Here are five ways of releasing built-up stress and tension... Spoiler alert – reflexology is one of them!

These tips are outlined by Dr Rangan Chatterjee in his book The Stress Solution, an extremely easy read that is full of insightful tips and advice for breaking the vicious cycle of stress response and soothing nervous systems in overdrive.

Here are Dr Chatterjee's main suggestions for releasing stress and tension.

Think 20 press-ups, some star jumps, a brisk walk, or even a cleaning or garden blitz!

This intense activity will help you to 'process' the stress that has built up in your system.

Rangan says we're no different than animals. Polar bears, for example, shake vigorously or tremble after traumatic incidents so they can get rid of feelings of stress. 

Think of it this way: you've got to move to move it!

Deep belly breaths can immediately help to change your physiology and signal to your brain that the world is a safe place. They can help you get out of that 'fight or flight' state and over-thinking, anxious thoughts.

I particularly like the 3–4–5 breath. It's simply:

Breathe in for three seconds.

Hold for four seconds.

Breathe out for five seconds.

Using a longer out-breath engages with the 'rest and digest' part of your autonomic nervous system. Think of those natural sighs you may find yourself doing from time to time. It's your natural response to calm things down.

Do a few rounds of the 3–4–5 breath and see how you feel afterwards.

Have you ever noticed how much better you can feel after crying?

Additionally, "it can often be easier to take full deep breaths after a good cry" says Rangan, which help to calm your system.

It's easy to fall into the trap of taking life way too seriously. Laughing uncontrollably can help to release stress in the body.

Watch a comedian on YouTube or have a laugh with your friends. You'll help to release feel-good endorphins that can relieve stress.

While deep-tissue massage, body work and mindful breathing during yoga stretches can all help to shift stresses that are stored in the body, Rangan singles out reflexology for reducing levels of stress hormones.

"Studies have shown that this gentle and relaxing therapy can help reduce levels of the stress hormone cortisol," he says.

"Many patients have reported back to me that reflexology helps lower their stress levels and improve their sleep quality."

Specialised stress-relieving reflexology treatments work to sedate parts of the nervous system associated with fight and flight responses, and activate those areas associated with rest and digest.

For example, the sacral and cervical spine are both associated with the rest and digest – or thrive – division of our autonomic nervous system, known as parasympathethic.

Other reflexology techniques involve working the vagus nerve, cranial nerves, limbic system (our emotional and behavioural brain) and the hypothalamus–pituitary–adrenal axis, all represented on the feet.

It’s really common for reflexology to be referred to as a foot massage. Likewise, foot massage treatments are often referred to as reflexology.

While there are some similarities between the two practices, there are also striking differences – in the techniques used, and in the aims and benefits of the treatments.

Not wanting to add more confusion to the matter, but many reflexologists incorporate massage techniques into their treatments. Similarly, massage therapists may activate some basic reflexology points during their sessions.
 
So how do you work out which treatment is best for you?

I need to be upfront – I am a reflexologist! And as such, I have witnessed and experienced the long-term effects of this ancient complementary therapy for myself.
 
So, in any review weighing up foot massage and reflexology, I do have a natural leaning towards reflexology.
 
Despite this, I’ve tried to offer an independent-as-possible look at how the two practices differ so you can easily work out which treatment will help you reach your health and wellness goals.
 
Without further ado, let’s start with taking a look at exactly what the two practices are.

Foot massage is a physical therapy that involves manipulating and loosening the structure of the feet through massage techniques. A massage may involve long light strokes, deep pressure, friction and/or rubbing.
 
While many Swedish-massage therapists and Thai masseuses include foot massage as part of their sessions, there are some practitioners who offer foot massage as a treatment in itself.
 
Commonly in Australia, dedicated foot massage sessions are offered at massage and spa parlours in city centres and shopping precincts. Often these sessions run for shorter times than a full body massage or reflexology, from 15 minutes and up to 45 minutes.

Reflexology is a holistic health therapy. Although reflexology treatments may include some foot massage, sessions mainly involve the precise manipulation of hundreds of ‘reflexes’ that are found on the feet and ankles.
 
Believed to have originated in Ancient Egypt some 4,000 years ago, reflexology is based on the belief that by precisely working these reflexes you can invite balance to the rest of your being – not only physically, but also emotionally, energetically and spiritually.  
 
There are many explanations as to how foot reflexology works. While the therapy still operates on a physical level, improving circulation, activating nerves and boosting the immune system, it also activates and balances the body on an energetic level. Essentially, this happens through accessing the meridians outlined in traditional Chinese medicine.
 
Reflexology sessions generally last for 45 minutes or one hour. A consultation is held beforehand so the reflexologist can find out about your treatment goals and how to personalise the session for you.
 
A trained reflexologist will detect imbalances in your feet. Likewise, you may feel spots that are tender or 'lively'. While reflexology should not be used as a diagnostic tool, these imbalances can prove helpful when noted alongside changes in your symptoms over a course of treatments.

Still unsure about which therapy to choose? Here’s a quick-reference comparison chart of the main differences between foot massage and reflexology so you can easily decipher which therapy is the one for you and your feet.

Different to a foot massage, reflexology helps to trigger a healing response in the body.

By activating energy pathways and thousands of nerve endings, the body can be brought into a place of harmony. As such, clinical trials and research studies have shown reflexology to reduce pain, fatigue, anxiety levels, migraines and the side effects of chemotherapy.

Ultimately, any physical manipulation of the feet is a good thing, and especially those methods that encourage you to enter a deep state of relaxation and get you out of the increasingly common fight-or-flight mode.
 
As massage can play a role in both practices, it is quite commonly confused with reflexology.

Both foot massage and reflexology help to loosen up the structure of the feet, improve circulation, activate nerve endings and boost your immune system.
 
It was these similarities that got researchers thinking:

Can the far-reaching benefits of reflexology simply be experienced through a basic foot massage? Or can the long-term healing effects only be achieved through reflexology?

In hope of answering these questions, a randomised controlled study in 2016 investigated the impacts of reflexology and foot massage among 120 women who were moving through menopause.

The participants, aged between 40 and 60 years old, were all experiecing hot flushes and night sweats. They were split randomly into two groups: one that received foot reflexology, and the control group receiving non-specific foot massage.
 
Following the treatments, the study revealed a decrease in hot flushes, sweats and night sweats (vasomotor complaints) among the reflexology group. Importantly, this was reported as a statistically significant improvement when compared with the foot massage group.
 
Researchers did also note improvements in quality of life across both groups following the treatments.

Other research studies comparing foot reflexology with body massage have also found marked improvements in the reflexology groups.
 
Notably, a 2022 randomised clinical trial compared the effects of foot reflexology with Swedish massage on restless leg syndrome and sleep quality in patients undergoing hemodialysis.
 
The results showed that restless leg syndrome and sleep quality improved in the foot reflexology group, much more than the Swedish massage and a sham (placebo) therapy.
 
Researchers said that although both reflexology and Swedish massage can improve restless leg syndrome and sleep quality, “foot reflexology massage had been more effective”.

While foot reflexology may involve massage to loosen up the muscles and connective tissue, reflexology itself involves much more than a massage.

A reflexologist applies precise pressure to hundreds of reflex points found on the feet. The aim is to encourage the whole body to return to balance and induce a deeply state of reflexation where your body can more easily repair.

A foot massage focuses on manipulating and realigning the tissue of your feet to improve circulation and ease aches and pains. While foot reflexology has similar benefits, this holistic practice works on a deeper level by precisely accessing reflex points found on the feet.

Rather than using set techniques, a reflexologist will personalise treatments to you and your health or wellness goals.  

I'm a firm believer that reflexology should not hurt. The style of my practice is extremely relaxing and restorative, coaxing you into a place of deep rest so your body can more easily heal and repair.

Occasionally, you may find a particular reflex to be tender or sensitive. What clients often note is that this tenderness gradually disappears once the reflex has been properly activated. 

If you ever experience pain or discomfort during a reflexology session, please tell the practitioner. They can then adjust their pressure and technique to suit you.

Had reflexology or something like it before? We're all completely different, and whether you prefer a foot massage or reflexology really comes down to personal preference and your treatment goals.

If you’re still unsure about which treatment is best for you, there really is no better way than trying both therapies out for yourself. Think of it as your own little experiment. The things we must do in the name of science, eh?! I'd love to hear your experiences in the comments below.
 
If you want to find out more about reflexology and how it can help to promote whole-body healing, get in touch or explore barefootholistics.com.au to find out more.

 In the research project 'Neural Pathways of Applied Reflexology', even the team’s most sceptical scientists were stunned after analysing the data from thousands of brains scans taken while participants were receiving foot reflexology.

The images were captured using functional magnetic resonance imaging (fMRI), which monitors changes in blood flow and oxygen levels in the brain.

The results of these studies raise important questions about the inter-connectedness of the human body and the validity of reflexology as a powerful therapy.
 
Last week, reflexologists Kevin and Barbara Kunz launched the results to the reflexology community. Kevin and Barbara helped to run the project and are also researchers in their own right and published authors.
 
Here is a summary of the incredible findings that Kevin and Barbara shared, based on the webinar to the reflexology community in May 2024. 

About the research on reflexology and the brain
When Dr Stefan Posse walked into his very first reflexology session, on the encouragement of his wife, Kevin could tell straight away that this esteemed professor and physicist was sceptical about whether the therapy would really work.
 
Following the session, the physicist – who also runs an MRI research lab at the University of New Mexico – was certainly intrigued by the practice. 

In fact, that reflexology session was enough to spark the makings of an entire research project looking at the impacts of reflexology on the brain.
 
Over the coming months, Dr Stefan joined forces with Kevin and Barbara, together with a small team of other doctors and researchers also interested in the mind-body connection.
 
Fast-forward four years and we now have prelimary results from their investigations, based on two fMRI studies run at the University of Minnesota’s School of Medicine.

Brain scans taken during reflexology
The first part of the research study happened in April 2023. Using a small group of healthy participants, the team investigated the effects of reflexology on blood flow and oxygen levels in the brain.
 
The study used cutting-edge technology to collect real-time brain scans of each participant while set reflexology techniques were applied to the feet.
 
Once the reflexologists had applied the pressure, the researchers naturally expected the imagery to show activations in the sensory-motor cortex related to the feet.
 
What was startling was that deeper parts of the brain were activated.

Not only that, some of the areas of the brain that were activated had no direct connection to the feet.
 
What’s more, the areas being activated were consistent across the study’s participants.
 
Ultimately, the unexpected happened.

Reflexology lights-up the brain ‘like a Christmas tree’
Following the initial results, Dr Stefan and his team ran a further study in September 2023, this time comparing the same group of healthy participants with a group of stroke patients. Each of the patients had all experienced a stroke within the last 4 to 17 years.

In Kevin’s words, the researchers and neuroscientists were ‘blown away’ by the results of both studies. Dr Stefan even commented that he witnessed the brain ‘activated like a Christmas tree’ during the fMRI scans.

“We saw unexpected changes in the blood flow to specific parts of the brain," shared Kevin. 

Whereas the neuroscientists naturally expected to see real-time changes in the brain's sensory motor cortex when the participants received reflexology, the changes in blood flow went 'way beyond' this part of the brain. 

In essence, the preliminary results show how foot reflexology activates deeper parts of the brain that are not connected to the feet.
 
“This study is not only going to change the way we view reflexology, it's going to change the way we view how the human body operates.”
 
How reflexology affects the brain
A reflexology session will often see you drifting away to what feels like another time and space. Some clients describe it like being in a deep meditation, and many report improvements in their symptoms following the session – and especially after a course of treatments.
 
What the research showed is there’s a lot more going during a reflexology treatment than previously thought.

Here’s a little run-down of what they found through these studies.

The insula cortex was one of the areas of the brain found to be activated across all participants.
 
Buried deep within the brain, Dr Stefan refers to the insula as the ‘seat of consciousness’. This cortex is linked to our psyche and emotional state. Notably, it controls and regulates different parts of our nervous system and plays an important role in psychiatric disorders. 
 
Another area of the brain that consistently lit up was the supramarginal gyrus.
This part of the brain plays a role in the body-mind connection and our sensory fields. Working with other parts of the brain, this gyrus helps us to process information from our inner and outer worlds.
 
Finally, the middle temporal gyrus was part of the brain that was consistently activated among stroke patients who participated in the study.
 
Memory, understanding language and processing emotions are all functions of this area. It also helps us to visually recognise familiar faces and objects.
 
Interestingly, the middle temporal lobe is the earliest region of the brain to show atrophy during Alzheimer’s disease.
 
Limitations to the research
There were a few downsides to the study, the main one being the small sample size of participants.
 
As a proof of concept study, just eight subjects were sampled among the two groups of healthy participants and stroke patients.
 
Another downside was that the techniques had to be applied in ‘on-off block patterns’ to isolate the effects of each reflex within the fMRI scans. In comparison,  the reflexes during an actual reflexology session would be worked much more thoroughly and without the set intervals between each reflex.
 
Finally, the reflexes that were accessed were not consistent across the two groups. This was mostly due to the physical limitations of the fMRI equipment and difficulties working within a closed space, especially with the stroke patients.  

To illustrate, within the group of stroke patients, the reflexologists worked the reflexes on both feet that correspond with the eyes, vagus nerve and brain stem.
 
With the healthy participants, the reflexologists worked the pituitary gland, eye, vagus nerve, adrenal gland and temporal lobe, but only on the left foot.
 
The researchers emphasise that this was a prelimary study. Certainly, they are the first to agree that more research is needed.

Despite each of the limitations, the neuroscientists still stress the robustness of the data due to the findings being consistent within each group of participants.
 
What’s next for fMRI reflexology?
In Singapore earlier this month, Dr Stefan presented the study to 5,000 scientists at the annual meeting of the International Society for Magnetic Resonance in Medicine.
 
Following this presentation, him and his team will be writing an academic paper sharing the results of the pilot study. I’ll share the paper as soon as it comes available.
 
Larger trials and with even better technology are planned for the future. In fact, they have already applied for grants for further research studies.

Also of note, one of the more sceptical researchers on the team was so astounded by the results that he’s looking into running further research himself.
 
In the meantime, if you want to watch the full webinar covering the prelimary results, Kevin and Barbara have kindly made it available for everyone to watch on YouTube.

Other reflexology research
Although more trials and studies are needed to delve into the benefits of reflexology, double-blind studies and clinical trials have already been carried out. Take a look at summaries of some of the more prominent research projects so far.