PTSD and the Healing Power of Massage: Signs, Support, and Holistic Care
- Brenda Austin
- Aug 12
- 3 min read
Post-Traumatic Stress Disorder (PTSD) is more than just “feeling stressed” after a difficult event it’s a deep and often invisible wound that can affect the body, mind, and spirit. Whether the trauma was caused by military combat, abuse, an accident, loss, or other life-altering experiences, the effects can ripple through every area of life.
Massage therapy, combined with other mindful practices, can be a profound tool for calming the nervous system and helping the body feel safe again.
Here’s how to recognize the signs of PTSD, ways to support a loved one, and why massage should be part of their healing journey.
Signs of PTSD
PTSD can show up differently for each person, but common signs include:
Intrusive memories – Flashbacks, nightmares, or distressing thoughts about the event.
Avoidance behaviors – Steering clear of people, places, or situations that trigger memories.
Changes in mood – Feeling numb, hopeless, disconnected, or emotionally flat.
Heightened reactivity – Being easily startled, irritable, or having difficulty sleeping.
Physical tension – Muscle tightness, headaches, stomach issues, or chronic pain.
How Massage Can Help
Massage isn’t just about loosening muscles it can help retrain the nervous system to feel safe.
Here’s why it’s powerful for PTSD:
Reduces muscle tension caused by constant “fight-or-flight” mode.
Lowers cortisol levels, easing stress and anxiety.
Encourages serotonin and dopamine release, supporting better mood and sleep.
Promotes mindfulness, helping the client reconnect with their body in a safe, controlled environment.
Supports better circulation and lymphatic flow, which can release stored tension and toxins.
How Often Should Someone with PTSD Get Massage?
While every body is different, many clients with PTSD benefit from 1–2 massages per week in the beginning to calm the nervous system and reduce physical tension. Over time, they may shift to biweekly or monthly sessions for maintenance.
Tip: Consistency is more important than frequency at first building trust and routine can create a sense of safety and predictability.
Supporting a Loved One with PTSD
If you have a loved one experiencing PTSD:
Listen without judgment – Sometimes they don’t need advice, just presence.
Respect their boundaries – Pushing them into triggers can set back healing.
Encourage, don’t force – Offer supportive suggestions like massage, therapy, or gentle activities without pressure.
Learn their triggers – This shows understanding and care.
Be patient – Healing is not linear. Some days will feel harder than others.
Other Holistic Practices That Support PTSD Healing
Pairing massage with other wellness practices can create a stronger healing foundation:
Breathwork – Gentle breathing exercises can help regulate emotions and calm anxiety.
Stretching – Simple daily stretches can release stored muscle tension.
Exercise – Walking, yoga, tai chi, or other mindful movement supports mood and physical health.
Grounding practices – Spending time in nature, gardening, or using grounding meditation techniques.
Mindfulness & meditation – Learning to observe thoughts without judgment.
Breathwork for PTSD
Breathwork can help regulate emotions, slow the heart rate, and calm the nervous system.
1. Box Breathing
Inhale for 4 counts
Hold for 4 counts
Exhale for 4 counts
Hold for 4 counts Repeat for 3–5 minutes to feel grounded.
2. Extended Exhale Breathing
Inhale for 4 counts
Exhale for 6–8 counts This signals the body to relax and can be done anytime anxiety rises.
3. Hand-on-Heart Breathing
Place one hand on your heart and one on your belly.
Breathe in deeply, feeling both hands rise.
Exhale slowly and imagine sending comfort to your heart.
Self-Massage Techniques
These can be done at home between professional sessions to ease tension and calm the mind.
1. Neck & Shoulder Release
Place fingertips at the base of your skull and make slow circles.
Slide hands down the neck and across the top of the shoulders, applying gentle pressure.
2. Forearm & Hand Massage
Squeeze your forearm from elbow to wrist with the opposite hand.
Use your thumb to press into the palm, especially the fleshy area below the thumb joint.
3. Foot Grounding Massage
Sit comfortably and place one foot on the opposite knee.
Use your thumbs to press into the arch, heel, and ball of the foot.
Finish by gently pulling each toe.
Tip: Use calming essential oils like lavender or chamomile for extra soothing effects.
Other Holistic Supports
To strengthen healing alongside massage:
Gentle stretching daily to release stored tension.
Yoga or tai chi to combine breath, movement, and mindfulness.
Walking in nature for grounding and nervous system regulation.
Journaling to process emotions without judgment.
Thoughts
PTSD healing takes time, patience, and compassionate care. Massage therapy, especially when paired with breathwork and self-massage, can be a safe, powerful way to reconnect the mind and body.
If you or someone you love is ready to explore massage for PTSD, remember every step toward relaxation is a step toward reclaiming safety and peace.
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