Gentle pressure, deep listening, and the body's innate capacity to restore balance. The body has a remarkable capacity to restore itself — sometimes it just needs the right conditions.
Self-myofascial release (SMFR) is a self-administered practice that uses gentle, targeted pressure — often from a therapy ball, yoga block, or foam roller — to engage the body's sensory systems through the fascial network. It's not about forcing tissue to change. Instead, SMFR offers novel sensory input that helps the nervous system re-map tension, release protective holding, and restore ease.
Fascia is a living, responsive connective tissue network made of collagen, elastin, and ground substance (fluid). Research from anatomists including Carla Stecco, Gil Hedley, and Robert Schleip has shown that fascia is dynamic, adaptable, and deeply entwined with how we move and feel. When we apply gentle, sustained pressure — as in SMFR — we encourage fluid exchange, improve tissue hydration, and stimulate sensory pathways that signal safety to the nervous system.
Fascia isn't just structural — it's perceptive. Research shows that fascia has six to ten times more sensory nerve endings than muscle tissue. This makes fascia one of the primary pathways through which we experience interoception — the ability to sense what's happening inside our bodies.
The vagus nerve — a major component of the parasympathetic nervous system — travels through fascia-rich areas including the neck, diaphragm, and abdomen. SMFR supports nervous system fluidity by cueing the body toward safety, reducing protective bracing, and encouraging parasympathetic activation. This is why SMFR can feel so calming, even when working with areas of chronic tension.
Tissue hydration and circulation — fascia is like a sponge. When compressed, it releases fluid. When released, it draws fluid back in — improving circulation of nutrients and oxygen to the tissues. Sensory awakening — gentle pressure stimulates mechanoreceptors and proprioceptors embedded in fascia, helping the brain re-map areas of tension, pain, or restriction. Nervous system support — slow, intentional pressure activates the parasympathetic nervous system, helping reduce chronic muscle guarding and support emotional steadiness. Improved proprioception — SMFR reactivates proprioceptive pathways, supporting better balance, coordination, and physical confidence.
Both practices use time — not force — to create change. Both work along Chinese Medicine channels, supporting physical release and energetic flow. Pleasurable movement and gentle touch trigger oxytocin production — a hormone that supports the nervous system and feelings of safety, with particularly strong effects for women due to its interaction with estrogen.
The ideal setup for self-myofascial release: one loose tennis ball (or equivalent therapy ball), two tennis balls tied in a sock — this creates a "peanut" or twin ball for spine and neck work — and one yoga block. I use RAD Roller balls in my practice and classes: soft medical-grade silicone, available in different sizes and densities.
Both of these classes incorporate self-myofascial release as a central practice:
Pairs yin yoga with therapy ball work to mobilize connective tissue, support circulation, and calm the nervous system. Available at Astute Counseling & Wellness — Sundays, Mondays, and Fridays.
Book at Astute →A gentler, slower class pairing myofascial compression and release with yoga movement. Thoughtful and accessible — good for stiffness, recovery, or a body that needs a reset. Coconut Yoga Chicago, Thursdays 9:00 AM.
Book at Coconut Yoga →SMFR is supportive when you're experiencing chronic tension or stiffness, want to improve body awareness and interoception, are navigating stress or overwhelm, want recovery support alongside active movement, want to support sleep or nervous system fluidity, or are recovering from injury or chronic pain.