Reverse Hair Loss and De-Stress With a DIY Scalp Massage (2025)

If you’ve ever enjoyed the soothing sensation of a scalp massage, you’re familiar with its immediate relaxation benefits. But what you might not know is that when done correctly, scalp massages can support your health and even help reverse hair loss. To learn more about the benefits of a scalp massage, we consulted several massage therapists who share the science behind the DIY treatment and their step-by-step instructions to reap the rewards.

A scalp massage benefits the entire body

A scalp massage is an easy and affordable way to relax. But the benefits extend beyond the sensory. According to Terrie Yardley-Nohr, LMT, a licensed massage therapist and the Director of Massage Therapy at Massage LuXe, a scalp massage can also benefit your health. Here’s how:

It lowers your blood pressure

Nearly half of U.S. adults with high blood pressure are women.Eating well and exercising regularly can help keep your blood pressure in check, but so can a scalp massage. How?

A study in the Journal of Physical Therapy Science found that a 15-minute scalp massage twice weekly reduced the production of stress hormones like epinephrine and norepinephrine. “These hormones are closely linked to stress responses in the body,” Yardley-Nohr explains. “Their reduction led to lower heart rates and blood pressure in study participants.”

It boosts hair growth

More than 52 percent of postmenopausal women experience thinning hair or hair loss. Products designed to reverse hair loss abound, but regular scalp massages may offer a natural alternative. That’s because they “improve circulation in the scalp and neck, which has various positive effects on hair health,” Yardley-Nohr says. “Increased blood flow helps nourish the hair follicles, potentially stimulating hair growth and improving hair health.”

Research backs this up. A small study in the journal Eplasty found that people with hair loss who performed a daily four-minute scalp massage using a massage device saw noticeable improvements in the thickness of their hair.

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It eases tension headaches

Tension headaches cause dull pain, scalp tenderness and forehead tightness. They’re three times more common in women than men, and tend to worsen during hormonal fluctuations caused by menstrual periods and menopause. Here too, scalp massages may provide relief.

“The body is interconnected,” says Cameran Battley, LMT, a licensed massage therapist and the owner of Honee B. Beauty. “A lot of folks have trigger points (tight muscle knots) in their shoulders and back. These knots can refer pain to places in the head and scalp, resulting in a tension headache. Scalp massages help relieve that tension, which can also alleviate the associated headaches.”

Indeed, a study in The Journal of Manual and Manipulative Therapy found that people with tension headaches who regularly got trigger point massages experienced a reduction in headache pain and duration.

Another, in the Journal of Manipulative and Physiological Therapeutics, concluded that head and neck massages decreased tension, pain and even anger in people suffering from chronic tension-type headaches (CTTH).

It relieves stress

Tense? Scalp massage to the rescue! Although research is limited, we know that massages reduce the production of cortisol (a stress hormone) and increase the amount of serotonin and dopamine (two feel-good brain chemicals).

When you notice you’re getting tense, start massaging your scalp, forehead, neck and shoulders. A study from South Korea shows that within 10 minutes, you’ll be calm again. Massaging these areas lowers cortisol levels and loosens tightened neck and shoulder muscles, leading to deep relaxation.

“When the body’s stress response is mitigated, individuals often feel more relaxed and less anxious, which contributes to overall well-being,” Yardley-Nohr says.

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How to get the benefits of a scalp massage

“Scalp massage can be performed by anyone,” Yardley-Nohr says. “Moderate to light pressure should be used, and it can be done with or without oil.”

All you need is a comfortable, quiet place to sit and about 10-15 minutes. “This duration allows enough time to stimulate blood flow and relax the muscles without causing discomfort,” Yardley-Nohr says.

Although any length of scalp massage is beneficial, the experts we interviewed recommend spending 1-2 minutes on each step for optimal results. Setting a timer or listening to a playlist of your favorite songs can help you stay in the moment so you don’t rush.

If you’re trying scalp massage for relaxation, once a day or every other day should suffice. However, if you’re trying to promote hair growth, you’ll need to massage your scalp more regularly. A study published in Dermatology and Therapy found that women with thinning hair who massaged their scalp twice daily, 12 hours apart (for example, once at 7 am and again at 7 pm), reported less hair loss and increased hair growth.

How to perform a scalp massage:

  • Step 1: Place your thumbs at the base of your neck, resting your fingers on the top of your head. Gently press your thumbs into your skin, making small circles.
  • Step 2: Slowly move your thumbs upward, continuing the circle pattern along your upper neck and the back of your head.
  • Step 3: When you reach the top of your head, add in your fingers and make small circular motions. Alternatively, you can pretend you’re washing your hair and move your fingers like you’re shampooing your scalp. Be sure you apply enough pressure to see your skin moving. (It may help to look in a mirror the first few times).
  • Step 4: Work down either side of your head towards your ears, gently massaging the skin above, beside and under your ears.
  • Step 5: Next, move your hands toward the front of your head, making sure to spend at least two or three minutes on the forehead using small, circular motions.
  • Step 6: End the massage at your temples to ease tension and promote blood flow.

If you learn better from watching, this video provides similar instructions:

Find a tender spot?

If you land on an area that’s tender during your massage, hold the position and gently apply pressure while breathing deeply to ease tension. For even greater benefits, try pushing your scalp tissue forward and backward, like it’s clay or another malleable material.

Don’t worry about following these steps perfectly. “There’s no one way [to do scalp massage] and you may even find yourself including or excluding steps once you familiarize yourself with the process,” says Wendi White, LMT, Licensed massage therapist and an American Massage Therapy Association (AMTA) educator.

Essential oils can boost the benefits of a scalp massage

You don’t need any special equipment to perform a scalp massage and reap the benefits. That said, using about 1 tsp. of a quality oil “can enhance the effectiveness by providing additional nourishment to your hair and scalp,” Yardley-Nohr says. “Coconut and almond oil are commonly recommended. Coconut oil is known for its hydrating properties and ability to reduce dandruff, while almond oil is rich in vitamins and can strengthen [the] hair.”

More natural health:

Ancient Remedies Proven to Ease Pain, Boost Immunity and Improve Sleep Naturally

These 5 Essential Oils for Headaches Relieve Pain Quickly and Naturally

How to Lower Your Blood Pressure Quickly and Naturally—No Meds Needed

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

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Reverse Hair Loss and De-Stress With a DIY Scalp Massage (2025)
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