What is chronic stress and how does it affect us?
We live with our schedules full, our eyes on the screen, and our bodies tense. In modern society, rushing from one place to another has become normalized. However, this pace comes at a price: chronic stress. We're not just talking about a bad streak or a difficult week, but rather a sustained state where the body and mind remain in constant alert mode.Do you know the massage that best suits you?
This "survival mode" is silent, but deeply damaging. Many people come to the doctor's office without knowing why they have contractures that won't go away, insomnia, fatigue, or even digestive problems. In many cases, the culprit is the persistent stress that the body no longer knows how to handle. I see it every day: the body starts sending signals that it can't take any more.
Our nervous system, designed to activate the body in response to a specific threat, isn't designed to be on all day. When that happens, sleep is disrupted, digestion is disrupted, and muscles are in a state of constant contraction. It's like having your foot on the accelerator and never letting go.
The first step to managing it is understanding it. It's not just about getting more rest or sleeping better, but about listening to what your body is asking for. This is where touch comes in: an ancient, simple, and profoundly effective tool that can return us to a state of natural balance.
The scientific basis of therapeutic touch in stress reduction
Touch is not just an affectionate gesture. From a biological perspective, it is a key tool for the nervous system's self-regulation. Numerous studies have demonstrated how conscious physical contact has direct effects on our physiological responses to stress.
When a person receives a massage or intentional and respectful touch, a neurological circuit is activated that transmits safety signals to the brain. This results in decreased levels of cortisol (the stress hormone) and activation of brain areas related to calm and well-being.
In my daily practice as a chiropractor and osteopath, I see it time and again: simply placing your hands with attention on a tense area can change a patient's breathing. It's not magic. It's pure physiology. It's the body, feeling restrained, letting its guard down.
Mindful touch not only calms the mind, it also reorganizes the body-mind relationship. It bridges the gap between the emotional and the physical, between what we think and what we feel. Through it, we can access deeper layers of tension that cannot be released through words alone.
How touch activates the parasympathetic nervous system
The autonomic nervous system is divided into two branches: the sympathetic (associated with action and alertness) and the parasympathetic (responsible for rest and regeneration). Stress keeps the former constantly running. But when we apply therapeutic touch, something amazing happens: the latter is activated.
This shift from "fight or flight mode" to "rest and digest mode" is observable. I've had patients who, within minutes of starting a session, begin yawning, breathing more deeply, or even fall asleep. Not because they're tired, but because their body is finally allowing itself to let go.
That change is key. The parasympathetic system lowers heart rate, improves digestion, and promotes healing processes. It's as if the body were saying, "I'm safe, I can repair myself." And all this happens through something as simple as hands that know how to touch.
That's why, when someone comes in with anxiety or accumulated tension, my goal isn't just to relax a muscle, but to help their nervous system find that space for internal regulation. Because when that happens, the body stops fighting and begins to heal.
Hormones and neurotransmitters: oxytocin, endorphins, and well-being
Therapeutic touch also has biochemical effects. When touched with intention and care, the body responds by releasing substances such as oxytocin (known as the attachment or calming hormone) and endorphins (our natural painkillers).
Oxytocin lowers blood pressure, regulates heart rate, and promotes empathy. Endorphins, on the other hand, relieve pain and produce a feeling of pleasure and general well-being. In many sessions, I've seen how these substances do their work without the person having to do anything, just receive it.
By applying gentle, rhythmic techniques, such as craniosacral or abdominal massage, the body enters a state of trust and surrenders to the process. I've seen someone's face completely change in an hour, as if I'd left an invisible backpack on the table.
These physiological responses aren't a luxury. They're a necessity in a society that keeps us tense and on a fast-paced pace. That's why touch isn't just something pleasant. It's a natural medicine, with no side effects and profoundly transformative.
Main therapeutic techniques based on touch
Every body is different, and each person experiences stress differently. Therefore, adapting techniques to the needs of the moment is essential. Sometimes, less is more: a gentle, well-executed gesture can unlock more than intense manipulation.
Among the techniques I use most in consultation are:
Relaxing massage
It's in-depth and focuses on releasing muscle tension, especially in the neck, shoulders, and back. Many patients arrive with a "rock-hard" neck after a tough week. A single session can produce a dramatic change in mood.
Craniosacral technique
Subtle and powerful. It works on the craniosacral system (skull, spine, sacrum) and is ideal for people with insomnia, anxiety, or nervous exhaustion. I often hear phrases like, "It's as if the noise inside me has been turned off."
Visceral osteopathy and gentle mobilizations
Stress also settles in the abdomen: poor digestion, a feeling of knots, and tightness. By gently mobilizing the diaphragm and internal organs, we help the body release this internal tension. It's common for the patient to sigh or even cry with relief.
The role of the therapist: presence, empathy and somatic listening
Touch alone is not enough. The therapeutic aspect lies in how it is touched and with what awareness. The therapist's internal state is as important as the technique applied. Hands can soothe or tense. They can invade or accompany.
In every session, my priority is to be present. To listen fully. Not to impose, but to follow the rhythm of the body. Sometimes, a hand on the back and a shared breath are enough to change something profoundly or even a chromotherapy bath.
Empathy isn't just mental. It's also physical. When someone lies down on the table, they're showing their vulnerability. Holding that space without judgment, with respect, is an essential part of treatment. The first step of healing occurs when the patient feels safe.
And something else: active listening isn't just verbal. A tense shoulder, a clenched jaw, an escaped sigh... the body is always speaking. Knowing how to read these gestures allows you to fine-tune your treatment like a musician tunes his instrument.
Touch and self-knowledge: when the body speaks
Beyond relaxing or soothing, touch has a revelatory power. It connects us with ourselves. Many people are surprised in consultations to discover tense areas they weren't aware of. Or they are moved by the release of a tension that has been carrying an unexpressed emotion for years.
The body stores memories: of postures, habits, wounds. Through touch, that memory can be unlocked. And with it, a new understanding of how we live.
I remember a patient who, after a deep chest massage, told me, "It's like I can breathe again." These kinds of sensations not only soothe, they also invite us to live with greater awareness.
Each session is an opportunity to reconnect. To leave autopilot and return to the present. To ask ourselves how we're really feeling. And that, in a fast-paced world, is already an act of health.
Real Cases: Integrated Testimonies of How Touch Helps
David, 36 years old – “My stomach hurt from stress”
Businessman, very mentally challenged. He came in with digestive issues with no clear diagnosis. We worked on visceral osteopathy and diaphragm therapy. After the second session, he noticed he was breathing better and his digestion was improving. He told me, "I thought this was just a massage, but it's been like resetting me."
Ana, 29 years old – “I just wanted to disconnect”
Exhausted, anxious, emotionally overwhelmed. We applied craniosacral techniques and a relaxing massage. From the first session, her body responded with profound relaxation. She confessed to me: "On your massage table, I allow myself to stop. It's the only place I can let go without guilt."
These stories are real examples of the power of touch. They don't cure stress, but they provide tools for managing it. And that, often, is what makes the difference between surviving and living.
How to incorporate mindful touch into your daily routine
You don't need to go to a doctor's office every week to benefit from the power of touch. There are simple practices you can incorporate at home:
- Conscious self-massages: In the morning or before bed, simply massage your neck, shoulders, or abdomen with conscious breathing.
- Affective contact with loved ones: Long hugs, conscious caresses. It's not about quantity, it's about presence.
- Body mindfulness: pay attention to the body, feel the hands, the feet, the heartbeat. Be in the body.
- Hot baths or use of essential oils: Contact with water and its aroma are also forms of touch that relax.
Integrating these gestures into your daily life can help you keep stress at bay and reconnect with the most basic things: your body as your home.
Conclusion: Why touch can be your best medicine
Stress can't always be avoided, but it can be transformed. And in that transformation, mindful touch is a powerful ally. Not because it cures on its own, but because it activates the body's natural ability to self-regulate and heal.
I've seen it in consultations hundreds of times: people who arrive tense, disconnected, or overwhelmed, and who, simply by feeling listened to through my hands, regain balance. Not through empty technique, but through presence and respect.
My invitation is clear: Don't wait for stress to become an illnessGive yourself permission to stop, to feel, and to take care of your body. Because the path to a calm mind often begins with a relaxed back, free breathing, and hands that know how to touch.
In Quiroessence We believe that balance between body and mind is cultivated every day. Our massage, osteopathy, and yoga center is located in the heart of Granada, just a five-minute walk from the Cathedral.
If you're looking for a space to take care of yourself, relax, and reconnect, we'd love to welcome you.
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