I should start by saying that I’m a big advocate of complementary therapies. Despite the scepticism that often surrounds them, I've walked out of acupuncture appointments feeling lighter, found reflexology genuinely helpful during a period of burnout and, just last week, found myself dozing off during a craniosacral therapy (CST) session.
Until recently, though, CST wasn't something I'd given much thought to. I'd always associated it with babies, having heard it being recommended for colic and reflux — so it hadn't occurred to me it was something adults did too, until a friend mentioned she'd been having regular sessions. She described feeling calmer, sleeping more soundly and noticing fewer headaches, crediting CST with helping her feel generally more balanced.
She’s not alone, American Actress Heather Graham recently named CST as one of her go-to “fountain of youth” secrets in an interview with Us Weekly, describing it as feeling like a massage of the nervous system. “When I leave, I feel so relaxed, and I can see all the good in life,” she said.
© GC ImagesIntrigued, I wanted to know more. Could a treatment involving little more than gentle touch really help regulate the nervous system, or was its reputation running ahead of the evidence? Before booking myself in for a session, I started digging into the research and speaking to the experts to find out what CST is, how it works and whether the science stacks up.
What is craniosacral therapy, exactly?
Far from new, CST was pioneered by American osteopath William Garner Sutherland in the early 20th century. Today, it's described as a gentle, hands-on therapy that focuses on the head, spine and sacrum (the triangular bone at the base of your spine). “Rather than manipulating joints or muscles, the therapist uses a very light touch to work with the body's connective tissues, encouraging it to release tension and move towards a more balanced state,” explains Prabha, craniosacral therapist at The Well Clinic.
Exactly how CST works remains the subject of debate. Sutherland's original theory was based on the idea that the bones of the skull could move very slightly and that practitioners could influence those movements using gentle touch. “I don't think of what I'm doing as simply moving cranial bones or putting something 'back into place',” says Rebecca Oliver, registered osteopath and founder of Oliver Wellbeing. "The human body – and particularly our experience of pain, stress and touch – is much more complex than that.”
What happens during a craniosacral therapy session?
The consultation
Every CST session begins with a consultation to discuss what you'd like to focus on. In my case, that was a persistent niggle in my neck, occasional tension headaches and tightness in my lower back. “You'll remain fully clothed, lying comfortably on a treatment couch while I place my hands lightly on different areas of the body,” explains Prabha. “Every session is tailored to the individual, so no two treatments are exactly the same.”
Settling into the treatment
At first, I found it difficult to switch off. My mind did what it always does during treatments – mentally running through to-do lists, unanswered emails and what to cook for dinner. But about 10 minutes in, I found myself relaxing into it. Afterwards, I described it to my husband as feeling like a warm hug. The session involved Prabha resting her hands gently on different areas of my body, using slow, rhythmic movements that felt like the gentlest setting on a massage chair. There was no kneading or deep pressure – just warmth and a comforting sense of being held.
How it feels
As she worked around my head, my left leg began twitching and I noticed a pulsing sensation in my tummy, which Prabha interpreted as my body beginning to release tension held in the fascia. At some point, I drifted off. “When people finally allow themselves to slow down and feel safe enough to relax deeply, it's not unusual for them to fall asleep,” she says. “For many, it's the first time they've truly switched off in weeks or even months.”
How I felt afterwards
Afterwards, Prabha shared her observations from the session. “As I worked along your spine, the muscles and tissues on the right-hand side felt tighter and moved less freely,” she explained. “That can happen when the body has been compensating for stress, posture or previous strain.” I left feeling calmer than when I'd arrived, with less tension in my neck. I also slept really well that night and the following one.
Can craniosacral therapy help regulate the nervous system?
“When practitioners talk about regulating the nervous system, we're referring to helping the body shift away from a prolonged state of stress,” explains Prabha. “Many practitioners believe the combination of gentle touch, focused attention and a safe therapeutic environment supports the body's natural self-regulating processes. Rather than forcing change, the treatment aims to create the conditions in which the body can relax and restore balance.”
Rebecca says the phrase 'nervous system regulation' has become something of a wellness buzzword. “I wouldn't be able to claim that I can manually 'reset' or 'regulate' someone's nervous system with my hands,” she says. “What I can do is create an environment where someone feels safe, heard and comfortable. A gentle treatment may involve attentive touch, reduced demands and simply having some time where nobody needs anything from you. For many clients, that in itself can feel significant.”
Is there evidence to support craniosacral therapy?
The evidence for CST is mixed. A 2024 systematic review concluded there’s currently no convincing evidence that it's effective for the conditions studied, although researchers noted many of the existing studies were small and methodologically limited, highlighting the need for larger, better-designed trials.
At the same time, studies exploring patients' experiences offer another perspective. One 2015 qualitative study found many participants reported improvements in pain, emotional wellbeing and relaxation after treatment. Of course, research like this can't tell us whether CST itself was responsible – it simply captures how people experienced it.
“We don't fully understand the mechanisms behind it,” says Rebecca. “The most important factor is to remain curious about why and how an individual may find something helpful without overstating what science has demonstrated.”
Prabha adds that it's important not to see craniosacral therapy as a miracle cure. “I view it as one supportive tool within a broader approach to health and wellbeing. Used alongside appropriate medical care, healthy lifestyle habits and other evidence-based therapies where needed, it can be a valuable part of helping people feel more balanced and resilient.”
Who is CST suitable for?
Prabha says it may appeal to anyone looking for a complementary approach to managing stress, tension or supporting their overall wellbeing, while Rebecca sees many women seeking support alongside pregnancy, postnatal recovery, hormonal changes and the physical and emotional demands of everyday life.
© ALBERTO BOGOBoth experts stress, however, that CST shouldn't replace appropriate medical care. Anyone experiencing new, severe or unexplained symptoms should always seek medical advice first, with craniosacral therapy viewed as one part of a broader approach to health and wellbeing.
A week on, I'm still sleeping better and my neck hasn't tightened up again. Whether that was down to CST itself or simply the novelty of spending an hour with nowhere to be, I can't say for certain. What I do know is that it felt like a reset – I left feeling relaxed and calm – and that's enough to tempt me to go back.
