Red light therapy (RLT) is emerging as a natural anxiety relief tool by targeting the brain and body’s stress response systems. While typically used for skin rejuvenation and pain management, research is uncovering its potential benefits for mental health, particularly anxiety. Understanding how to use red light therapy effectively is key to unlocking its full potential.
1. Choosing the Right Device
The first step in using red light therapy for anxiety is selecting a suitable device. Red light therapy devices emit wavelengths between 600 and 850 nanometers (nm), with lower wavelengths penetrating the skin and higher ones reaching deeper tissues. For anxiety relief, a device offering both red (around 660 nm) and near-infrared light (850 nm) is ideal. Near-infrared light can penetrate the skull, stimulating brain areas linked to mood regulation.
2. Targeting Specific Areas
To maximize the anxiety-relieving benefits of RLT, it's important to target specific areas of the body. Studies suggest applying red light to the head, particularly around the forehead and temples, can stimulate the prefrontal cortex and increase serotonin production, which helps regulate mood and reduce anxiety. Additionally, applying RLT to acupuncture points associated with stress relief, such as the area between the eyebrows (Yintang) and wrists (Neiguan), can enhance its effects.
3. Session Duration and Frequency
Typical RLT sessions in front of a panel last between 10 and 20 minutes, but if using a more targeted approach with a device that comes into contact with the body, we recommend shorter and more frequent sessions. Research shows that frequent, short sessions are more effective for mood regulation than longer, infrequent ones. It's crucial to maintain consistency, as the cumulative effect of regular therapy enhances its anxiety-reducing benefits.
4. Incorporating Red Light Therapy for Natural Anxiety Relief into Your Wellness Routine
To optimize the effectiveness of red light therapy for anxiety, it should be integrated into a broader wellness routine. Combining RLT with practices such as meditation, breathwork, or yoga can enhance its calming effects. Red light therapy encourages relaxation, and pairing it with mindfulness techniques helps create a synergistic approach to reducing anxiety.
5. Monitoring Results
It's essential to track improvements in anxiety levels over time to determine whether red light therapy is effective. Keep a journal or use apps to monitor changes in mood, sleep, and overall stress. Clinical trials have shown that it may take several weeks of consistent use to notice significant improvements in anxiety symptoms.
Using red light therapy for anxiety involves choosing the right device, targeting specific areas, maintaining a consistent schedule, and incorporating it into a holistic wellness routine. Though more research is emerging, current studies indicate that RLT offers a promising, natural method to support mental health.
For additional support, build your own customized targeted red light protocol here.
References
Hamblin, M. R. (2016). Photobiomodulation or Low-Level Laser Therapy. Journal of the American Psychiatric Association.
Schiffer, F. et al. (2009). Near-Infrared Light Increases Cerebral Blood Flow and Reduces Anxiety. Journal of Neurotherapy.
Cassano, P. et al. (2018). Near-Infrared Light Therapy for Anxiety and Depression: Mechanisms and Benefits. Frontiers in Psychiatry.
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