Using Touch to Heal
Mascari, Brooke. July 11th, 2024
Touch is fundamental to health and well-being. The sense of touch can evoke powerful emotional, psychological, and physiological healing responses within us.
“The skin is the largest organ in the body and is rich with nerve receptors, neurochemicals, and immune modulators. Peptides closely related to antidepressants can be found in the skin, which may explain why massage often induces an elevated mood.” (Patel, 2021)
So let's talk about massage. Getting a massage has many benefits. It feels wonderful and relaxing and is also linked to vitality and health. Therapeutic touch and massage can lead to improved immune function, better sleep, reduction of inflammation, reduction of pain, and much more.
Most of us are likely not in a financial position to get a professional massage every day (a professional massage can sometimes be expensive!). So we are going to discuss how we can be our own professional masseuse and help our bodies and minds experience the benefits of massage daily.
The Ayurvedic word for a self-massage is “Abhyanga.” An abhyanga has been validated by science and proven to be beneficial and deeply healing.
Abhyanga soothes the two master systems of the body: the nervous system and the endocrine system.
Ayurveda recommends a daily morning massage to help you begin your day feeling relaxed. People who approach the day feeling calm have the best chance of staying balanced and healthy!
The entire process of an Abhyanga only takes 5 to 10 minutes. Self-massage can also be performed before bed to induce a natural calm for more restorative sleep. You get to decide what works best for you. An Abhyanga is always followed by a shower to remove any excess oil that is massaged into the skin. So, to begin introducing a daily/weekly Abhyanga into your life, try performing it before the normal time that you would shower.
Vedic History:
In the medical system of Ayurveda, massage is considered medical treatment and various massages, strokes, and pressure points can be used for specific health conditions.
Not only are there direct benefits of massage, but herbal oils provide healing benefits. According to Ayurveda, these oils help protect tissues from potentially harmful chemicals that can accumulate in the body. The skin absorbs the oils which have antioxidant and anti-inflammatory properties that can protect and balance tissues. Many of the oils also balance the microbiome on the skin to create healthier skin integrity!
Doshas:
All dosha types benefit from self-abhyanga.
Personalize your message with these recommendations, including frequency and suggested oils for each of the dosha types.
Those with Vata imbalance will benefit from a light touch and heavy, warm oils such as sesame or almond.
Those with an excess of Pitta will benefit from deeper massages and cooling oils such as coconut, sunflower, or olive (unrefined olive oil is my personal favorite).
When seeking to pacify the Kapha dosha, perform a stimulating, vigorous massage that employs lighter oils such as safflower or sunflower, or warmer oils like mustard or almond.
Steps of Abhyanga:
Warm the oil by placing the oil bottle in a larger vessel of hot water ("bain marie" technique) and letting it soak for 5-10 minutes.
It's best to perform your massage in the bathroom, as no matter how careful you are, some oil may spill. We also suggest that you cover the floor with a large towel that you do not mind having oil stains on.
Loving touch
While massaging your body, remember to maintain an attitude of love and respect. Your technique is much less important than your energy and state of mind while providing a loving touch.
Begin by pouring a tablespoon of warm oil into your palms, rub your hands together, then massage the oil vigorously into the scalp. Cover your entire scalp with small circular strokes, as if you are shampooing your hair.
With gentle strokes, apply the oil to your forehead, cheeks, and chin. Slowly massage the back of your ears and your temples, which has a soothing effect. Apply a little more oil to your hands and massage the front and back of your neck, using the flat of the palm and your fingers.
Vigorously massage your arms, using a circular motion at the shoulders and elbows, and long, back-and-forth motions on the upper arms and forearms. Ayurveda recommends to massage toward the direction of your heart.
If you are performing your abhyanga at night before bed, do not massage your body too vigorously as this could awaken your body and mind and make it difficult for you to relax and sleep. Doing the massage slower and gently will certainly relax your body and mind and help you sleep well.
Keep in mind that even after a shower, some oil will be left on your skin (which is very beneficial for you and your skin). Make sure to sleep on sheets or use pajamas that you don’t mind having some oil residue on. It may be beneficial for you to wash your sheets a bit more often than you usually would if doing the abhyanga daily. Some oil residue will be left on your sheets and pajamas.
Avoid being too vigorous over your abdomen. Using large, gentle circular motions, massage your chest, stomach, and lower abdomen. Use a straight up-and-down motion over the breastbone. Feel free to massage in a circular motion over the breasts. After applying a bit of oil to both hands, gently reach around to massage the back and spine as best you can.
Vigorously massage your legs as you did your arms, using circular motions at the ankles and knees, and back-and-forth motions on the long parts.
With the remaining bit of oil, vigorously massage your feet. Pay extra attention to your toes. Sit quietly for a few moments to let the oil soak into your body.
In Ayurveda, leaving a thin, almost imperceptible film of oil on the body is considered very beneficial for toning the skin and warming the muscles throughout the day. When you finish your massage, rinse your body with warm water and a mild soap, if needed, that will help you maintain this light film of oil.
If you do not have time for a full body massage, perform a modified short massage targeting the scalp and feet and you will reap many benefits from this alone.
Doing a regular abhyanga does not have to take much time from your day. As you get used to these steps, you will begin to feel the wonderful benefits of this healing process and will likely easily integrate the abhyanga into your daily life.
Allow yourself to relax and care for your body and mind. This is what the self-massage is all about. You are made to feel good every day! Allow the abhyanga to help you reach that goal in your life.
Love and light on the journey of your life. Don’t hesitate to contact us if you have any questions or comments! We love to hear from others who are also on this beautiful journey of life!
Havah Holistic Health
Disclaimer! We recommend not performing Abhyanga in certain situations, such as after eating, during a woman's menstrual period, or if you have a fever. The reason for this is the natural flow of energy through the body during these times. For more information, this is a great article explaining the whys and hows of this: https://www.banyanbotanicals.com/blogs/wellness/when-to-not-do-abhyanga-and-why
Sources:
There is currently limited research on Abhyanga. However, a study published in Alternative and Complementary Medicine found that ancient Ayurvedic massage practice can have many benefits:
Stress relief: After a one-hour Abhyanga massage, 20 healthy adults had lower heart rates and blood pressure than before completing a stress questionnaire. Another pilot study found that Abhyanga may help reduce subjective stress and lower blood pressure in people who are pre-hypertensive.
Improved sleep: Abhyanga can help people sleep better at night.
Calmed nerves: Abhyanga can soothe the nervous system.
Increased stamina and alertness: Abhyanga can help people feel more alert and have more stamina throughout the day.
Healthy skin: The warm oil used in Abhyanga can nourish the skin.
Other potential benefits of Abhyanga include Detoxification, Weight management, Pain management, Treatment for hypertension, and Treatment for bipolar disorders.
https://chopra.com/blogs/ayurveda/healing-through-the-sense-of-touch?_pos=21&_sid=8c015c8e8&_ss=r