Benefits of the 3 Ms
The 3 “M”s which inspired Ommm Pacifica — Movement, Meditation, and Massage — each have a unique, positive affect on one’s body, mind, and spirit. If you have practiced or experienced at least one M before, surely you’re aware of the benefits!
Here’s what the recent research has to say:
click the upper right corner to read the entire article
click the upper right corner to read the entire article
Benefits of Pilates on Depression, Anxiety, and Stress: An Observational Study Comparing People Practicing Pilates to Non-Active Controls, Guidotti S et al. (2025)
Pilates meaningfully reduces stress, anxiety, and depression. Participants who practiced Pilates showed greater improvements in mood and emotional balance than those who were inactive.
It helps ease physical symptoms of stress. Regular practice reduced somatization—things like muscle tension, headaches, and other body-based stress responses.
Breathing and mindful movement play a central role. Pilates emphasizes controlled breathing, body awareness, and focused movement, all of which help calm the nervous system and support mental regulation.
The group environment adds supportive social benefits. Practicing Pilates in a group setting can reduce feelings of isolation and promote a sense of connection and well-being.
Overall, pilates offers a holistic approach to well-being—supporting both mental and physical health. Through mindful movement, breathwork, and a supportive environment, it can help reduce stress, improve mood, and promote overall emotional balance, even with gentle and consistent practice.
Meditation and Its Mental and Physical Health Benefits in 2023, Jamil A, Gutlapalli S, Ali M, et al. (June 19, 2023)
Meditation has been shown to create measurable, positive changes throughout the body and mind.
MRI studies reveal structural and functional improvements in the brain, while regular practice supports the immune system, reduces inflammation, and promotes healthy aging through appropriate telomere maintenance.
Physically, meditation can help manage complex conditions such as diabetes, hypertension, fibromyalgia, and high cholesterol—improving blood pressure and boosting HDL levels.
It also meaningfully supports mental health, easing symptoms of anxiety, depression, PTSD, and social anxiety.
Conscious breathing and attention to the present moment help regulate nervous system activity, reduce amygdala overactivity, and improve mental health outcomes.
Overall, meditation is a powerful mind-body practice that can enhance mental well-being, support physical health, and improve social connection.
Touching the Mind—Exploring the Intersection of Massage and Mental Health, Cynthia Price, PhD, M.A, LMT (September 2025)
Massage helps calm the nervous system, lowering stress and boosting “feel-good” chemicals in the brain.
Studies show massage can ease anxiety and depression, helping people feel more balanced and supported.
Using a trauma-informed approach makes massage safer and more comforting, especially for people who’ve experienced stress or difficult life events.
Mental and physical health are deeply connected, and massage therapy supports both—not just muscle tension.
Stories from clients show that the relationship with the therapist and the feeling of safe, caring touch can be deeply healing.
Overall, massage therapy is not just relaxing—it’s a helpful tool for mental and emotional well-being, offering comfort, safety, and real support for many people.