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Massage can improve your mood and reduce pain across your body, especially in your back and neck.

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How to Do It

There are many varieties of massage that all involve applying pressure to the body to reduce tension in the muscles. Most types of massage should have similar benefits.Sessions as short at 20 minutes have been found to be beneficial.

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  • May improve mood and reduce anxiety[1, 3]
  • May reduce blood pressure[1,4]
  • May reduce back and neck pain[2,4]
  • May alleviate problems sleeping[3]
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Time Commitment 

At least 20 minutes

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Why it works

  • Releasing tension from our muscles may also release psychological tension, i.e., anxiety[6].
  • Massaging the body directly stimulates nerves, causing them to send signals that reduce the ‘fight or flight’ response in the brain[3].
  • Massage also releases oxytocin, a chemical associated with positive emotions[3].
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Suggested Frequency 

Once or twice a week

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Side Effects 

You may risk injuries such as nerve damage and severe bruising when receiving a massage. However, this is unlikely to occur if a trained professional is giving the massage[7].

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Gurus/Celebrities/Doing it 

Dwayne Johnson

Jim Carrey

Simon Cowell

Lauryn Hill

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Related Products 

Massage chairs 

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Category Health/Productivity/Focus:



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Scientists have found that massage chairs have similar benefits to regular massage[5]. If you think it would be practical, why not buy one?

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 Happiness  Stress  Sleep  Immunity  Fitness
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