When it comes to relaxing, there are a few things that we associate with those who enjoy relaxing in a spa, reclining in front of the fireplace, staying asleep until p.m. and, obviously getting a massage. Massage is wonderful to help you relax but it also has therapeutic benefitstoo.

The word “massage” in itself encompasses various types of massages, which range between Swedish massage (the most commonly used type) or massages that are more targeted and specific reason, such as a sports massage that is designed at helping athletes recover.

However that you choose to use, the benefits of massage all boil down to one thing it’s pressure. “The skin is moved during moderate pressure, which results in a calming and slowing of the nerve systems,” says Tiffany Field, PhD Director of the Touch Research Institute at the University of Miami School of Medicine. This slowing of the nervous system causes different physiological effects too such as a reduction of heart beat, reduced blood pressure, and changes to EEG patterns (electrical activity in the brain) Field says. Field.

Additionally, to feel the effects, it’s much less time-consuming than you’d think. “For research we’re able document positive results from massages which last just 20 minutes,” says Mark Hyman Rapaport, MD, chief of psychotherapy at Emory Healthcare, who has led multiple studies focused on the benefits of massage. So, when you decide to have massage (most of which are usually advertised for being around 50 minutes in length, according to Dr. Rapaport), you’re under pressure for more than enough time to reap the maximum results.

What if you don’t have the money to take a trip to the spa on the other side of the street? “You do not have to go to massage therapists all the time,” says Field. “You can give yourself the massage.” Since we’re able to reach most parts of our bodies, you can do an hour-long self-massage using a massage brush in the shower, or by rubbing the tennis ball on your body, she says.

So if you’re thinking about booking a time or investing in a massager there are the six most significant benefits you should know about.

If you’re struggling with anxiety, one study suggests that a massage could help reduce your symptoms. “What we think is going on is the reduction of the sympathetic tone we observe in those with generalized anxiety disorder and enhancing this type of parasympathetic reaction,” says Dr. Rapaport, who led the study.

Your body has two different nervous systems: the sympathetic nervous system as well as the parasympathetic nerve system. “Your sympathetic nervous system is fighting or fight,” says Rudy Gehrman, DC, a sports medicine chiropractor and founder of Physio Logic in New York. “If you’re getting pursued by a lion that’s your sympathetic nerve.”

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In a massage the parasympathetic (or the calming) response increases, which causes a decrease in anxiety, according to Dr. Rapaport.

The other great thing is? The effects of massage on less anxiety are long-lasting. “We performed a casual follow-up, and a significant number of these people remained anxiety-free for anywhere between six and 18 months later,” says Dr. Rapaport.

Are you having trouble sleeping? Or suffer with insomnia? Massage can actually aid you in sleeping more deeply. “Sleep is all dependent on the amount of activity within the nerve system” states Field. Also, when you have massages, your nerve system itself actually is slowed down by the pressure.

Furthermore, when you’re able to get deep, restorative sleep, she adds that it reduces the amount of substance P (a neurotransmitter for pain) that reduces general pain. If you’re struggling with discomfort, massages can serve double duty.

Everyone has been through it: You’ve been twirling and tossing all night, you’ve been exhausted from work and it’s like you’ve only got just five minutes in which to catch a long breath. “Some sufferers are tired because they’re not sleeping enough,” says Dr. Rapaport. “Other people are getting fatigued due to biological factors.”

No matter what the root of your fatigue, one simple solution is (you probably guessed it) a massage. In actual fact, one study conducted by Dr. Rapaport found that breast cancer patients who received weekly Swedish massages had a decrease in their fatigue, which is a particular debilitating side effect of the cancer. To get the best effects, based on Dr. Rapaport’s study, consider receiving a massage every week.

Aid certain health conditions

The body has two immune reactions: Th1 and Th2, and they need to be in balance in order to have your immune system working optimally, says Field. “If Th2 is in excess of the Th1 system it is a sign that you are suffering from issues with your autoimmune system,” she says.

While you massage, you’re decreasing stress hormones to keep this equilibrium, she adds. It can help in making autoimmune conditions, like asthma type 1 diabetes or dermatitis, less difficult to treat by reducing pain or fatigue.

Do you have trouble staying during a meeting that lasts more than 10 mins or you are having trouble reading a book before bed? The effects of a massage will improve your ability to pay attention and concentrate.

In order for you to best pay attention, your heart rate needs to be decreased. “If my attention isn’t there, it’s typically because my heart rate’s elevated,” says Field. “And once I’ve got my heart rate to a lower level I’ll pay more attention.”

Since massages reduce the speed of the nervous system, you heart rate will slow down as well. In a massage, pressure receptors stimulate vagal activity that originates from the brain’s nerve which leads to a variety of organs including the heart according to Field. When you’re under the stress of a massage it might slow down the heart rate in turn, which will improve your focus.

If you’ve been injured or joint discomfort (especially if the problem is long-term or chronic) as per Gehrman You’ll also experience what are called soft-tissue restrictions that can cause knots and trigger points of pain. “Massage therapists are removing of tightness in the soft tissues and improving the circulation of blood,” the doctor says.

They can, in time, lead to issues like joint decay or other ligament problems, so by regularly massaging out these soft-tissue limitations, you’re only helping your current injury, but also helping prevent against other problems later on. The most important thing to remember to remember when you’re getting massages for your injury is going to an professional with a license and experience who has a wealth of experience working with injured patients.

“Because any type of soft tissue work, you’re basically causing scientific damage If you do it in a way that is too deep, the patient will not heal from that process,” says Gehrman. A licensed, professional massage therapist is able to assess which areas that are affected need to be massaged and which should be avoided.

Are there any massage risks?

While there isn’t any evidence-based negative effects of massage, if an illness history like cancer, cardiovascular disease or diabetes, these are the things you should inform the massage professional aware and consult a therapist who has experience of this specific issue.

Women who are pregnant should also consult an acupuncturist with pregnancy experience–“For pregnant females, you have to be very, very careful with positioning,” says Gehrman.

Osteoporosis sufferers should seek out an osteoporosis therapist who has experience with this, too. “You could easily damage ribs or bones if a person is really, really osteoporotic,” says Gehrman.

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