Looking for a natural way to reduce stress, improve sleep, and support your overall wellbeing? Here’s everything you need to know about reflexology, according to an expert.
“Over 20 years ago, my mother was in a severe car accident, and I left my job to care for her. I was exhausted, overwhelmed, and disconnected from myself.” That’s when Marzena Zawadzka, now an expert reflexologist and founder of The Art of Healing Ltd, was first recommended reflexology by a friend.
“I felt calmer, clearer, stronger after the session,” Marzena reveals. “My circumstances hadn’t changed, but my relationship to them had. In that moment, I knew this was my path.”
Today, Marzena specifically specialises in advanced reflexology, including spinal and nerve reflexology, pregnancy and post-natal care, myofascial release, and intuitive healing. Her work takes her internationally, supporting clients through stress, burnout, chronic pain, inflammation, women’s health challenges, and recovery. In London, you can find her newly set up with a residence at The Dorchester’s gorgeous spa, too.
But how does reflexology actually work – and what results can you expect from a practice that Marzena describes as a “foot reading – almost like an MRI of the body.” Below, she explains everything you need to know.
What is reflexology?
In simple terms, reflexology is a therapeutic practice that uses pressure points on the feet (and potentially also the hands and ears) to support the body’s internal systems. Rooted in ancient medicine but widely used today, reflexology is known for reducing stress and promoting deep relaxation.
“I describe reflexology as a map of the body reflected in the feet,” explains Marzena. “Every organ and system has a corresponding reflex point, and with over 7,000 nerve endings, the feet are a powerful gateway to the nervous system. The body is also organised into ten longitudinal energy zones that run from head to toe. This is why working on the feet can influence the entire system.”
How exactly does reflexology work?
By applying precise pressure to stimulate these reflex points on the feet, the idea is that signals are sent throughout the body, encouraging systems to rebalance and communicate more effectively. The effects then ripple outward: when the nervous system settles, digestion can improve, hormones rebalance, sleep deepens, and stress begins to soften. These reflex points can reveal areas of tension or imbalance, too, and working on them activates the body’s natural healing response, helping restore harmony.
“For me, reflexology is also an invitation to pause and listen,” Marzena adds. “Reflexology is not just relaxation; it is a powerful way to restore balance and reconnect to yourself. The body doesn’t need force – it needs understanding.”
What are the benefits of reflexology?
While many people initially seek reflexology for relaxation, its benefits actually extend far deeper.
It can:
- Reduce stress and regulate the nervous system
- Improve circulation and lymphatic flow
- Support digestion
- Relieve physical and emotional tension
“Clients often leave feeling lighter, clearer, and more centred,” Marzena says. “It supports all life stages too – from pregnancy through to later life, by enhancing resilience on both physical and emotional levels.”
What are the origins of reflexology?
“Reflexology has ancient roots in Egypt, China, and India, where therapeutic touch was used to restore balance,” explains Marzana. “A wall painting from ancient Egypt (around 2330 BC) shows practitioners working on the feet and hands. Modern reflexology developed in the early 20th century through Dr William Fitzgerald’s “zone therapy,” which was later refined by Eunice Ingham, who created detailed reflex maps of the feet. While techniques have evolved, the principle remains the same: the body is interconnected, and stimulating specific points can influence overall wellbeing.”
Where can reflexology be practised and why do the feet matter most?
Reflexology can be performed on the feet, hands, and ears, with each offering distinct benefits.
- Ear reflexology: effective for pain relief and calming the mind
- Hand reflexology: ideal for releasing tension, especially for those who use their hands frequently
- Foot reflexology: the most comprehensive and widely used
According to Marzena, though “the feet remain the most powerful gateway,” due to their dense concentration of nerve endings and access to the body’s internal communication system.
Reflexology versus massage: What’s the difference?
While often grouped together, reflexology and massage serve different purposes.
“Massage works primarily on muscles and soft tissue – so from the outside in – while reflexology works through the nervous system, aka from the inside out,” explains Marzena. More specifically, “rather than manipulating muscle to promote the targeted release of tension, reflexology stimulates mapped reflex points to activate nerve pathways and improve internal regulation. It supports circulation and communication between systems.”
For that reason, both therapies can help you with relaxation and an overall feeling of wellbeing. However, predominantly, “massage releases; reflexology regulates,” Marzena summarises.
What to expect from a reflexology session?
The best thing about reflexology is that no two sessions are the same, as the practice is designed to directly tackle the specific emotional and physical concerns you are experiencing in the moment.
“Most clients enter a state of deep relaxation within 10 to 15 minutes, and you may notice shifts in your breathing, or mild sensitivity as tension releases,” Marzena explains. Sessions are often accompanied by gentle music, and pressure is always adjusted carefully to avoid any particularly painful moments.
“People are often surprised at how quickly time passes, and for beginners, the most immediate effect is usually relaxation,” continues Marzena. However, many individuals also report improved sleep, reduced stress, and better digestion after just one session. “You may also feel some temporary fatigue as your body recalibrates, a short-lived response as the system adjusts,” advises Marzena. That’s why it can be a good idea to keep your diary clear after your session, to allow yourself the time to rest and sink further into relaxation.
How long until you see results from reflexology?
Unfortunately, like many wellness practices, don’t expect reflexology to be a one-off fix; its effects are cumulative. “One session can bring relief, but consistency creates lasting change,” Marzena says. For ongoing support, she recommends starting with weekly sessions, then moving to bi-weekly or monthly maintenance. “Two to three sessions per month is an excellent foundation. The key is consistency.”
Can you practice reflexology on yourself?
Self-reflexology is not only possible, but encouraged by many practitioners, as it can help you regulate your nervous system between sessions and introduce individuals to the practice who might be wanting – if you pardon the pun – to dip a toe in.
“Even a few minutes of gentle foot, hand, or ear massage can improve circulation and calm the nervous system,” Marzena says. So, “while professional sessions offer deeper precision, self-touch is a powerful way to stay connected between treatments.”
What are the myths you need to be aware of?
One of the most common misconceptions is that reflexology is simply a foot massage: “It isn’t,” Marzena emphasises. “It is a structured therapeutic practice using mapped reflex points to support the nervous system.” That means it works beyond the physical, and “when the nervous system feels safe, the mind quietens and that changes everything.”
Another thing to bear in mind is that “reflexologists do not diagnose illness; we support the body’s natural regulatory processes,” Marzena continues. So, if you have any medical concerns, it is always advised that you go to see a doctor first.
One final piece of advice
“Treat reflexology as a practice, not a quick fix,” Marzena advises. “Come with an open mind and allow time for the process. Real change builds gradually.”
Becki Murray is Citizen Femme’s Beauty and Wellness Director. As one of the only UK journalists to hold a Distinction-grade diploma in cosmetic science, she combines her unique knowledge with an editor’s eye to help you make smarter choices about beauty, wellbeing, and aesthetics. Becki also heads up CF’s spa guide so you could say she’s an expert in the science of relaxation too…
We may earn a commission if you buy something from any affiliate links on our site.
Any Questions or Tips to add?