It’s well-known that massage can soothe achy muscles and serve as some much-needed relaxation after a stressful week. But if you’ve been thinking about trying massage — whether for stress, pain, or simply to feel your best — you might be curious about another one of its buzzed-about benefits: boosting endorphins.
But what exactly are endorphins, and why do they matter? And can massage really encourage your body to release them?
Here’s what you need to know about massage and endorphins, including the benefits, how it works, and the best ways to get started.
What Are Endorphins, and Why Do They Matter?
Endorphins are a group of hormones that work as chemical messengers — sending calming signals to your brain and nervous system in response to specific triggers.
Your body can produce them during feel-good activities, like sex, exercise, and laughter. But it also releases them when you’re under stress or in pain — like when you strain a muscle or sprain a joint.
They’re released by two key parts of your brain: the pituitary gland, a small gland at the base of your brain, and the hypothalamus, a small part of your brain just above the pituitary gland. Both of these work together to help with hormone production, homeostasis, and responding to stressors.
So, why are endorphins important?
In short, these hormones help our bodies cope with physical pain, with some bringing even more relief than morphine. They also help us tolerate and overcome discomfort, ease stress, and positively reinforce healthy activities.
Types of Feel-Good Endorphins
When you hear “endorphins,” you might wonder: What does this term actually refer to? There are over 20 types of endorphins in the body, with beta-endorphins being most well-known for their pain and stress-relieving qualities.
There are also others like alpha-endorphins and gamma-endorphins, which play a role in homeostasis. And while it’s clear that endorphins help with pain, experts are still looking into their exact role in uplifting mood and mental health.
Some suggest that since they can’t cross the blood-brain barrier, endorphins might only have an indirect effect on mood, thanks to the physical relief they bring. So, a brighter mood after a massage might not just be about endorphins. It might also stem from a few other key benefits and hormones that massage helps promote.
Other Happy Hormones
When people talk about feel-good endorphins, they often lump them in with other types of happy hormones. You’ve probably heard of them — serotonin, oxytocin, and dopamine being the most common.
These are often grouped with endorphins, but they’re actually neurotransmitters that are different from endorphins themselves. And as it turns out, massage — especially moderate pressure massage — may also help promote happy hormones like these.
4 Possible Benefits of Endorphins From Massage Therapy
So, what kind of feel-good effects can you expect from a relaxing massage? Four potential benefits include:
Brighter Mood
Hormones like endorphins, serotonin, and oxytocin are well-known for their role in happiness and well-being. And a soothing massage could help you reap the benefits of these hormones — both in the moment and over time.
According to one post from the Mayo Clinic, massage can bring about a wide range of benefits for mood and mental health. And for some, it can even work as a natural complementary tool for anxiety and other mood-related symptoms.
While happy hormones certainly play a role in massage’s mood-boosting benefits, they may just be one piece of the puzzle. The positive mental effects likely also come from a few other key benefits of massage, including:
- Pain relief
- Relaxation and stress relief
- A chance to be mindful and practice self-care
- The healing power of human touch
Focus and Attention
One lesser-talked about benefit of massage? Its ability to support healthy focus and attention. With endorphins that curb stress and pain (and a boost in other happy hormones), a good massage may just help you think more calmly and clearly.
While massage isn’t a treatment for conditions like ADHD, one 2019 review found that it may be helpful for younger people with the condition. One possible reason for this is that it activates the parasympathetic nervous system — often called the “rest and digest” system — which may help calm a busy, overactive mind.
Relaxation and Stress Relief
When it comes to natural stress relief tools, massage is one option that people often swear by. And it turns out, it’s for good reason. Along with the boost in endorphins it brings, massage can:
- Help you focus on the present moment
- Stimulate the vagus nerve, allowing your body to deeply relax
- Reduce stress-related muscle tension
Because it’s so soothing, regular massage may also be helpful for other chronic stress-related issues. For example, a good massage might make it easier to sleep, calm your breathing and heart rate, and even indirectly support your immune system.
Decreased Pain
Along with massage’s boost in happy hormones comes another key benefit: pain relief. As touched on earlier, endorphins act as our body’s natural pain relievers after an injury, and they may be one of the reasons massage is so famous for its ability to soothe sore muscles.
That said, endorphins may just be a small part of the picture. Experts have also been exploring the “Gate Pain Theory,” which is the idea that massage may temporarily block painful signals by stimulating pressure receptors. And this is on top of its ability to relieve stress and boost positive emotions — both of which can help ease feelings of pain.
What Kind of Massage Is Best for Endorphins?
From deep tissue massage to home tools, there are lots of ways to get started with massage. But which of these is best for endorphins and mood-boosting benefits? Here are some top options to consider:
Swedish Massage
One of the most well-loved types of massage is Swedish massage, which uses lighter pressure to improve circulation and relax the muscles. Because it’s so gentle, it’s also one of the most popular types of massage for those new to the practice.
So, what can you expect in a Swedish massage session? Typically, a therapist will use techniques like:
- Effleurage, or circular strokes to warm up the tissue
- Petrissage, or kneading/squeezing the muscle tissue
- Tapotement, which involves tapping and vibration
Sports Massage
If your goal is boosting your happy hormones, sports massage can be another great option to try. Beyond simple massage, it also includes the use of stretching and mobility movements. And when it comes to endorphins, this can make it even more powerful than massage alone.
It also leans more into moderate-pressure techniques, which may help soothe the nervous system on a deeper level. Aside from a mood boost, sports massage may also bring benefits like:
- Improved athletic performance
- Better flexibility and range of motion
- Muscle pain relief
- Injury management and prevention
Hot Stone Massage
Hot stone massage isn’t as common as other types of massage, but it can be a good choice if you’re looking for a feel-good boost. This is because it blends the benefits of massage with heat therapy, which is also thought to promote the release of endorphins.
What does a hot stone massage session look like? In short, it typically involves the use of smooth, heated stones paired with relaxing hands-on techniques. The targeted heat from the stones can soothe trigger points and painful muscles, all while bringing key benefits like:
- Supporting healthy circulation
- Promoting sleep and relaxation
- Boosting mood and mental well-being
Self-Massage Options
If regular spa visits don’t fit into your routine, the good news is that there are more ways than ever to get deep, restorative massage at home.
Of course, working with a massage therapist comes with deeper expertise (and the added benefit of human touch). But if you want to add massage to your day-to-day, the right therapeutic tools can make it much more accessible — and nearly as impactful. To get started, you can try:
- Foam rollers: These are great for a slow, steady type of massage known as myofascial release.
- Massage balls: These tools are perfect for targeting smaller trigger points and rolling out the feet.
- Electric massagers. Expert-trusted options like the MedMassager Body Massager Plus offer a blend of oscillation and vibration for deep relief. Plus, its user-friendly design makes it easy to use on nearly any muscle group.
- Massage guns. A quality massage gun can deliver a powerful, focused massage in just 1–2 minutes per muscle group.
Tips To Boost the Feel-Good Benefits of Massage
When it comes to boosting your endorphins through massage, here are a few steps that can help you maximize the feel-good benefits:
- Use it regularly for a cumulative effect. A one-time massage has its benefits, but using massage weekly — or even a few times per week — could make a bigger difference in your overall well-being.
- Pair it with stretching or exercise. Exercise is a form of controlled stress that can stimulate endorphin and endocannabinoid release. Endocannabinoids are another natural chemical that can boost your mood and reduce pain.
- Try mindfulness. Relaxation techniques like meditation and mindfulness — aka focusing on the present moment — may also promote endorphins.
- Add some relaxing music to your session, which can also trigger a sense of well-being through endorphins and stress relief.
Are There Any Risks of Trying Massage?
A light-to-moderate pressure massage is safe to try for most people, but sometimes it’s best to get the green light from your doctor before starting. This is the case during pregnancy and when you have certain health conditions, including but not limited to:
- An acute, inflamed, or swollen injury
- Any cardiovascular condition
- Liver or kidney conditions
- A history of blood clots
- A current infection or illness
- Cancer (or are undergoing cancer treatment)
In any case, it never hurts to check with a healthcare provider before trying a new complementary tool — especially if you’re taking medication or have a condition that hasn’t been approved for massage in the past.
Frequently Asked Questions
Have questions about endorphins and massage therapy? Here are some of the most common ones and their answers:
How Long Do the Endorphins From Massage Last?
There hasn’t been much research on how long endorphins are elevated after a massage. However, many massage enthusiasts report feeling a boost in their mood and well-being for up to a day or two after their sessions.
Can Massage Help With Symptoms of Depression or Anxiety?
While massage can’t cure or treat depression and anxiety, it can be a wonderful option for easing stress and improving quality of life. In fact, one 2018 review suggests that massage may make a positive difference when used alongside a treatment plan for some people managing these conditions.
This may partly be due to the fact that it activates the “rest-and-digest” system, which helps to counter anxiety. Plus, by encouraging the release of happy hormones, it can also help boost mood and overall mental health.
Can All Types of Massage Promote Endorphins?
Many types of massage may help with endorphin release, but experts suggest that these might be the best options when it comes to mood-boosting benefits:
- Swedish massage
- Moderate-pressure massage
- Massage from a loved one or partner
In addition, massage techniques that involve stretching — like foam rolling, sports massage, or even Thai massage — can all be great options to explore for an endorphin boost.
Other Ways To Promote Endorphins and Happy Hormones
If you’re looking to reap the benefits of more happy hormones in your life, here are four other steps that could help:
Add More Exercise Into Your Week
While soothing activities can boost endorphins, your body also releases them in response to stress and pain. And while you might not think of exercise as painful, the truth is that it’s a form of physical stress — meaning it can be a great tool for boosting endorphins.
At the same time, it can also brighten your mood and stimulate the release of another feel-good chemical: endocannabinoids. Like endorphins, these occur naturally in response to exercise, with a key difference being that they can cross the blood-brain barrier.
On top of that, exercise can trigger other feel-good chemicals like dopamine and serotonin, all of which can work together to create the euphoric feeling known as a “runner’s high.”
Snack on Some Dark Chocolate
For a short-term boost in endorphins, snacking on a square or two of dark chocolate can be an easy go-to choice. Plus, when consumed in small quantities, it can also pack in some other surprising health benefits — like providing iron and antioxidants, which can help your body fight free radical damage.
Watch a Comedy Special
Another easy way to trigger endorphins? Watch a comedy special (or just have a laugh with your loved ones).
Like exercise, laughter can cause a brief spike in the stress response, which can then trigger a natural rush of endorphins. As your body settles down, you might notice that your stress levels drop and you feel happier overall.
Laughter also:
- Engages many of your organs, including your heart and lungs
- Stimulates and relaxes your muscles
- Brings a sense of connection and joy
- May support immunity by decreasing stress levels
Try Meditation or Mindfulness
Finally, adding some meditation into your daily routine can be another great way to support your happy hormones.
Similar to massage, it can activate the relaxation response and bring your body into a deep state of calm. This can lead to a lower heart rate, reduced cortisol, and slower breathing. At the same time, it can promote a boost of feel-good chemicals that help ease pain and melt away stress.
The Takeaway on Endorphins and Massage
So, what exactly is the relationship between endorphins and massage? By helping your body shift into relaxation mode, massage can act as a simple way to boost endorphins. But the uplifting effects of this therapy might also stem from its broader benefits — like easing stress, soothing pain, and triggering other happy hormones in the brain.
In any case, massage may do just as much for your mind as it does for your muscles. And the best part is that it’s easy to start experiencing the benefits for yourself — whether you visit a pro, try hands-on self-massage, or even ask a partner for help at home.
For more ways to add massage into your routine, the tools from MedMassager can help. Pick up your own MedMassager Body Massager Plus today, or explore the full line of expert-trusted tools here.
