therapeutic massage. It uses long, flowing strokes, kneading, and gentle circular motions to relax your muscles and improve circulation. Many people find this type of massage to be deeply soothing, both physically and mentally. (Here are a few other ways to relieve stress in 10 minutes or less.)
2. Deep tissue massage
Deep tissue massage focuses on the deeper layers of muscle and connective tissue, using firmer pressure to break up knots and release built-up tension. More intense than Swedish massage, it can be especially helpful for chronic pain, stiffness, or recovery from an injury. While you may feel a little uncomfortable during the session, you’ll likely feel better afterward.
3. Trigger point therapy
Ever had a stubborn knot in your shoulder that just won’t go away? Trigger point therapy targets specific areas of muscle tension, called “trigger points,” which are thought to cause pain in other parts of your body. By applying pressure directly to these areas, a therapist may help release tension and reduce discomfort. This may be especially helpful if you have tension headaches or chronic muscle pain.
4. Myofascial release
Sometimes pain comes from the connective tissue surrounding muscles, known as the fascia. Myofascial release gently applies sustained pressure to these tissues, helping relieve stiffness and restore movement. This type of massage is often used to treat chronic pain conditions like fibromyalgia or improve mobility after an injury.
5. Hot stone massage
During a hot stone massage, stones are placed on key points of your body to warm up your muscles, which allows the therapist to work more deeply without using as much pressure. The warmth can help relax tight muscles, improve circulation, and ease stress. Many people find it incredibly soothing, making it a great option if you’re looking for deep relaxation.
Can therapeutic massage actually relieve stress? 7 mental and physical health benefits
While each of the massage types is unique, all of them have one thing in common: They can offer a range of benefits for both your body and mind.
1. May lower stress hormones: Massage has been shown to help reduce cortisol, the body’s main stress hormone. When you’re stressed, your cortisol levels rise, and this can lead to anxiety, poor sleep, and even physical symptoms like headaches. Therapeutic massage works by calming the nervous system, allowing your body to relax and recover, so you feel more at ease, both during and after the massage.
2. Can help the body produce feel-good chemicals: Massage may help to temporarily increase mood-boosting hormones like dopamine, which could potentially help reduce feelings of stress, anxiety, and depression. The mental benefits may even last well beyond the session, helping you feel more balanced and emotionally centered.
3. Can ease muscle tension: When you're stressed, your shoulders might tense up, or your neck or back might feel stiff. Therapeutic massage gently stretches those tight muscles, helping loosen them, improve mobility, and reduce pain.
4. Shown to improve circulation: Massage can help your body deliver oxygen and nutrients to your muscles by improving blood flow. This can promote muscle recovery, reduce swelling, and help healing after an injury.
5. Might enhance your sleep quality: By relaxing your muscles and lowering your stress levels, therapeutic massage may make it easier to get a good night’s rest. Regular sessions can help you develop a more consistent sleep pattern.
6. May boost your immune system: Stress can weaken your immune system, making it harder for your body to fight off illness. Massage not only helps to reduce stress, but also supports your immune system by increasing circulation and helping your body remove toxins. The improved blood flow allows your immune system to work more effectively, keeping you healthier and more resilient to illness.
7. Massage may help improve overall mental health: massage may help to reduce cortisol, balance serotonin and increase dopamine, which could possibly help improve some people’s mood and lower symptoms of anxiety and depression. Massage also encourages mindfulness, helping you stay present and connected to your body, which can be a great way to manage stress and anxiety.
How to enhance your massage with mindfulness
A therapeutic massage can already work wonders for your body and mind, but mindfulness can take those benefits to the next level. Because mindfulness is about being present in the moment and letting go of distractions, it can help you get more out of each massage session — both physically and mentally, making it even better for relieving stress and promoting relaxation. Here are a few tips to get the most out of your massage using mindfulness:
Focus on your breathing
Your breath is one of the most powerful tools to help you stay mindful during a massage. Before the session starts, take a few deep breaths to center yourself. As you lie on the massage table, continue to breathe slowly and deeply, paying attention to how your body feels with each inhale and exhale. Let your breathing become smooth and natural, allowing your body to relax more with every breath.
If you find your mind wandering (which is totally normal), gently bring your focus back to your breath. You don’t need to force anything — just breathe in and out, and let your body follow the natural rhythm. This can help quiet your thoughts and make it easier to fully enjoy the massage.
💙 It’s easy to take your breath for granted — but it can help you calm down and reset. Reset with the Breath is a short practice to help you feel more balanced and relaxed.
Tune into your body
Mindfulness encourages you to stay connected to your body, which can enhance your massage experience. As the therapist works on different areas, pay attention to the sensations in your muscles. Notice where you're holding tension and how the pressure of the massage helps release it.
This awareness allows you to fully appreciate the healing process as it unfolds. It also means you can tell your therapist if something feels too intense, or if you want them to focus more on a specific area.
💙 Feel more at home in your body by practicing some of the moves Mel Mah models in her Your Body, Your Home session.
Let go of distractions
It’s easy to let your mind drift during a massage, especially if you’re juggling a lot of responsibilities. You might start thinking about your to-do list, work deadlines, or what’s for dinner. But letting go of those distractions—even for just an hour—can be incredibly refreshing.
Gently put aside any thoughts about your day-to-day worries and focus instead on the present moment. If you catch yourself thinking about something else, don’t be hard on yourself — just acknowledge the thought, let it go, and return to the experience of the massage. This time is for you. Allow yourself to enjoy the peace of the session without worrying about anything outside the room.
💙 Especially in this digital era, it can feel impossible to tune out the world and tune into yourself. Try Tamara Levitt’s 7 Days of Focus series to learn how to stay present.
Set an intention for your session
Before your massage begins, take a moment to set an intention. This might be something simple, like “I want to relax,” or more specific, like “I want to release the tension in my shoulders.” This can help guide your focus during the session.
As the massage therapist works on your body, remind yourself of your intention, and notice how it starts to take effect. If your goal was to relax, notice how your muscles soften and your breathing slows. If your goal was to relieve pain, pay attention to how the discomfort eases as the therapist targets specific areas.
💙 You can bring intentionality into your everyday life too. In the Living with Intention episode of The Spark, Oscar winner Matthew McConaughey discusses his core values and how he stays true to himself.
Stay present after the massage
After your session, take a few moments to stay present and enjoy how your body feels. Notice the areas that feel more relaxed, or the sense of calm in your mind. You might take a walk or journal about how you feel (here are 9 other tips to help you be more present). Soak in the positive effects before you jump right back into your busy day, as this can help extend the benefits of the massage and keep you grounded for the rest of the day.
💙 Being present is so much more than just being physically here. Jay Shetty digs into the difference in his Be Here, Be Present meditation.
Therapeutic massage FAQs
How often should I get a therapeutic massage for stress relief?
If you’re dealing with a lot of stress or anxiety, weekly or bi-weekly therapeutic massages can be helpful, as they can keep your muscles relaxed and your mind calm. Over time, as your stress becomes more manageable, you might find monthly sessions are enough to maintain the benefits. Massage can also be an “as-needed” treatment if you notice you’re feeling particularly tense or overwhelmed. Listen to your body and notice when you could use a reset.
What’s the difference between therapeutic and deep tissue massage?
All types of therapeutic massages are designed to relieve tension, but the intensity and focus can differ. Deep tissue massage is one of the more intense types.
Deep tissue massage targets the deeper layers of muscle and connective tissue, using more pressure to relieve chronic muscle tightness. If you’re dealing with ongoing pain, stiffness, or an old injury, deep tissue massage can help — though you might feel a bit sore afterward.
Can therapeutic massage help with chronic pain as well as mental health?
Therapeutic massage can help both chronic pain and mental health issues like anxiety or depression.
Chronic pain can lead to muscle tightness, poor posture, and limited movement, all of which can worsen the pain over time. Massage can help relieve that tension —and also improve circulation and promote healing in the affected areas. Many people with conditions like arthritis and fibromyalgia find regular massage therapy makes them feel better and improves their quality of life.
For mental health, massage can help lower stress hormones like cortisol, balance serotonin and increase dopamine. This can boost your mood, reduce feelings of anxiety, and help you relax.
Many people dealing with chronic pain also struggle with mental health issues, so the dual benefit of massage—relieving both physical and emotional pain—can be a great relief.
Is therapeutic massage suitable for people with anxiety disorders?
Therapeutic massage can be very helpful for people with anxiety disorders. The calming effects of massage, combined with the release of tension in the body, can help ease the physical symptoms of anxiety — like muscle tightness, headaches, or a racing heart. During a massage, your body enters a state of deep relaxation, which can help reduce feelings of anxiousness.
Massage can also encourage mindfulness — focusing on the present moment and tuning into the sensations of the massage can help you feel more grounded and calm. Many people with anxiety find that regular massage therapy helps them manage their symptoms, and improves both their mental and physical wellbeing.
How long do the mental health benefits of a therapeutic massage last?
After a massage, you’ll likely feel an immediate sense of calm and relaxation, and your stress levels will be lower. For some people, this feeling can continue for several days.
If you get regular massages—say, weekly or monthly—you might find that the benefits build up, which can help keep your stress levels in check and make it easier to maintain a positive mental state. (Here are 18 more tips to train your mind to stay positive.) If you’re dealing with ongoing anxiety, stress, or depression, regular massage therapy may help as part of a more comprehensive treatment plan.
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