Swedish massage uses light and firm strokes to relax your muscles. Regular sessions can have benefits for your mental and physical health.

What Makes Swedish Massage Unique?

The main goal of Swedish massage is to calm your body and mind while gently releasing muscle tension.

The massage therapist uses both firm and light strokes to relax your muscles and boost blood flow to your heart.1

What’s the Difference Between Swedish and Deep Tissue Massage?

Swedish massage is often compared to deep tissue massage, but they differ significantly.

Swedish massage involves long, fluid strokes with a light-to-firm touch. Deep tissue massage applies firm, deep pressure. It also focuses on specific areas to work out knots and tension.1

These techniques have different goals. Swedish massage is about relaxation. Deep tissue massage focuses on releasing deep muscle tension and pain.1

What Techniques Are Involved?

Swedish massage covers the whole body. It combines five basic elements and related techniques.

These elements are:2

• Effleurage: This involves stroking the body with various degrees of intensity to relax the muscles and soft tissues. It’s usually performed at the beginning of the massage to relax and loosen up your body.
• Petrissage kneading: This involves a bit more pressure than effleurage, but it’s still performed with comfort in mind. The massage therapist will knead, roll, and gently squeeze different parts of your body in a circular motion.
• Tapotement: This involves tapping your body rhythmically. It helps increase blood flow to the tissues and throughout your body.
• Friction: The massage therapist uses their hands, forearms, and even elbows to rub and compress your body in an effort to warm the tissues.
• Vibration: This technique involves controlled rhythmic shaking and vibrating of your body. It’s used to release tension.

What Happens During a Session?

Knowing what to expect can help you prepare for the appointment.

Before the Massage

Before the massage, the massage therapist will likely ask for basic health and wellness information.

They may ask about your day-to-day life, any conditions or areas of concern, medications you take, or dietary information. They will also ask what you are looking for in a massage and what areas of your body feel tense.3

This is also an opportunity to ask the massage therapist about their background. You will want to know what type of training and experience they have. You may ask what their goals are when they give someone a massage.

It’s important to choose a licensed or accredited massage therapist for a safe and effective experience. Board-certified therapists with the National Certification Board for Therapeutic Massage and Bodywork have passed exams and background checks.4

When You Arrive For Your Massage

Before your massage begins, you will likely be asked to undress. The massage therapist will leave the room for this. Only remove as much clothing as you feel comfortable.3

Once you have undressed, you will lie on a massage table with a towel or sheet over your body. The massage therapist will partially remove this covering each time they massage a particular part of your body, then place it back.3

The massage therapist may plan to apply oils or lotions during the massage. Let them know if you have any allergies before they begin.3

During the Massage

During a Swedish massage, the massage therapist might dim the lights and play soft background music to create a relaxing atmosphere. Feel free to request no music or conversation.3

The massage therapist will work through each part of your body using light and deep pressure, along with techniques like tapping, kneading, rolling, friction, and vibration.2

Always tell the massage therapist if the pressure is too deep or if anything feels uncomfortable. You can request a different part of your body to be massaged, or for a change in pressure or technique.3

The length of a Swedish massage can vary, but they usually last between 30 and 90 minutes.3

Why Should You Choose Swedish Massage?

There are many known benefits of Swedish massage, including pain relief and relaxation.4

1. Eases Symptoms of Anxiety 

General anxiety disorder (GAD) is a mood disorder affecting 5.8% of the population. It’s characterized by constant worrying and difficulty concentrating. Getting regular Swedish massages can help decrease GAD, along with other mood disorders like depression.5

A 2021 study found people with GAD saw significantly eased symptoms after receiving a Swedish massage twice per week for six weeks. The participants also had significant decreases in general distress and depression.6

A 2016 study looked specifically at women undergoing radiotherapy for breast cancer. One group received a Swedish massage three times a week for five weeks, and the other group received routine care.

The groups that got Swedish massages saw greater improvements in mood disorders like anxiety, anger, and depression than the group that did not get Swedish massages.7

2. Lowers Blood Pressure

Swedish massage has been shown to decrease physical signs of anxiety, such as raised blood pressure, increased heart rate, and fast breathing.

A 2016 study looked at how Swedish massage impacted the vital signs related to anxiety in healthy women. The researchers found that Swedish massage lowered systolic blood pressure (but not diastolic blood pressure), pulse, and respiratory rate.1

3. Relieves Pain

Massage can generally help relieve pain. There’s good evidence that Swedish massage can decrease pain.

Swedish massage is thought to ease pain by decreasing metabolic waste from your muscles and increasing blood flow to them.8

Swedish massage can decrease pain for people with rheumatoid arthritis.9 It’s also been found to ease lower back pain in nurses.10

Other research has shown that Swedish massage is able to help with childbirth pain when administered during labor and delivery.11

Are There Risks You Should Watch For?

Massages have a low risk of harm. Rarely, there are occasional reports of complications from massage. These reports have included nerve injuries, blood clots, and bone fractures.4

Injuries like these are usually the result of deep tissue massage rather than Swedish massage. These complications are more likely in people with a high risk of injury, such as older adults.4

Speak with a doctor before getting a massage if you are pregnant. Massage is usually safe for pregnant people and can be a positive way to relax. A massage therapist may recommend lying on your side rather than on your belly.12