Understanding Parasympathetic States Through the Benefits of Active Stretching and Massage

Many benefits of bodywork occur when the nervous system shifts toward a parasympathetic (rest-and-recover) state. In this state, tissues can relax, circulation improves, and the body can focus on recovery. Maybe you do not realize the state you are living in on a given day. From personal experience, I can honestly say I was unaware of how affected my nervous system had become for years on end. Long story short, it wasn't until I was forced to have two emergency surgeries that I started looking internally for answers that doctors were not providing. Other than the obvious medical treatment, it was the way my body was bound up that allowed the physical and spiritual disruptions to manifest in gut issues, which lead to poor nutrition and loss of sleep each night. So without further ado, alongside a team of holistic practitioners, I am taking time to understand and solve for the root issues of my nervous system. 

Each of us are at different base levels of stress and anxiety, and have unique ways of restoring balance (or balance as we know it) on our own. Over time, our thresholds have likely incrementally risen so that we are unaware of the difference day to day. But if we were placed back into our body before trauma and daily pressures existed, we would likely jump out of our skin at what is now our regular timepiece. If you do not get proper sleep, or are unconsciously ignoring how you feel, what you need, and who you are in the moment, your body is in flight, fight or freeze mode. We can only keep up appearances for so long. 

If you need help understanding the ways your body has conditioned itself to hold tension and stress, negativity and falsities, I urge you to take time on your own first. Most of the toxic things we ignore can be released if we give ourselves the space and time. This, and manual therapy can solve for many ailments. While massage and active stretching share many benefits, they work in different ways. Let’s take a closer look..

Active stretching works internally by activating muscles like a natural pump, helping support circulation and fluid movement throughout the body. This is a great way to help support blood flow and activate the muscles in a safe and comfortable way. This can be especially helpful for people experiencing swelling or poor circulation. It is important to note that those with diabetes for example, are greatly supported by the internal activation because it can aid in the movement of glucose in the blood, improving circulation and regulating blood sugar more efficiently. 

The National Library of Medicine says “…stretching has been observed to improve vascular stiffness, vascular endothelial function and heart rate variability concerning cardiovascular function [7, 11], to decrease nerve stiffness and pain sensitivity and increase nerve displacement concerning neural function [12], or to improve several metabolic parameters [13, 14]” - including blood glucose levels. With regular active stretching and mobility work, we can improve the quality of life by addressing circulation and insulin sensitivity over time. 

One thing to note, is that although the calves are known to be the body's second heart, we shouldn’t solely rely on the caves for maintaining great circulation of oxygen, nutrients and blood. In the same way we want to target specific areas of the body when we workout (like the core using all kinds of abdominal exercises) to achieve fat loss, this approach is not feasible. The body runs like a machine, optimally with all parts in balance, oiled and lubricated, clean and healthy. However, keep in mind what may work great for one body may not another, just as if we were all different makes and models (no one model the same). It is best to approach stretching and mobility as a whole and rotate which part of the body we are focusing on. I encourage each of us to lean into what we naturally feel inclined to do, rather than keep the same routine without any change. 

On the other hand, massage focuses more on the manual release of muscle tension and myofascial restrictions, helping tissues glide more freely and improving overall mobility. Simply put, massage can greatly alleviate any knots and imbalances in the body that come from muscle fibers and fluid being restricted. Often muscle is literally stuck to bone and bone is stuck to muscle, but this is not healthy and there should be separation and proper transportation of fluids for ease of movement.  This can be accomplished with little pressure - opposite of what some people may believe. In fact, someone can feel resistant or dense to the practitioner, or smooth and pliable, depending on how much tension, stress, or restriction the body is holding. This is where a skilled, knowledgeable bodyworker is crucial in order to not cause harm or actual trauma in return. Any sort of discomfort and/or pain should be acknowledged and shared right away. 

Together, movement and manual therapy support healthy tissue function and ease of movement. Your benefits are unlocked when the parasympathetic system and fascia are able to fully recover, release, relax, renew and restore. 

Here are the hidden benefits of bodywork (active stretching and massage): 

• improves healing

• improves lymph flow

• reduces chronic pain

• improves joint stiffness

• improves blood flow

• reduces swelling & soreness

• flushes out wastes 

• improves chronic pain 

• improves stress levels

• reduces tension 

• improves restrictions

Ultimately, moving your body as is appropriate to you, taking time to reset and rest, and combining active stretching with massage can transform your nervous system. A regular wellness routine can be a powerful way to support both your body and your mind. By encouraging parasympathetic activity, these practices help counterbalance the effects of daily stress, promote recovery, and enhance overall resilience. Over time, this can lead to improved mobility, better physical performance, deeper relaxation, and a greater sense of balance in everyday life. 

Once we allow ourselves these types of self care, we can begin shifting into a happier, calmer lifestyle. It is my greatest wish that I can continue to help facilitate the space for us to feel comfortable to do so. If you are experiencing any discomfort or pain on a daily or weekly basis, reach out, and I would be happy to offer a complimentary consultation or demo session on my table at Thrive Health and Wellness Collective in Marina del Rey.