Press Pause on Stress: How Reflexology Supports Relaxation

In today’s fast-paced world, stress has become a common companion, affecting our mood, sleep and even physical health. Stress has a sneaky way of creeping into everyday life - tightening shoulders, racing thoughts and leaving us feeling constantly “on alert”, but growing research suggests reflexology could play a role in helping the body unwind. So how can working on your feet help calm your mind? Let’s take a closer look.

How Reflexology May Help You De-Stress

Although reflexology has been practiced for many years, modern science is beginning to shed light on why so many people feel deeply relaxed after a session.

1. Calming Your Nervous System

Stress revs up the sympathetic “fight or flight” system. Reflexology may help shift the body toward parasympathetic activation — the “rest and digest” mode — which is linked to lower heart rate and blood pressure and a more relaxed state. Some researchers suggest that touch and pressure on reflex points might influence nerve pathways and help balance autonomic function.

2. Sensory Relaxation and Touch Therapy

Therapeutic touch itself — much like massage — can trigger the release of relaxation responses in the brain. Slowing down and focusing on sensation encourages bodily calm and interrupts the typical stress feedback loop.

3. Hormonal Influence

Stress often shows up as elevated cortisol, the body’s stress hormone. Some trauma and well-being research on reflexology interventions links changes in cortisol and stress perceptions, though results vary and more large-scale evidence is needed.

What Recent Studies Are Finding

Reduced Stress in Healthcare Settings

A 2024 randomised controlled trial with intensive care nurses applying foot reflexology once a week reported reductions in fatigue and lower back pain, and although perceived stress scores dropped in the reflexology group, the change wasn’t statistically significant — the trend was toward less stress compared to controls. (1)

Work Stress and Anxiety Drop After Reflexology

In another 2024 clinical study, nursing managers who received multiple foot reflexology sessions showed significantly lower work stress and anxiety scores after treatment, compared with those who didn’t receive reflexology — suggesting a real psychological benefit from repeated sessions. (2)

Mixed—but Interesting—Hormonal Findings

A trial looking at reflexology’s effects on cortisol levels in pregnancy found that reflexology was associated with smaller increases in cortisol compared with other interventions, hinting that the therapy might moderate stress markers — though this research is preliminary and context-specific. (3)

The Takeaway

Reflexology isn’t a replacement for medical or psychological care, but it may serve as a gentle, supportive approach for people looking to manage stress more effectively. By promoting relaxation through nervous system regulation and therapeutic touch, reflexology can be a useful addition to a broader stress-management plan. And if nothing else? Taking time to slow down and put your feet up might already be a step in the right direction.

References

(1). Yılmaz, F. T., & Karadağ, E. (2024). The effect of foot reflexology on fatigue, stress, and pain in intensive care nurses: A randomized controlled trial. Journal of Complementary and Integrative Medicine. Advance online publication. https://doi.org/10.1515/jcim-2023-0201

(2). Çevik, B., & Özdemir, L. (2024). The effects of foot reflexology treatment on work stress and anxiety levels of nursing managers: A randomized controlled study. Cyprus Journal of Medical Sciences, 9(1), 45–52. https://doi.org/10.4274/cjms.2023.2023-7

(3). Khosravi, S., Babashahi, M., & Shariati, A. (2018). The effect of foot reflexology massage on anxiety and cortisol levels in women during pregnancy. Iranian Journal of Nursing and Midwifery Research, 23(5), 356–360. https://doi.org/10.4103/ijnmr.IJNMR_34_17