How Massage Therapy Supports Trauma Recovery

Introduction

Trauma isn’t just stored in the mind—it lives in the body. For many people who have experienced trauma, traditional talk therapy is just one piece of the healing process. Increasingly, body-based therapies like massage are being recognized for their role in supporting trauma recovery. But how exactly can touch help heal?

This article explores the physiological and psychological mechanisms behind massage therapy's potential to assist in trauma healing, using evidence-based research and clinical insights.

Trauma and the Nervous System

Trauma can dysregulate the autonomic nervous system (ANS), which controls the body’s stress and relaxation responses. Traumatic experiences may leave the body in a chronic state of hyperarousal (fight-or-flight) or hypoarousal (freeze).

Massage therapy, particularly modalities that emphasize slow, gentle, and sustained contact, has been shown to activate the parasympathetic nervous system—the branch responsible for rest and digest functions. This activation supports recovery from prolonged stress states and can reduce symptoms associated with post-traumatic stress disorder (PTSD).

In one clinical study, massage therapy was found to significantly reduce cortisol levels—a biological marker of stress—by an average of 31% (Field, 2014).

How Touch Affects the Brain

Touch is a primal human need. Safe, intentional touch can regulate brain areas involved in emotion and pain processing. A key player in this process is the insular cortex, which integrates sensory input and contributes to emotional awareness and regulation.

Massage stimulates pressure receptors under the skin, which transmit signals to the vagus nerve, the longest cranial nerve in the body. Activation of the vagus nerve can lower heart rate, blood pressure, and reduce anxiety—all of which may help trauma survivors feel safer in their bodies.

Research suggests that “interpersonal touch is associated with increased activity in brain areas linked to reward, bonding, and safety” (Morrison, 2016).

Reconnecting with the Body

Trauma can create a disconnection between the mind and body. Survivors often report feeling “numb,” “outside their body,” or “shut down.” This is sometimes described as dissociation, a coping mechanism that shields individuals from overwhelming emotional or physical experiences.

Massage therapy can gently help reestablish a sense of embodied presence. The physical sensations of warmth, pressure, and movement provide real-time feedback that can anchor someone in the here and now.

According to van der Kolk (2015), “restoring a sense of physical safety and bodily awareness is crucial in the treatment of trauma.”

Many trauma-informed practitioners use a client-centered approach that encourages choice, consent, and self-awareness throughout the massage session. This builds trust and helps restore agency—something often lost during traumatic events.

The Role of Massage in Reducing Symptoms

Massage may not “cure” trauma, but evidence suggests it can reduce a range of trauma-related symptoms:

• Anxiety and Depression: Studies show regular massage can significantly lower symptoms of generalized anxiety disorder and depression (Moyer et al., 2004).
• Sleep Disturbances: Trauma often disrupts sleep. Massage has been linked to improved sleep quality, especially in PTSD patients (Collinge et al., 2012).
• Pain Syndromes: Chronic pain is common in trauma survivors. Massage reduces muscle tension and increases circulation, which may alleviate pain associated with somatization or stress-holding patterns.

A meta-analysis of 37 studies found that massage therapy reduced trait anxiety and depression with a moderate to strong effect size (Hou et al., 2010).

Special Considerations: Trauma-Informed Massage

Not all massage therapy is equally appropriate for trauma survivors. Trauma-informed massage practitioners take special care to create an environment of safety, choice, and non-judgment.

Key elements include:

• Clear communication and consent before, during, and after the session
• Client control over pressure, areas worked, and positioning
• Awareness of trauma triggers, including smells, touch, or specific body areas
• Grounding techniques if a client begins to dissociate or feel overwhelmed

Massage can never replace mental health care, but in collaboration with trauma-focused therapy, it can be a powerful adjunct tool.

Modalities That May Help

Not every form of massage is appropriate for trauma work. Some survivors may find deep tissue or fast-paced techniques overstimulating or even triggering. Instead, slower and more grounding techniques are often recommended:

• Swedish Massage: Known for its gentle, flowing strokes and relaxation effects
• Manual Lymphatic Drainage: Extremely light pressure, rhythmic technique to calm the nervous system. Learn more here.
• Craniosacral Therapy: Subtle, hands-on therapy focused on the skull and spine that may reduce tension and increase internal awareness
• Reflexology: For clients not yet comfortable with full-body work, foot-focused reflexology provides therapeutic touch without vulnerability. Learn more here.

Some clients may benefit from short, seated sessions or clothed bodywork as a bridge into full massage treatments.

Who Should Avoid Trauma Massage?

Massage therapy may not be appropriate for everyone with a trauma history. Some individuals may need time to build tolerance for physical contact or should only engage in bodywork under the supervision of a licensed mental health professional.

If someone experiences strong flashbacks, panic, or dissociation during massage, it’s critical that the practitioner is trained to recognize and respond appropriately—and that the client has access to therapeutic support outside the session.

Conclusion

Massage therapy offers more than relaxation—it can serve as a vital reconnection tool for those healing from trauma. By working directly with the body, massage may help regulate the nervous system, ease chronic pain, support emotional regulation, and reestablish a sense of safety.

Trauma lives in the body. Healing can begin there, too.

Talk to your therapist to see if massage and bodywork can help you heal.

Citations:

• Field, T. (2014). Massage therapy research review. Complementary Therapies in Clinical Practice, 20(4), 224-229.
• Moyer, C. A., Rounds, J., & Hannum, J. W. (2004). A meta-analysis of massage therapy research. Psychological Bulletin, 130(1), 3–18.
• Morrison, I. (2016). ALE meta-analysis reveals dissociable networks for affective and discriminative aspects of touch. Human Brain Mapping, 37(4), 1308–1320.
• van der Kolk, B. A. (2015). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Penguin Books.
• Hou, W. H., Chiang, P. T., Hsu, T. Y., Chiu, S. Y. H., & Yen, Y. Y. (2010). Treatment effects of massage therapy in depressed people: A meta-analysis. Journal of Clinical Psychiatry, 71(7), 894–901.
• Collinge, W., Kahn, J., & Soltysik, R. (2012). Promoting psychosocial well-being through integrative medicine: A pilot study of trauma healing with massage and healing touch. Journal of Integrative Medicine, 10(1), 25–33.