Self-Massage for Digestion, Hormones & Inner Connection

By Olson Humphrey. June 20, 2025.

So many of us live with discomfort—bloating, cramps, back tension, emotional stress—and don’t realize just how much our bodies are trying to speak to us. One of the simplest, most empowering tools I’ve found to support my health is self-massage. It’s free, intuitive, and deeply healing.

You don’t need fancy tools or advanced training. Just your hands, your breath, and a little bit of curiosity.

Why Try Abdominal Self-Massage?

Practicing abdominal massage regularly can:

• Improve digestion & peristalsis (helping with

  bloating, constipation, and movement through the intestines)

• Release physical tension and support emotional processing

• Alleviate menstrual cramps

• Support a more intuitive, connected relationship with your

  internal organs

• Relieve back pain and abdominal tightness
  
  Whether you’re dealing with chronic bloating or just want to slow down and reconnect with your body, this practice is a beautiful place to begin.

Practice: Step-by-Step

1. Start on the right side, slightly above or just inside your hip bone. Gently apply pressure to that spot for a few breaths, then begin sliding your hand in a circular motion, moving up toward your ribs.

2. Move across your upper abdomen under your ribs to your left side, then down the left side of your belly to your left hip bone. Complete the circle by moving back across the lower belly, right to left.

3. Repeat for 2–3 minutes while laying on your back. Breathe deeply into your belly and pause in any spots that feel tender, tight, or in need of attention.

Let your breath come from your diaphragm. This helps stimulate the vagus nerve, oxygenate your tissues, and support natural detox.

A Note from My Journey

With hypermobile joints and weak peristalsis muscles, I’ve often struggled with bloating and sluggish digestion. This simple, gentle massage practice has been one of the most effective and sustainable tools in my wellness routine. It grounds me, relieves pain, and gives me back a sense of control over my body when things feel out of balance.If you’re interested in the science, here’s a that explores how abdominal massage can support gastrointestinal function, especially for those with digestive challenges.

Tips for Your Practice

• Use an oil or balm to reduce friction—I love sesame or calendula oil

• Try it after a warm shower or before bed

• Be gentle—this isn’t about “fixing” but about connecting

• Tune into what your body tells you—some days you’ll feel more tension, other days more flow

• Add this to your weekly rhythm, especially around your luteal phase or anytime bloating flares

  Final Thoughts

Self-massage is an invitation to slow down and come home to your body. Try it for a week. Let yourself be guided by breath and touch. You might be surprised by what softens—inside and out.

If this speaks to you, I’d love to hear how it goes. You can find more practices like this in the Wellness section of my site or join me on Instagram @mindfulrevive <3.