Does A Bath Relieve Anxiety? Here's What Research Says

3 days ago

Anxiety. It’s that buzzing, persistent feeling that makes you want to crawl under a blanket and hide from the world. Whether it's a looming doctor’s appointment, family drama, or that gut-wrenching suspicion that your boss is about to deliver some bad news, it can hit when you least expect it.

Anxiety is one of the most common mental health challenges, but what exactly does it mean when we say we’re feeling anxious? According to the American Psychological Association, anxiety is defined as “an emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure.” It’s a natural stress response, but when anxiety becomes chronic or excessive, it can interfere with daily life and lead to disorders such as generalized anxiety disorder, panic disorder, or social anxiety disorder.

While it’s totally normal to feel anxious from time to time—especially during high-pressure situations—when that unease lingers and turns into a constant state of worry, it can become overwhelming.

Whatever the cause, anxiety doesn’t exactly have an “on/off” switch. But what if there was a way to flick that switch down a little more gently? Enter: the bath.

How Taking a Bath Can Help Relieve Anxiety

Now, we’re not talking about a quick rinse-off to get the day’s dirt off, but a full-on, luxurious soak that’s more about relaxation than hygiene. You’ve probably heard the common wisdom about baths being good for stress relief, but does science actually back this up?

1. Activates the parasympathetic nervous system

Research has shown that a bath can work wonders for your mood, much like physical exercise. Soaking in a bath can activate the parasympathetic nervous system, the part of your body that governs relaxation. As the warmth of the water envelops you, your nervous system responds by reducing stress levels. If you're feeling anxious, a bath can physically help shift how your body processes that tension, encouraging a calmer state.

2. Releases neurotransmitters

Another study uncovered an intriguing link between body temperature and mental well-being. When your body temperature rises, as it does when you soak in a warm bath, your brain responds by releasing serotonin—the neurotransmitter often referred to as the “feel-good” chemical. Serotonin plays a key role in regulating mood, anxiety, and overall feelings of well-being. It's the reason why we often feel a sense of calm and happiness after activities like exercise or even spending time in the sun, both of which naturally boost serotonin levels.

What’s fascinating is that the release of serotonin in response to an increase in body temperature can help alleviate feelings of stress and anxiety, much like how exercise works. But here’s where it gets even more interesting: this serotonin boost doesn’t just relax your body—it prepares your mind for deeper healing.

In addition to its mood-boosting effects, serotonin helps regulate sleep, reduce pain perception, and even balance appetite. When your serotonin levels are higher, you're more likely to feel grounded, less anxious, and better able to cope with stressful situations.

This connection between body temperature and serotonin also underscores why warm baths can have such a profound impact on your mental health. While the physical relaxation benefits are obvious—relieving tension in your muscles and joints—the mental health benefits are just as important.

3. Strengthens circadian rhythms

The warmth of a bath raises your core body temperature, which helps regulate your circadian rhythms—your body's internal clock that controls vital functions, including sleep and mood. This adjustment can positively impact your brain and organs. In fact, participants in the same study reported better sleep, which is essential for mental well-being. Given that people with anxiety often experience disrupted sleep patterns and circadian rhythms, these findings are significant for those looking to complement their treatment with natural methods.

Can Taking a Bath Help with Depression?

Not only can a soothing bath help alleviate anxiety, but it may also improve symptoms of depression. Unlike anxiety, which often centers around excessive worry and fear of future events, depression is characterized by an overwhelming sense of emotional numbness and despair. This can make even simple activities, like getting out of bed or having a shower, feel like monumental tasks.

Research has suggested that regular bathing, even just twice a week, can lead to a “moderate but persistent” boost in mood—comparable to the benefits of physical exercise, which is often recommended for treating mild to moderate depression.

Another research from the University of California, San Francisco, has found that individuals with depression tend to have higher body temperatures compared to those without. This discovery suggests that therapies aimed at lowering body temperature—such as heat therapy through hot baths or saunas—could offer potential mental health benefits.

Disclaimer: If you or someone you care about is dealing with depression, know that help is available. Call or text the 988 Lifeline at 988 or chat at 988lifeline.org. Trained counselors are available 24/7 to listen and provide support.

How to Take a Bath to Relieve Anxiety

Now that you're feeling positive about baths and ready to hop in when anxiety strikes, here’s our guide to making the most of your relaxing soak.

Set the Mood

Start by creating a calm, relaxing vibe. Dim the lights or light a few scented candles (lavender or chamomile scents can help improve mood), and maybe play some calming music or nature sounds. You want to set the stage for a peaceful escape, so go ahead and make your bathroom feel like your personal sanctuary.

Get the Water Just Right

Fill the tub with warm water—around 98 to 100°F (37-38°C) is perfect. It should be cozy enough to help you unwind, but not so hot that it’s uncomfortable. The warm water will help relax your muscles and calm your nervous system, which is exactly what you need when anxiety takes over.

Add a CBD Bath Bomb

Now for the magic! Drop a CBD bath bomb into the water. A CBD bath bomb is a fizzy bath additive infused with cannabidiol, essential oils, Epsom salts, emollients, and natural moisturizers. As it dissolves, it releases vibrant colors and soothing scents while delivering all sorts of benefits, transforming your soak into a pure moment of relaxation.

How a CBD Bath Bomb Helps Relieve Anxiety

Anxiety often causes physical symptoms like muscle tension, stiffness, and tightness, especially in areas like your shoulders, neck, and back. When you soak in a bath with a CBD-infused bath bomb, the CBD is absorbed through your skin where it interacts with your endocannabinoid system through the CB2 receptors, which regulate inflammation, immune responses, and pain.

The CBD binds to these CB2 receptors and activates them, which can help reduce inflammation and promote pain relief. Topical CBD like a CBD bath bomb doesn’t enter the bloodstream in the same way oral CBD does. Instead, it provides targeted, localized relief. This is ideal for relieving stress that manifests physically, like tight shoulders or a stiff neck, common symptoms of anxiety. The soothing effects on these areas can indirectly help calm your mind by easing physical discomfort, lowering stress and anxiety levels.

Relax and Soak It In

Step into the tub and let yourself fully relax. Sink into the water and feel the tension melt away. Focus on your breathing—deep inhales, slow exhales. Let the warmth of the water, combined with the soothing CBD, do their thing. This is your time to let go of the stress and recharge.

Let Yourself Unwind

Stay in for at least 15-20 minutes to really feel the benefits. Let your muscles loosen up, and your mind follow. If you feel like it, you can even close your eyes and meditate for a few minutes, or just let your thoughts float away like bubbles. No pressure—just enjoy the moment.

Hydrate

Warm baths can be a little dehydrating, so keep a glass of water nearby and take a sip now and then. It’ll help keep you feeling good throughout the soak.

After the Bath

When you’re ready to get out, gently towel off your skin. Your body will feel relaxed, and your mind will feel much clearer. If you’re in the mood, you can slather on a soothing CBD lotion afterward to keep the calm vibes going and lock in that moisture.

Our verdict?

Taking a bath is a natural and simple way to encourage your brain to work in harmony with your body to combat anxiety, stress, and even symptoms of depression. This isn’t just a feel-good myth.

When you soak in warm water, your body temperature rises, and blood flow increases. This little circulation party promotes muscle relaxation and releases tension, which, let’s be real, is exactly what we need when we’re about ready to pull our hair out from stress. The warmth also triggers the production of endorphins—those delightful little chemicals in your brain that make you feel, well, happy.

Research shows that soaking in warm water can activate the parasympathetic nervous system, which is basically your body’s “chill” mode. You know, the one that calms down your heart rate, lowers your blood pressure, and tells your stress hormones to take a vacation.

Anxiety may not come with an “on/off” switch but a warm bath can be a gentle way to turn the volume down, offering your mind and body a chance to reset. So, the next time life feels a bit overwhelming, consider sinking into the calming embrace of warm water—it might be just the pause you need.