How Massage Helps with Nervous System Regulation

Ever feel like you can’t relax even when you finally have the time to? Maybe your shoulders are always tense, your sleep is broken, or your mind is racing before your feet even hit the floor. You’re not alone,, and you’re not broken. You’re likely dealing with nervous system dysregulation.

In today’s high-pressure world, our bodies rarely get the chance to truly rest. We rush, we scroll, we stress and over time, that constant alertness rewires our nervous system to stay in survival mode. But the good news? Your body can relearn balance. And massage therapy is one of the most powerful tools to support that reset.

This isn’t just about pampering. It’s about science. Research shows that massage can:

• Shift your nervous system from “fight or flight” to “rest and digest.”
• Lower cortisol and stress hormones
• Increase feel-good neurotransmitters like serotonin and dopamine
• Improve sleep, digestion, and emotional regulation

In this article, we’ll explore how massage therapy helps regulate your nervous system, what the science says, and which massage styles are best for calming your body from the inside out. Plus, we’ll share real quotes from nervous system experts, booking info, and optional add-ons to enhance your next session.

Let’s start by understanding what nervous system dysregulation really looks like and why it’s more common than you think.

Understanding Nervous System Dysregulation

Most people think of stress as something that happens in their head. But your nervous system tells a deeper story, and it lives in every muscle, organ, and nerve ending in your body.

What Is Nervous System Dysregulation?

Your nervous system has two main settings:

• Sympathetic (“fight or flight”): Your body’s emergency mode. Heart rate increases, breathing becomes shallow, and muscles tense up.
• Parasympathetic (“rest and digest”): Your recovery mode. This is where healing, digestion, and deep rest happen.

In a healthy, regulated nervous system, your body switches between these two states depending on the situation.

But if you’ve been under chronic stress, experienced trauma, or are constantly overstimulated (hello, notifications), your nervous system may get stuck in sympathetic overdrive.

This is called dysregulation, and it’s more common than you might think.

Common Signs You’re Dysregulated

You might be dealing with nervous system dysregulation if you regularly experience:

• Anxiety or panic attacks
• Digestive issues
• Tension headaches or jaw clenching
• Insomnia or waking up tired
• Difficulty concentrating
• Feeling “numb” or disconnected from your body
• Always feeling on edge, even during rest

As Dr. Stephen Porges, the neuroscientist behind Polyvagal Theory, explains:

“Safety is the treatment… If the nervous system perceives safety, it can start to regulate on its own.”
—Dr. Stephen Porges, PhD

Massage therapy provides that sense of safety. It sends a physical signal to your brain: you’re okay now.

Why This Matters Physically

When your nervous system is constantly stuck in stress mode, it triggers:

• Excess cortisol (which impacts blood sugar, sleep, and immunity)
• Tight muscles and fascia (which restrict blood flow)
• Overactive immune responses (which may worsen inflammation)

In fact, research shows that dysregulation can contribute to serious chronic conditions like high blood pressure, IBS, and autoimmune flares (Harvard Health).

You Don’t Just “Think” Stress, You Store It

A powerful quote from trauma expert Bessel van der Kolk says it all:

“The body keeps the score.”
—Dr. Bessel van der Kolk, MD

Massage helps you rewrite that score by calming the nervous system through gentle touch, breath regulation, and connection.

Does this sound familiar? If your body always feels tense or your mind never stops racing, your nervous system might need support. Come see us at The Self Centre for the support you need.

In the next section, we’ll explore exactly how massage therapy helps reset it.

The Science Behind Massage and Nervous System Regulation

Massage therapy isn’t just a feel-good experience; it’s backed by decades of research into how the body processes stress and resets itself through safe, nurturing touch.

When applied with intention, massage activates your parasympathetic nervous system and stimulates real, measurable physiological changes. Let’s break those down.

1. Massage Activates the Parasympathetic Nervous System

One of the most powerful effects of massage is its ability to shift the body out of “fight or flight” and into a calm, healing state.

A 2022 randomized controlled trial published in Frontiers in Psychology found that even a single 20-minute massage significantly increased heart rate variability (HRV)—a key marker of parasympathetic activation and stress resilience.

Higher HRV is strongly linked to better mood, improved focus, and more flexible responses to stress.

2. Massage Reduces Cortisol, the Body’s Primary Stress Hormone

A meta-analysis published in the International Journal of Neuroscience looked at 25 separate studies and found that massage can reduce cortisol levels by up to 31% after a single session.

Study summary: https://pubmed.ncbi.nlm.nih.gov/35319842/

That’s huge when you consider how many chronic conditions, from anxiety to weight gain, are tied to elevated cortisol levels.

3. It Boosts Serotonin and Dopamine

Massage doesn’t just calm the body; it also uplifts the brain. According to Psychology Today, massage can increase serotonin levels by up to 28% and dopamine by 31%, helping to stabilize mood, improve emotional regulation, and support nervous system balance.

“Massage helps reset the autonomic nervous system, leading to reduced stress hormones and a return to a balanced physiological state.”
— Dr. Tiffany Field, Director, Touch Research Institute, University of Miami

4. It Supports Brainwave Regulation

Massage has also been shown to increase alpha brainwaves, the kind associated with relaxed wakefulness and meditative states. These brainwaves help you focus, reduce mental chatter, and shift into a deeper state of calm.

Harvard Health explains how alpha waves play a critical role in anxiety regulation by helping the brain slow down and process fear signals more effectively.

Massage Styles That Support Nervous System Regulation

Not all massage styles affect the nervous system in the same way. Some focus on gentle, rhythmic touch to help the body unwind, while others use deeper techniques to release stored tension and recalibrate your stress response.

At The Self Centre, we offer both Therapeutic Massage (including Deep Tissue) and Relaxation Massage (Swedish), each proven to support nervous system health in different ways.

Here are four modalities that work particularly well for stress relief and nervous system regulation:

1. Relaxation Massage (Swedish)

This is the most well-known style of massage, using long, flowing strokes and rhythmic kneading to activate your parasympathetic nervous system, the part of your body responsible for “rest and digest.” It’s a gentle yet powerful way to help you slow down, breathe deeper, and feel more at ease.

Best for: First-time clients, stress relief, mood regulation

Learn more: Swedish Massage

2. Therapeutic Massage (Deep Tissue)

This deeper, targeted style works through tight muscles and fascia, especially in areas like the shoulders, neck, and lower back, where chronic stress often settles. By releasing tension at the muscular level, therapeutic massage helps calm your body’s fight-or-flight response and restore a greater sense of ease.

Best for: Physical stress, tension headaches, chronic tightness

Learn more: Deep Tissue Massage

3. Myofascial Cupping

Myofascial cupping uses silicone or glass cups to create suction over targeted areas of the body. This gentle lifting of the skin helps release stuck fascia, improve circulation, and free up stored stress and tension in the tissues. It’s especially beneficial for clients with a history of trauma, overuse injuries, or nervous system dysregulation.

Best for: Fascia release, chronic tension, trauma recovery, stress detox
(Note: Myofascial cupping is available through select practitioners; inquire when booking

4. Reflexology

By applying gentle pressure to points on the feet, hands, or ears, reflexology stimulates pathways that correspond to specific organs, including the vagus nerve and other regulatory centres.

Best for: sensitive clients, those who prefer non-invasive touch, vagal nerve stimulation

“Touch is a powerful signal to the brain that you’re safe. Massage styles that prioritize slowness, rhythm, and intention can retrain the nervous system to release chronic fight-or-flight patterns.”
— Dr. Bessel van der Kolk, author of The Body Keeps the Score

Who Can Benefit from Nervous System-Focused Massage?

Nervous system regulation isn’t just for people who’ve experienced trauma or struggle with anxiety, although both groups can benefit tremendously.

The reality? Most of us are navigating some level of chronic stress, overstimulation, or emotional exhaustion.

Here’s who typically sees the biggest improvements from massage therapy designed with the nervous system in mind:

1. People with Anxiety or Panic Disorders

Constant worry, racing thoughts, and heart palpitations are signs that your sympathetic nervous system is dominating the show.
Massage helps interrupt that loop by sending safety signals to your brain through physical touch. This promotes vagal tone, calms the amygdala, and helps the body “downshift.”

A 2023 study in the Journal of Clinical Psychiatry found that patients with generalized anxiety disorder who received weekly Swedish massage for six weeks showed greater improvement in symptoms than those who received light touch therapy.  Study Summary

2. Trauma Survivors

When someone experiences trauma, the body holds onto it, literally. Muscles may tighten, breath becomes shallow, and the brain remains on alert.
Massage can help gently break this pattern. Modalities like craniosacral therapy and slow Swedish massage are especially effective for helping survivors feel safe in their bodies again.

As trauma expert Dr. Peter Levine puts it, “Trauma is not what happens to you, it’s what happens inside you as a result.”

Massage helps shift what’s happening inside by restoring a felt sense of safety and calm.

3. Burned Out Professionals & Parents

Work stress, family pressure, poor sleep, screen fatigue, and modern life keep the nervous system in a near-constant state of activation.
If you’re always “on,” massage offers a rare opportunity to unplug and retrain your body to rest truly.

4. People with Chronic Pain or Fibromyalgia

Massage therapy has been found to significantly reduce pain intensity and fatigue and improve sleep in people with fibromyalgia when included as part of a treatment plan over several weeks.

One 2022 review (‘The role of physiotherapy in fibromyalgia: Current and emerging evidence’) noted that manual therapies, including massage, were effective for improving pain and other symptoms in fibromyalgia patients.

5. Anyone Seeking Better Sleep, Focus, or Emotional Stability

You don’t have to have a diagnosis to benefit from nervous system-focused massage. Even occasional sessions can improve mood, sharpen focus, and enhance sleep quality by improving heart rate variability and regulating stress hormones.

“Massage is one of the few wellness tools that positively impacts all branches of the nervous system, from reducing cortisol to increasing vagal tone. That’s a big deal.”
— Dr. Tiffany Field, Director, Touch Research Institute

Optional Add-Ons to Deepen Your Nervous System Reset

While a high-quality massage is powerful on its own, certain enhancements can take the experience to the next level especially when your goal is deep nervous system regulation.

Here are a few simple, research-supported add-ons we recommend at The Self Centre to amplify relaxation and maximize therapeutic impact:

Aromatherapy

Aromatherapy massage, especially with lavender essential oil, has been shown in multiple meta‑analyses to reduce anxiety more than control or massage without essential oils. For instance, a 2022 study in Frontiers in Public Health found that aromatherapy massage was among the most effective methods for anxiety relief in people with cancer.

Other reviews also suggest essential oils like lavender and chamomile may contribute to reduced anxiety when combined with touch therapy. PMC+1”

Hot Stone Therapy

Heated stones help melt away tension and stimulate circulation. The warmth relaxes tight muscles and enhances parasympathetic activity, helping your body fully settle into rest mode.

This is especially helpful if you suffer from chronic pain, seasonal tension, or have difficulty.

These small additions can make a big difference not only in how your body feels during the massage but also in how long the effects last afterward.

“The nervous system learns through repetition and sensation. Adding layers of calming input, scent, heat, and rhythm, helps reinforce the brain’s sense of safety and stability.”
— Dr. Stephen Porges, PhD, Polyvagal Theory

Massage Rates, Booking & What to Expect

At The Self Centre Massage & Wellness, our goal is to make nervous system-focused massage both effective and accessible. Whether you’re booking your very first session or you’re returning for continued support, you’ll receive high-quality, intentional care from registered massage therapists who understand how to support your nervous system.

Massage Rates

Our pricing is transparent, with no hidden fees, and GST is always included:

• 60-Minute Massage – $130
  Perfect for focused nervous system support, general relaxation, or stress relief.
• 90-Minute Massage – $175
  Ideal if you’re carrying deeper tension, want to explore trauma-informed modalities, or simply need extended time to fully decompress.

Direct billing is available for most major insurance providers. Just bring your benefits card and our team will take care of the rest.

How to Book

We’ve made booking easy, flexible, and convenient:

• Online: Book Now
  
• Call: 780-485-1404
• Text: 587-905-0864
• Visit: 2324 Ellwood Dr SW, Edmonton, AB T6X 0A9
• Map: Get Directions on Google Maps

Same-day and next-day appointments are often available, especially for those needing immediate stress support.

What to Expect

• You’ll be greeted warmly and given a few minutes to settle in.
• Your RMT will check in with you about any stress, trauma, or physical concerns.
• All treatments are trauma-informed, judgement-free, and adapted to your comfort level.
• You’ll leave feeling calmer, more grounded, and more connected to your body.

Conclusion: Give Your Nervous System the Support It Deserves

If you’ve been running on empty, pushing through anxiety, or feeling like you’re always “on,” it’s time to support your nervous system, not just your schedule.

Massage isn’t just about loosening muscles. It’s about re-teaching your body and brain how to feel safe again. To rest. To recover. To regulate.

Whether you’re healing from trauma, navigating burnout, struggling with anxiety, or simply trying to feel more balanced, massage therapy offers a science-backed, hands-on approach to restore nervous system health.

At The Self Centre, we’re here to meet you exactly where you are. No pressure, no expectations, just caring, qualified therapists who understand that your body has been through a lot… and knows how to heal.

Book Your Nervous System Reset Today

If you’re ready to:

• Sleep better
• Breathe deeper
• Feel more emotionally balanced
• Reconnect with your body

Then we’re ready to help.

Call or text us today to book your first nervous system-focused massage and experience the difference that safe, therapeutic touch can make.

📞 Call: 780-485-1404
📱 Text: 587-905-0864
🌐 Book online: Book Now