MFR is a hands-on, therapeutic technique that focuses on releasing restrictions in our connective tissue, or fascia. The fascial system is a network of three-dimensional connective tissue that envelops and supports every muscle, bone, nerve, blood vessel, and organ in the body, all the way down to the cellular level. This system is crucial for providing stability, transmitting force, and cushioning our body to help protect us against trauma. When our fascia becomes restricted, it can become ‘bound down’ on the structures it is surrounding. Instead of being fluid, it becomes rigid, almost like solidified glue. This can put us at an increased risk for injury, pain, and decreased range of motion. Some things that can contribute to fascia becoming restricted include poor posture, physical injury, inflammation, and even stress.
A MFR provider treats restricted fascia with hands-on techniques. They will provide a stretch and constant, gentle pressure to the area of restriction. From a physiological perspective, there are some subtle changes that occur in the tissue after 90 to 120 seconds. But, in MFR treatments, pressure and stretch are typically held for at least five minutes. After this amount of time, the fascia begins to undergo additional cellular changes. (2) These changes allow the tissue to begin to relax and elongate. This release allows the fascia to regain its fluid nature, turning it back into a healthy, all-encompassing liquid. The physical results of this release include pain relief, enhanced flexibility, and improved range of motion, to name a few.
Fascia is highly innervated by multiple sensory nerves, which means it is tightly connected to our nervous system. It also means that it is in constant communication with our brain. This literal web of connective tissue becomes a symbolic web of connection and communication between the mind and the body. It makes sense, then, that a physical release in the fascia could spark an emotional release as well, which is something we’ll discuss later on in this post.
Our mind is incredibly influential. The way we think and feel, our beliefs, and our attitudes can greatly impact our physical health. For example, chronic stress, anxiety, and depression have been found to increase feelings of pain (3), increase blood pressure (4), contribute to digestive disorders (5), slow our healing (1), and weaken our immune system. (1)(6) Improving our mental health through various mindfulness practices such as meditation and breathwork can have positive effects on our physical health, such as pain reduction. (7)
Our physical health can also influence our emotional and mental well-being. For example, chronic pain has been linked to decreased quality of life (8) and increased risk for developing depression. (9) The influence of our physical health on our mental health can be positive, too. Being physically active and getting regular exercise can enhance our mental wellness. Eating a balanced diet and prioritizing good sleep can do so as well.
MFR practitioners hold a holistic view of healing and administer treatment sessions that not only recognize but harness the power of the mind-body connection. This can lead to not only physical relief, but mental and emotional relief as well.
Emotional tension often manifests as the bracing or binding down of the fascial tissue. Words like tightness, tension, or knots are often used by patients to describe regions where this is occuring. By targeting these areas through MFR treatments, practitioners can help clients release whatever underlying emotion is contributing to the tissue tension. As the fascia is released and restrictions are eased, individuals may experience a sense of relaxation, and even catharsis. This process of stimulating emotional release by manipulating restricted fascia is called “unwinding”, a term coined by John F. Barnes, the leading expert in MFR.
MFR treatments can create a safe and supportive environment for individuals to explore their emotional experiences. The practitioner’s presence, compassion, and touch can facilitate a deeper connection between the mind and body allowing individuals to become more aware of and be present with their emotional states. This increased self-awareness and mind-body connection can help individuals process and release emotional tension more effectively.
The hands-on approach to care in MFR can enhance an individual’s body awareness. As they become more attuned to the practitioner’s touch, they can begin to notice how their body and mind are responding. This can lead to a heightened state of self-healing as patients develop the skill of listening to their bodies non-judgmentally and compassionately. They become more aware of their body’s unique responses and signals, physical limitations, patterns of tension, and areas that may require future care.
This enhanced awareness can also be a doorway into mindfulness. Being mindful is being fully present in the moment and noticing one’s thoughts, emotions, and physical sensations without judgment. As individuals focus on the sensations and experiences during MFR therapy, they are encouraged to be present and attentive to their body’s responses. This mindfulness practice can extend beyond the therapy session, empowering individuals to incorporate mindfulness into their daily lives.
Enhanced body awareness can positively impact other areas of life. It can improve posture and body mechanics, promote better alignment and reduce the risk of injuries. It can also enhance performance in various physical activities by allowing individuals to optimize their movement patterns and identify any limitations or imbalances that may hinder their progress.
The hands-on approach to care in MFR can enhance an individual’s body awareness. As they become more attuned to the practitioner’s touch, they can begin to notice how their body and mind are responding. This can lead to a heightened state of self-healing as patients develop the skill of listening to their bodies non-judgmentally and compassionately. They become more aware of their body’s unique responses and signals, physical limitations, patterns of tension, and areas that may require future care.
This enhanced awareness can also be a doorway into mindfulness. Being mindful is being fully present in the moment and noticing one’s thoughts, emotions, and physical sensations without judgment. As individuals focus on the sensations and experiences during MFR therapy, they are encouraged to be present and attentive to their body’s responses. This mindfulness practice can extend beyond the therapy session, empowering individuals to incorporate mindfulness into their daily lives.
Enhanced body awareness can positively impact other areas of life. It can improve posture and body mechanics, promote better alignment and reduce the risk of injuries. It can also enhance performance in various physical activities by allowing individuals to optimize their movement patterns and identify any limitations or imbalances that may hinder their progress.
The hands-on approach of MFR treatments can also reduce stress by stimulating the parasympathetic nervous system, or the part of our nervous system involved in relaxation.
However, it is important to note that some interactions with restricted fascia can stimulate our sympathetic nervous system, or our ‘fight-or-flight’ response, initially. This is due to the ‘unwinding’ process, which was mentioned above, as some patients may remember past traumas, both mentally and emotionally.
Eventually, there is an important “rebound” that occurs. This shifts the body out of the sympathetic response into a parasympathetic state, promoting relaxation and calm. The patient’s heart rate will decrease, breathing becomes slower and deeper, and blood pressure decreases. The production of stress hormones, such as cortisol and adrenaline, will decrease as well. This relaxation response has several additional benefits. It can promote better sleep by calming the mind and relaxing the body, leading to improved sleep quality and duration. Restful sleep, in turn, supports overall mood and resilience to stress.
One of the key aspects of MFR is the collaboration between the practitioner and the individual receiving the therapy. Unlike passive forms of treatment, MFR encourages active participation and communication. Clients are encouraged to provide feedback, share their experiences, and actively engage in the release process by tuning into their body’s responses.
This active engagement empowers individuals by giving them a sense of control and ownership over their healing journey. Rather than relying solely on external interventions, clients become partners in their own healing. They learn to trust their bodies’ innate wisdom and develop a deeper connection with their own physical and emotional experiences.
Through MFR, individuals better understand their body’s patterns of tension, restrictions, and imbalances. They become more attuned to their body’s subtle cues and signals, allowing them to respond and adapt accordingly. This self-awareness and body literacy enables individuals to make informed decisions about their self-care, such as implementing specific exercises, movement practices, or relaxation techniques that support their healing process.
Engaging in MFR can also grow confidence and self-efficacy. Individuals witness positive changes and improvements in their body’s mobility, comfort, and overall wellness. This allows them to build trust in their own ability to heal and overcome physical and emotional challenges. This newfound confidence extends beyond the therapy session and can positively impact other aspects of life, encouraging individuals to take proactive steps toward being well.
One of the key aspects of MFR is the collaboration between the practitioner and the individual receiving the therapy. Unlike passive forms of treatment, MFR encourages active participation and communication. Clients are encouraged to provide feedback, share their experiences, and actively engage in the release process by tuning into their body’s responses.
This active engagement empowers individuals by giving them a sense of control and ownership over their healing journey. Rather than relying solely on external interventions, clients become partners in their own healing. They learn to trust their bodies’ innate wisdom and develop a deeper connection with their own physical and emotional experiences.
Through MFR, individuals better understand their body’s patterns of tension, restrictions, and imbalances. They become more attuned to their body’s subtle cues and signals, allowing them to respond and adapt accordingly. This self-awareness and body literacy enables individuals to make informed decisions about their self-care, such as implementing specific exercises, movement practices, or relaxation techniques that support their healing process.
Engaging in MFR can also grow confidence and self-efficacy. Individuals witness positive changes and improvements in their body’s mobility, comfort, and overall wellness. This allows them to build trust in their own ability to heal and overcome physical and emotional challenges. This newfound confidence extends beyond the therapy session and can positively impact other aspects of life, encouraging individuals to take proactive steps toward being well.
References:
Brower, V. (2006). Mind–body research moves towards the mainstream. EMBO Reports, 7(4), 358-361. https://doi.org/10.1038/sj.embor.7400671
Barnes, M.F. (1997). The basic science of myofascial release: morphologic change in connective tissue. Journal of Bodywork and Movement Therapies, 1, 231-238.
Ahmad, A. H., & Zakaria, R. (2015). Pain in Times of Stress. The Malaysian journal of medical sciences : MJMS, 22(Spec Issue), 52–61.
Pan, Y., Cai, W., Cheng, Q., Dong, W., An, T., & Yan, J. (2015). Association between anxiety and hypertension: a systematic review and meta-analysis of epidemiological studies. Neuropsychiatric disease and treatment, 11, 1121–1130. https://doi.org/10.2147/NDT.S77710
Konturek, P. C., Brzozowski, T., & Konturek, S. J. (2011). Stress and the gut: pathophysiology, clinical consequences, diagnostic approach and treatment options. Journal of physiology and pharmacology : an official journal of the Polish Physiological Society, 62(6), 591–599.
Cañas-González, B., Fernández-Nistal, A., Ramírez, J. M., & Martínez-Fernández, V. (2020). Influence of Stress and Depression on the Immune System in Patients Evaluated in an Anti-aging Unit. Frontiers in psychology, 11, 1844. https://doi.org/10.3389/fpsyg.2020.01844
Hadi, M. A., McHugh, G. A., & Closs, S. J. (2019). Impact of Chronic Pain on Patients’ Quality of Life: A Comparative Mixed-Methods Study. Journal of patient experience, 6(2), 133–141. https://doi.org/10.1177/2374373518786013
Meda, R. T., Nuguru, S. P., Rachakonda, S., Sripathi, S., Khan, M. I., & Patel, N. (2022). Chronic Pain-Induced Depression: A Review of Prevalence and Management. Cureus, 14(8), e28416. https://doi.org/10.7759/cureus.28416
Zeidan, F., & Vago, D. R. (2016). Mindfulness meditation-based pain relief: a mechanistic account. Annals of the New York Academy of Sciences, 1373(1), 114–127. https://doi.org/10.1111/nyas.13153