Massage: More Than Just a Luxury Service

Massage therapy is often thought of as just a luxurious day at the spa, a day of relaxation and peace that alleviates all your stress. While that is true, regular massages offer so many benefits beyond just relaxation that promote overall wellness and health. Dr. Mark Hyman Rapaport, MD, the Chief of Psychiatric Services at Emory Healthcare, has led multiple studies focusing on the effects of massage, and has found that positive effects can be felt after just a 20 minute session. Other studies have shown that massage therapy can help boost the immune system by increasing how active the body’s killer-t cells are, which help fight off viruses and cancer cells.While the regularity of your treatments depends on your condition, weekly to bi-weekly massages are encouraged.

It is important to adjust treatment to reflect the change in external factors, especially in the winter when our bodies' defenses against colds, viruses, stress, anxiety, joint pain, low energy, and emotional upset are lowered. Due to the cold temperatures and long nights, physical activity is less appealing, causing decreased energy due to the lack of circulation. A massage can help make up for this by circulating blood, boosting energy, relieving stress, as well as other positive effects.

These positive effects include:

• Anxiety relief

• Aids in better sleep

• Balances immune responses

• Boosts focus

• Heals injuries

• Strengthens the immune system

• Cold and flu preventative

• Slows the nervous system

• Decreases heart rate

• Lowers blood pressure

• Changes EEG patterns

• Increases lymph flow

• Improves mood

• Increases energy

Types of Massage

Susan Arenkill, our Certified Massage Therapist and Reiki Master, offers the following massage services, with half hour sessions starting at $50. She can incorporate energy work into her massages, like Reiki, a form of energy healing centering around life force that promotes healing, or chakra balancing, which is the technique of channeling or clearing energy in the 7 chakras, or energy centers, located along the spine.

Swedish: This type of massage is all about promoting relaxation by releasing muscle tension. This technique is done with gentle pressure, and is beneficial for people who hold tension in their neck, shoulders, and lower back. Daily activities like sitting in a chair or working at a computer can cause tension in these areas, but Swedish massage is not limited to just the neck, shoulders, and back. This type of massage is best if you are primarily looking for relaxation and muscle tension relief from stress.

Orthopedic: This type of massage breaks down pain cycles, re-educates muscles, and increases range of motion after an injury or stress. It is beneficial to those healing from an injury, and focuses on the muscles and soft tissues surrounding joints. Soft tissue injuries like sprains, pulled muscles or torn ligaments, carpal-tunnel syndrome, frozen, shoulder, tennis elbow, tendinitis, sciatica, and bulging discs are all conditions this type of massage treats. Techniques like soft tissue manipulation, muscle compression, muscle contraction, and gentle pressure work to pinpoint areas of pain and promote circulation to those areas.

Reiki: Reiki is a Japanese practice that treats the whole person- mind, body, and spirit, promoting feelings of relaxation, well-being, security, and peace. This practice is based on the idea that life force energy, or Qi, flows through our bodies and is what creates life. If qi energy is low, then illness and disease are more likely to occur, whereas if it is high, health and happiness are abundant. Reiki is performed by placing the hands or palms lightly on the body or hovering above it to move energy along the seven chakras of the body.

Chakra Balancing: Chakras are the seven main energy centers in the body that receive, transmit, and assimilate life force energy, or qi. They are aligned vertically, starting at the top of the head down to the feet. Each chakra is associated with a color, a function, consciousness, organs, ailments, elements, and more. Chakras are connected to each other by meridians, or energy pathways. If a certain chakra is blocked, that means the flow of energy is blocked, causing numerous ailments associated with the particular chakra. If the chakras are open and balanced, qi is free to flow through the whole body, aiding in wellness. Common techniques for balancing chakras include crystals, reiki, sound and color therapy, meditation, yoga and other exercises, and breathing techniques.

Cranial Sacral: Also known as craniosacral therapy, this gentle technique uses a light touch to feel membranes and the movement of fluids in and around the central nervous system. Tension relief in the central nervous system promotes feelings of well-being, eliminates pain, and boosts the immune system. This technique can provide a deep inner balance, relieves stress, body tension and fatigue, relief from headaches and mental fatigue, neck pain, as well as relief from the side effects of cancer treatments.

Prenatal: This massage utilizes techniques from Swedish massage, with modified positions and pressure to ensure ultimate comfort for the expecting mother. The benefits of this massage include reduced swelling, lessens lower back pain, improves sleep, prepares your body for labor and birth, relaxes your body, and relieves pain naturally.

Massage therapy goes beyond luxury; it is a form of self care, of checking in with yourself to assess where you need extra help in your health. Stress relief and relaxation are essential to overall wellness, and have benefits that can keep you healthy year around, but especially in the winter when your body has to work harder. 20 minutes a day can lower your blood pressure, boost your immune system, promote better sleep, relieve anxiety, and circulate your blood for pain relief. Massage therapy is a medical treatment that can connect the body and soul for well rounded wellness and better health.

References

Cruz, Amber. “Reiki: Explaining the Benefits of This TCM Healing Modality”. Retrieved from https://www.eacuwell.com/blog/what-is-reiki.

Gregory, Brielle. “6 Healthy Ways Getting a Massage Benefits Your Entire Body:” Retrieved from https://www.prevention.com/health/g26305736/massage-therapy-benefits/.

“5 Awesome Benefits of Prenatal Massage”. Retrieved from https://celebratebirth.info/2019/08/prenatal-massage-benefits/#:~:text=A%20prenatal%20massage%20is%20a,for%20both%20mother%20and%20baby.

“25 Reasons to Get a Massage”. Retrieved from https://www.amtamassage.org/find-massage-therapist/25-reasons-to-get-a-massage/.

“Chakra Balancing Treatment”. Retrieved from https://atouchofbeauty.com.au/blog/article2/chakra-balancing-treatment/#:~:text=Chakra%20Balancing%20is%20a%20form,extends%20beyond%20our%20physical%20wellbeing. https://pressmodernmassage.com/blogs/going-deep/how-often-should-i-get-a-massage#:~:text=A%20general%20recommendation%20is%20every,the%20end%20of%20the%20pregnancy.

“Craniosacral Therapy”. Retrieved from https://my.clevelandclinic.org/health/treatments/17677-craniosacral-therapy.

“Reiki & Qi In Traditional Chinese Medicine”. Retrieved from https://www.thereikirefuge.com/2017/11/reiki-qi-in-traditional-chinese-medicine/.

“Top 5 Health Benefits of Regular Massage Therapy”. Retrieved from https://www.nuhs.edu/patients/health-information/articles/top-5-health-benefits-of-regular-massage-therapy/.

“What’s the Difference Between Swedish Massage and Deep Tissue Massage?” Retrieved from https://www.healthline.com/health/swedish-massage-vs-deep-tissue#3.

“What is Orthopedic Massage”. Retrieved from https://www.benevidawellness.com/what-is-orthopedic-massage/.

“What is Reiki?”. Retrieved from https://www.reiki.org/faqs/what-reiki.

Lateral Breathing and Immune Support

As we enter Autumn, TCM teaches us that now is the time to turn inward, to finish projects started in summer, to process emotions, and to get our bodies ready for winter. Autumn is associated with the lungs and intestines- the lungs are more susceptible to illness as the weather changes, and the intestines are associated with letting go of stored emotions. By practicing lateral breathing, these organs that are responsible for digestion, elimination, and immune support can be encouraged to function better because they will have room created between them and fresh blood flood to nourish them.

In the heat of the summer, our bodies experience dampness, and eliminating this dampness, especially related to the spleen, is essential to maintain health as our bodies adapt to the season change. Since the spleen fights off colds and infections, which tend to affect the body more in the colder months, supporting the organs responsible for immunity becomes essential to staying healthy. Through lateral breathing, these organs are stimulated with oxygen-rich blood, carrying nutrients directly to them so they perform their best.

What is Lateral Breathing?

Lateral Breathing is a technique used to create more space for blood and oxygen to reach important organs and tissues within the body, going deep to open up spaces that people may not even realize have become constricted. This exercise is so beneficial because it allows the diaphragm to fully expand. If not used properly, like any muscle, the diaphragm can waste away, further limiting the benefits of deep breathing. But, when done right, lateral breathing can bring the diaphragm back to life.

This technique is also beneficial for internal organs like the stomach, spleen, and pancreas, which are tucked up under the rib cage. The gallbladder and liver are close by, and the spaces between each organ are tight. If the rib cage is tight, it can choke out these other organs that digest and metabolize food for energy. By breathing to fully expand the diaphragm, the ribs are opened up, creating more space around the organs, which allows more oxygen rich blood to flow into those organs.

How to Lateral Breathe

• Lie on your back on a flat surface and bring your knees up (keeping your knees up is crucial). If your knees are down, the diaphragm will be constricted in such a way that it will be unable to fully expand, which is the whole intention behind lateral breathing

• Place your left hand on the left side of your belly, covering your ribs, and hold firmly

• Begin to breathe down into the belly, like in Belly Breathing, but this time direct your breath to expand the left side out, or laterally. Use your hand as a guide as to how much that area expands

• This exercise goes deeper than just feeling your lungs expand and ribs rise and fall, you want to feel the relaxed muscles of the ribs rising and falling due to the internal pressure of the breath.

• This area of expansion might not have been used for some time, so this technique takes practice

• It is important to take in more air than usual

• Repeat the same process on the right side

• Full Lateral Breathing is a combination of left and right breathing, and requires even more air intake. As you practice, keep holding the left and right sides to feel which area is tighter, or if it is difficult, remain calm while breathing.

Reconnecting with your Intestines

The intestines are 5+ feet of winding tissue that process food waste, and in all the twists and turns, waste can get stuck and stored. The intestines also are intrinsically connected to stress and emotions, and so it is important to allow this organ to relax, which can be done through lateral breathing. Becoming physically stressed or emotionally upset can cause your breathing to stem from the chest instead of downward into the lower ribcage and diaphragm. This constricts the twists and bends of the intestines and colon, making it very difficult to have a smooth bowel movement.

By laterally breathing with the unwinding technique, the twists and bends of the intestines and colon soften and unravel, allowing for stored materials to pass through and be eliminated from the body. Relaxing the intestines and colon is a direct way of processing emotions and stress.

Using Lateral Breathing to Connect to the Intestines

• Lie on a comfortable surface with your knees up, and keep your shoulders and elbows relaxed, with your left elbow on the floor

• Find the soft place between the bottom of the left rib cage and the top of the left hip bone

• With both hands, alternately use your fingers to gently press into your skin, massaging and loosening the area

• Move down towards the pubis, but not as low as below the navel

• Repeat the same thing on the right side, starting below the right rib cage

• After the area below the right rib cage is loose, work across the center to the left rib, and down to the left hip again

• Now place your hands at a spot halfway between your right hip and navel, and massage until you feel it loosen

• Then, connect all areas by moving from the lower right side, up to the right rib, across, down the left side towards the left hip and pelvis. Repeat as many times as it takes to feel the muscles loosen

• This technique can be uncomfortable at first, particularly on the right side, but as you continue to unwind, it should become more comfortable

Stimulating the Digestive Organs

Lateral breathing can help make contact with the digestive organs that are tucked deep internally underneath the rib cage. Though they are too deep to make direct contact with, they can be stimulated internally by the diaphragm. This encourages the delivery of oxygen rich blood to these organs, expands the space between organs, eliminates waste and emotions, and makes room for supportive nutrients to be delivered in the fresh blood. The enhanced blood flow stimulates digestive and immune functions within your body.

Using Lateral Breathing to Stimulate the Digestive Organs

• Starting on the left side, place your left hand on the left rib cage, and use all 4 fingers of the right hand to massage the area just below the ribs, just left of the center

• Work the area for a while to really feel if there is any pain or discomfort

• Move your hand all along from the bottom of the breastbone down to the last rib on the side. This area will feel similar to the area worked for the intestinal and colon lateral breathing, but this technique goes deeper to work the stomach, spleen, and pancreas

• After a big breath, on the exhale, sneak your fingers up under the ribs and hold them there. Then, inhale and feel the ribs expand outwards. Exhale again, keeping your fingers in the same spot. Repeat this several times

• Next, without pressing on the ribs, move your fingers downward to coax the tissue towards the navel, and repeat this until you feel the rib tissue soften

• Repeat this technique on the right side to contact and clear the liver and gallbladder

• Pay attention to how the tissue and skin feels, if there is pain or discomfort, and be gentle with yourself. Pay attention as well to how other parts of your body react, or if you feel any surges of energy anywhere

Resources

Cavaliere, Stephen and Post, Allison. “Unwinding the Belly: Healing with Gentle Touch.”

Odell, Megan. “Moving into Autumn with Traditional Chinese Medicine”. Retrieved from https://ncim.org.uk/moving-into-autumn-with-tcm#:~:text=Within%20TCM%2C%20Autumn%20is%20the,to%20weather%20this%20seasonal%20change.

Sonmore, Steven. “Enjoy the Energy of Fall: Autumn and Traditional Chinese Medicine”. Retrieved from https://www.acufinder.com/Acupuncture+Information/Detail/Enjoy+the+Energy+of+Fall+Autumn+and+Traditional+Chinese+Medicine.

“TCM: Understanding The Role Of The Lungs”. Retrieved from https://www.euyansang.com.sg/en/tcm%3A-understanding-the-role-of-the-lungs/eystcmorgans4.html.

“How to Nutritionally Adapt to the 3 Stages of Fall With Traditional Chinese Medicine”. Retrieved from https://www.eacuwell.com/blog/traditional-chinese-medicine-stages-of-fall.

Benefits of Chinese Foot Baths

Foot Baths are an Ancient Chinese practice of soaking your feet in hot water and herbs before bed each night. It is believed to have many health benefits, that of which change with the seasons. In Spring, foot baths tone the Yang (energy), and prevent the depletion of Qi (life force).

Traditional Chinese Medicine (TCM) teaches that if the human body were a tree, the head is the branches, the body is the trunk, and the feet are the roots, so in order to treat our illnesses, we must water our roots. Seeing as how one quarter of the body’s bones are in the feet, as well as 72,000 nerve endings and 6 meridians, it is important to consider and take care of our feet for overall well being.

Foot baths also increase circulation, which is highly beneficial in colder regions. Soaking your feet increases the heart rate the same way as exercising, which is helpful for those who are physically inhibited. Cardiovascular activity is essential for our body to process efficiently, so foot baths are highly effective for those with more sedentary lifestyles.

How to do at home:

There are several stages to the foot bath process, and the real healing begins after several baths. If one struggles with poor circulation, the first few baths might only warm the feet. After several baths, if circulation improves, one will feel the heat from the bath rising up the legs, through the body where one might feel an increase in heart rate, to the head. At this point, one may start sweating, and this signals the end of the bath session. To do this at home, follow the steps below.

1. Boil water to 104℉, or a comfortable temperature, with desired herbs

2. Pour liquid into foot bath- use any container that holds water and that your feet can fit in

3. Soak feet before bed for 20 minutes, or until you break a sweat

4. After soak, dry your feet and keep them warm

Common foot bath herbs:

Herbs, salts, and oils enter the bloodstream through the skin and affect our systems with their terpenes, alkaloids, and volatile oils. Their medicinal properties are only effective if there is significant blood circulation, which comes from the warmth of the bath opening the pores. Below is a list of herbs and salts to use for a soothing Spring bath soak:

• Epsom Salt: alleviates constipation, relieves pain, reduces fatigue, improves sleep

• Himalayan Salt: relieves pain

• Ginger and Dandelion: good for flu relief

• Mugwort: promotes blood circulation, relieves pain, soothes menstrual cramps, regulates qi

• Chrysanthemum: anti-inflammatory and anti-bacterial, relieves stress, sadness, anger

• Skullcap: relieves tension headaches

Conditions foot baths can treat:

• Insomnia

• Bunions and athlete’s foot

• Colds

• Eczema and other skin allergies

• Joint pain

• Heart disease

• Menstruation

• Alzheimer’s

• Gastrointestinal disease

• Kidney disease

• Constipation

• Sexual appetite

Long-term health benefits:

• Reduce fatigue

• Calm the mind and improve sleep quality

• Lower blood pressure

• Improve skin condition and beauty

• Strengthen muscles and bones

• Increase blood circulation

Do NOT do foot baths if:

• You are pregnant

• Have metastatic cancer

• Have an active infection

• Have a disease made worse with increasing circulation

• Have had recent surgery/have an open wound

References:

“Benefits of a TCM Foot Bath”. Retrieved from https://www.susannekaufmann.com/blogs/journal/benefits-of-a-tcm-foot-bath.

“DIY Chinese herbal foot soak”. Retrieved from https://acupuncturefitzroy.com/2019/06/02/herbal-foot-soak/.

“History of the Foot Soak”. Retrieved from https://naturallylondon.com/blogs/from-feet-to-face/92107590-first-post.

“How Chinese Foot Baths Can Improve Your Health”. Retrieved from https://daoistgate.com/how-chinese-foot-baths-can-improve-your-health/.

“Treating Chronic Pain with Tibetan Foot Soaks”. Retrieved from https://valleyhealthclinic.com/tibetan-herbal-foot-soaks/.

“Why do Chinese people love foot bath?” Retrieved from https://wuhealing.com/blog/2020/9/16/why-do-chinese-people-love-foot-bath.