How to Use Reflexology Pathways for Anxiety Relief

How to Use Reflexology Pathways for Anxiety Relief

What is Reflexology?

Reflexology is type of manipulative and body-based complementary and alternative practice that focuses on systematic ways to apply pressure to particular points, also known as reflex zones [3]. Reflexology is a type of acupressure that is designed specifically for the feet, hands, and ears [3]. The reflex zones located on the feet, hands, and ears correspond to different body regions [3]. When reflex zones are stimulated, this can provide relief for that corresponding body part [3]. The body reacts to the stimulation of reflex zones by generating a reflex effect on the nerves, tissues, muscles, and organs connected to that zone [2,3].

What is the Difference Between Reflexology and Acupressure?

Reflexology and acupressure are very similar, but also quite different. Both practices use similar tools for stimulating and applying pressure. However, acupressure focuses on stimulating 365 acupoints throughout the body, and reflexology focuses on stimulating specific reflex zones only on the feet, hands, and ears [1,3]. Reflexology typically utilizes the single point stimulation method rather than a surface stimulation method. Read this article about acupressure to learn how these practices differ!

 

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Can Reflexology Reduce Anxiety?

Research has determined that reflexology of the feet, hands, and ears can significantly reduce anxiety levels [2,3,4,5,6,7]. Stimulating reflex zones has been determined to alleviate anxiety by mechanisms of increased blood flow, decreased muscle tension, calming the mind, improving the immune system, and promoting mental well-being [2,3,4,5,6,7]. Reflexology releases the body’s natural pain-relieving chemical, endorphins, to promote relaxation and reduce anxiety and tension [2,3,4,5,6,7].

How to do Reflexology on Yourself 

Steps for Reflex Zone Stimulation on Feet, Hands and Ears

These steps are geared toward stimulating one or two reflex zones at a time using tools like acupressure pens, kansa wands, wavecombs, and other trigger point tools. Below, you will find a breakdown of tools and maps designed specifically for the feet, hands, or ears to help get you started. Reflexology can be a morning or night routine. Before beginning a new reflexology routine, be sure to consult your physician. Using too much pressure can result in bruising, so be gentle when trying reflexology for the first time. 

 

1. First, find the reflex zones to apply pressure. Follow the maps or links provided below or search online for reflexology maps. You can use any zone for stress relief, but reflex zones corresponding to the brain and gut (i.e. the tip of the toes) may be more effective since the highest concentration of neurons exist here.

 

2. Next, use the tools listed below to massage the reflex zone(s) with deep and steady pressure in an up and down or circular manner

 

3. Massage each zone(s) for one to two minutes while taking slow deep breaths and focusing on the pressure. Using these breathing exercises can deepen the relaxation.

 

4. Move to the next reflex zone and repeat until the full meridian is complete.

 

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    Foot Reflexology Tools

    1. Acupressure Pen
    2. Reflexology Shoes
    3. Reflexology Foot Surface
    4. Reflexology Walking Mat
    5. Acupressure Foot Roller
    6. Foot Reflex Zone Map

     

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    Hand Reflexology Tools

    1. Acupressure Pen
    2. Acupressure Hand Ball/Massager
    3. Reflexology Glove Map
    4. Hand Reflex Zone Map

     

    Ear Reflexology Tools and Map

    1. Facial Reflexology Pen
    2. Dioche Ear Seeds
    3. Ear Reflex Zone Map
     

     

    Check out our acupressure and massage collection on our store to find products suitable for you to begin your stress relief journey!

     

    References:

    1. Au, D. W., Tsang, H. W., Ling, P. P., Leung, C. H., Ip, P. K., & Cheung, W. M. (2015). Effects of acupressure on anxiety: a systematic review and meta-analysis. Acupuncture in Medicine, 33(5), 353-359. https://doi.org/10.1136/acupmed-2014-010720
    2. Bagheri-Nesami, M., Shorofi, S. A., Zargar, N., Sohrabi, M., Gholipour-Baradari, A., & Khalilian, A. (2014). The effects of foot reflexology massage on anxiety in patients following coronary artery bypass graft surgery: a randomized controlled trial. Complementary therapies in clinical practice, 20(1), 42-47. https://doi.org/10.1016/j.ctcp.2013.10.006
    3. Chandrababu, R., Rathinasamy, E. L., Suresh, C., & Ramesh, J. (2019). Effectiveness of reflexology on anxiety of patients undergoing cardiovascular interventional procedures: A systematic review and meta‐analysis of randomized controlled trials. Journal of advanced nursing, 75(1), 43-53. https://doi.org/10.1111/jan.13822
    4. Heidari, F., Rejeh, N., Heravi-Karimooi, M., Tadrisi, S. D., & Vaismoradi, M. (2017). Effect of short-term hand reflexology on anxiety in patients before coronary angiography: a randomized placebo controlled trial. European Journal of Integrative Medicine, 16, 1-7. https://doi.org/10.1016/j.eujim.2017.09.010
    5. Khaledifar, A., Nasiri, M., Khaledifar, B., Khaledifar, A., & Mokhtari, A. (2017). The effect of reflexotherapy and massage therapy on vital signs and stress before coronary angiography: An open-label clinical trial. ARYA atherosclerosis, 13(2), 50. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5628851/
    6. Kurebayashi, L. F. S., Turrini, R. N. T., Souza, T. P. B. D., Marques, C. F., Rodrigues, R. T. F., & Charlesworth, K. (2017). Auriculotherapy to reduce anxiety and pain in nursing professionals: a randomized clinical trial. Revista latino-americana de enfermagem, 25. https://doi.org/10.1590/1518-8345.1761.2843 
    7. Vardanjani, M. M., Alavi, N. M., Razavi, N. S., Aghajani, M., Azizi-Fini, E., & Vaghefi, S. M. (2013). A randomized-controlled trial examining the effects of reflexology on anxiety of patients undergoing coronary angiography. Nursing and midwifery studies, 2(3), 3. https://pubmed.ncbi.nlm.nih.gov/25414869/ 
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