Reiki, Explained: What It Is, How It Works, and Why It Helps
Exploring the roots, science, and modern uses of Reiki for stress relief and balance
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Reiki is a non-invasive Japanese energy healing practice that promotes deep relaxation and supports nervous system regulation. In this post, we’re breaking down what Reiki is, where it comes from, how it works, and what the science actually says. Whether you're curious or skeptical, you'll find real research, clinical case studies, and answers to the most common questions.
Curious to experience Reiki for yourself? I offer virtual and in-person sessions to help you reset, realign, and support your nervous system. Learn more or book at vibrationalbloom.com, or email me directly at info@vibrationalbloom.com. 🪻
By Jess / The Bloom Collective
Ever heard of Reiki? If you’re curious about energy healing, Reiki might be the gentle introduction you’re looking for. Reiki (pronounced RAY-key) is a Japanese healing technique that focuses on stress reduction and relaxation. The word Reiki comes from Japanese words meaning “universal life energy,” and that pretty much sums it up – it’s about tapping into a universal energy to support our body’s natural healing processes. Practitioners usually place their hands lightly on or just above a person, with the goal of directing healing energy and triggering the person’s own healing responsenccih.nih.gov. Despite its spiritual roots, Reiki is not a religion or dogma – it doesn’t require you to believe in any particular faith or ideology. In fact, it’s practiced by people of all backgrounds (you can think of it more like a wellness therapy rather than a religious ritual). Reiki is also completely non-invasive: there are no needles, no manipulation of joints, and you stay fully clothed. It’s so gentle that even hospitals consider it extremely safe – research studies have not reported any negative side effects from Reiki sessions takingcharge.csh.umn.edu.
Where Did Reiki Come From? (A Brief History)
Reiki originated in Japan in the early 20th century. It was developed by a man named Mikao Usui in the late 1800s to early 1900s frontiersin.org. The practice evolved as Usui sought methods of healing and spiritual development; he eventually trained others in this technique. Over time, Reiki spread from Japan to the West (initially through Hawaii in the 1930s, thanks to one of Usui’s students) and then throughout the world. Today you can find Reiki practitioners virtually everywhere – from private practice and spas to clinics and hospitals.
Despite some spiritual philosophy in its background (like concepts of life force energy), Reiki isn’t attached to any religion or specific belief system. Historical research into Reiki’s origins shows that it’s “religiously neutral,” not derived from any one sacred text reiki.org. This means you don’t have to subscribe to a particular belief to receive or practice Reiki. It’s open to anyone interested in relaxation and healing. Think of it as a healing art with Japanese roots, rather than a religious practice.
How Does Reiki Work (and What to Expect)?
So, what actually happens during a Reiki session, and how does it work? Imagine you’re lying on a comfortable table in a quiet room. Soft music might be playing. A trained Reiki practitioner gently places their hands on or just above different parts of your body – such as your head, shoulders, stomach, legs, and feet – usually following a series of hand positions. There’s no pressing or massaging; just a light, still touch. Many people describe feeling a pleasant warmth or tingling where the practitioner’s hands are, along with an overall sense of calm. In fact, one hospital-based Reiki practitioner notes that even skeptics start to relax once they feel the gentle warmth and subtle vibrations of Reiki, often emerging from the session feeling noticeably calmer healthmatters.nyp.org.
From the Reiki perspective, what’s happening is that the practitioner is acting as a conduit for healing energy (often called “universal life force energy”). This energy is believed to flow through the practitioner’s hands into the recipient’s body, helping to clear any blockages or imbalances in the person’s energy field (sometimes practitioners talk about chakras or energy centers, but you don’t need to know the details to benefit). By balancing the body’s energy, Reiki proponents say, the body can heal itself more effectively – kind of like jump-starting your natural wellness engine pmc.ncbi.nlm.nih.gov. It’s similar to concepts in other traditional practices: for example, Chinese medicine has qi (chi) and yoga has prana – Reiki works with ki, the Japanese term for life energy.
Now, you might be thinking: This sounds pretty mystical – what does science say? It’s true that Reiki’s mechanism isn’t something you can see on an X-ray or measure with a blood test. Modern science hasn’t conclusively detected the “energy field” that Reiki advocates talk about nccih.nih.gov. However, scientifically grounded explanations do exist for Reiki’s effects, focusing on the very real physiological changes that happen during deep relaxation. Reiki appears to activate the body’s parasympathetic nervous system – the “rest and digest” mode – and dial down the sympathetic nervous system (the “fight or flight” stress response). In simple terms, Reiki helps switch off stress and induces a state of calm. Observations from preliminary studies show things like lowered heart rate, lower blood pressure, and reduced levels of stress hormones like cortisol after Reiki, indicating a shift into a relaxed state takingcharge.csh.umn.edu. Essentially, Reiki treatment seems to lessen the impact of stress and release tension in the body takingcharge.csh.umn.edu. When you relax deeply, your body can devote more resources to healing, digestion, and repair. Some researchers describe Reiki as a type of “biofield therapy,” suggesting it might interact with the body’s subtle energy fields (or biofield) to trigger these calming, balancing effects takingcharge.csh.umn.edu. While the biofield is still a hypothesis (there’s no device yet that definitively measures it), the idea provides a bridge between the traditional explanation (“energy healing”) and the biological relaxation response we can observe.
In a typical Reiki session you might feel extremely relaxed – it’s not uncommon for people to drift into a meditative state or even fall asleep. Afterward, many report feeling refreshed, centered, or “lighter,” as if stress has been lifted off them. The beauty of Reiki is that it’s personal: one person might feel emotional release and cry, another might see gentle visuals or colors in their mind, while someone else simply feels like they had a good nap. All these responses are normal. At its core, Reiki works by promoting deep relaxation and balance, giving your mind and body a break from stress so they can function better.
What Does the Science Say about Reiki’s Benefits?
You might be pleasantly surprised to learn that Reiki has been the subject of scientific studies – and while research is still ongoing, findings so far are encouraging when it comes to things like stress, anxiety, and pain relief. Let’s break down a few key areas where Reiki may help:
Stress and Anxiety Relief: One of Reiki’s most well-known benefits is reduction of stress and anxiety. Multiple studies have found that people feel calmer and less anxious after Reiki sessions. In fact, a 2022 systematic review of clinical trials concluded that Reiki consistently outperformed placebo (fake Reiki) for symptoms of anxiety, stress, and depression – especially for people who had clinically high levels of stress or anxiety to begin with frontiersin.org. Another recent meta-analysis that pooled results from 824 participants found a significant anxiety-reducing effect from Reiki, with short-term Reiki interventions (just a few sessions) notably lowering anxiety levels in patients with chronic health conditions and in healthy adults pmc.ncbi.nlm.nih.govpmc.ncbi.nlm.nih.gov. These findings suggest that Reiki isn’t just “all in your head” – it produces real, measurable reductions in anxiety and stress for many people. Scientists think this happens because Reiki triggers the body’s relaxation response, as mentioned earlier, which can lower stress hormones and calm the nervous system. Even though more research is needed, there’s a growing agreement that Reiki can be a helpful complementary approach for stress reduction and anxiety relief, working alongside standard methods like talk therapy, meditation, or medication.
Pain Management and Physical Comfort: Living with pain – whether from an injury, surgery, or a chronic condition – can be incredibly stressful. Reiki may offer some gentle relief here as well. Research reviews have noted that Reiki has shown positive effects on reducing pain levels in various settings. For example, a nursing journal review calculated effect sizes from several trials and found evidence that Reiki therapy may be effective for pain reduction in adults pubmed.ncbi.nlm.nih.gov. Some of the most striking results were seen in studies of physical pain: one study in that review reported that Reiki greatly decreased pain in older adults, far more than the control treatments pubmed.ncbi.nlm.nih.gov. While not every study shows dramatic results, the overall trend is that Reiki tends to help people hurt a little less. It’s important to be realistic – Reiki isn’t a painkiller drug, so you wouldn’t use it to replace medical pain management for severe pain. But it can complement other treatments. Many hospitals now offer Reiki to surgery patients or those undergoing cancer treatments, to help ease discomfort and anxiety. Patients often report not only lower pain, but also an improved mood and better sleep after sessions, which all contributes to feeling better. As a bonus, because Reiki induces relaxation, it can release muscle tension and soothe the body in a way that might indirectly help with pain (tense muscles and stress often make pain feel worse, so calming the body can relieve that vicious cycle).
Nervous System Balance (Relaxation Response): One of the most immediate effects of Reiki is deep relaxation – and this has a direct impact on the nervous system. Remember that “fight or flight” mode we talked about? Chronic stress can leave us stuck in that high-alert state, with stress hormones like adrenaline and cortisol revving up our heart rate and blood pressure. Reiki seems to do the opposite: it helps activate the “rest and digest” mode. Clinical observations have recorded things like decreased heart rate and blood pressure during and after Reiki sessions takingcharge.csh.umn.edu. Some studies have measured variability in heart rate (a sign of how balanced the autonomic nervous system is) and found improvements, suggesting a shift toward parasympathetic (calming) dominance. In plain English, Reiki makes your body act like it just did a meditation or had a soothing massage – the internal signals of stress drop, and calming, repair-oriented processes take over takingcharge.csh.umn.edu. This state not only feels good but is also healing in itself. When your body is relaxed, it can digest better, sleep better, and even your immune system may function more optimally. There’s some preliminary evidence hinting that Reiki might even boost certain aspects of immune function (for instance, one study noted increased immune markers after Reiki, though more research is needed to confirm this) takingcharge.csh.umn.edu. Overall, by calming the nervous system, Reiki helps create an internal environment where healing and balance have the best chance to happen naturally.
Now, it’s worth noting that scientific research on Reiki is still growing, and not every study shows a big benefit. Some research has had mixed results, partly because it’s challenging to design perfect placebo-controlled studies for a therapy like Reiki. (How do you give someone “fake” energy healing in a convincing way? Researchers try using sham practitioners or simply light touch with no intent, but it’s tricky.) The National Institutes of Health points out that a lot of Reiki studies to date have been small or not rigorously designed, and thus overall results aren’t conclusive nccih.nih.gov. So while many studies are promising, scientists say we need more high-quality research to fully understand Reiki’s effects. The good news is that virtually all studies agree on one thing: Reiki is safe. Since it’s non-invasive and doesn’t involve drugs or tools, there have been no reports of harm from Reiki in clinical trials takingcharge.csh.umn.edu. At worst, if Reiki “doesn’t work” for someone, the person has simply spent 30–60 minutes relaxing – which is still time well spent. And at best, the person may walk away with less pain, less stress, and a happier mood.
Reiki in Hospitals and Integrative Wellness Today
You might be surprised to learn that Reiki isn’t just found in alternative healing circles or wellness centers – it’s also made its way into mainstream healthcare settings. In the United States, for example, Reiki is offered in a number of hospitals, cancer centers, and hospice programs as a complementary therapy. In fact, a nationwide survey by the American Hospital Association back in 2007 found that over 800 hospitals (about 15% of U.S. hospitals at the time) had Reiki programs available for patients reikilifestyle.com. Since then, integrative health programs have only grown. Major medical centers like NewYork-Presbyterian, Memorial Sloan Kettering Cancer Center, Cleveland Clinic, and many others have provided Reiki to patients to help them cope with stress, anxiety, and pain. Doctors and nurses are increasingly open to it, especially when they see anxious patients relax or watch someone in pain become more comfortable after a session.
What does Reiki in a hospital look like? Often, it’s offered through an integrative medicine department or by trained volunteer practitioners. For example, at NewYork-Presbyterian’s Integrative Health program (in collaboration with Weill Cornell Medicine), Reiki practitioners work alongside doctors and nurses to help manage pain and reduce anxiety for patients, all as part of a holistic care plan healthmatters.nyp.org. They emphasize that these practices complement – not replace – the medical treatments healthmatters.nyp.org. A nurse at that program shared that many patients quickly feel the calming effect of Reiki: “The sensation of the warm, subtle vibrations has a calming effect, and most times patients feel relaxed after the session” healthmatters.nyp.org. In cancer treatment centers, Reiki is often used to help patients relax during chemotherapy or to ease the emotional strain of dealing with illness. Some surgical wards have offered Reiki to patients before or after surgery, to reduce pre-surgery jitters and post-operative pain. And in hospice or palliative care, Reiki can provide comfort to those in the final stages of life, helping ease anxiety and pain in a very gentle way.
Beyond hospitals, Reiki is being embraced in integrative wellness programs and therapy practices. Therapists, for instance, might recommend Reiki to clients struggling with anxiety or PTSD as a way to help regulate their nervous system between talk therapy sessions. Wellness centers may include Reiki alongside yoga, meditation, and massage as part of stress management offerings. Because Reiki is so gentle, it’s accessible to people who might find other forms of bodywork too intense. Even for those who are unsure about the “energy” aspect, the appeal is that Reiki simply helps you relax deeply. And as we know, relaxation itself is healing.
Reiki Misconceptions: What’s Real and What’s Not
Like many holistic practices, Reiki comes with its share of misconceptions. Let’s clear up a few in a friendly, no-nonsense way:
“Is Reiki a religion or some kind of cult?” – No, not at all. Reiki has spiritual roots in the sense that it involves energy and was developed through a Japanese spiritual practice, but it is not a religion. There are no doctrines or required beliefs. You can be of any faith (or none) and receive or practice Reiki. Historical records and even Japanese Reiki masters affirm that Reiki is not connected to any religion and is a neutral practice reiki.org. In essence, it’s a technique for relaxation and healing, and it stands on its own without asking you to worship anything or change your personal beliefs.
“Do I have to believe in it for it to work?” – You don’t need any special belief to benefit from Reiki. It’s normal to be skeptical – in fact, healthy skepticism is good! Reiki doesn’t require placebo faith to have an effect, though an open mind can help you relax more. People often start out skeptical and become pleasantly surprised after a session or two, when they notice they’re sleeping better or their anxiety isn’t as high. As one Reiki practitioner quipped, feeling is believing: once you experience the calming sensation, you realize something real is happening. Scientific studies even showed Reiki working better than placebo in reducing anxiety frontiersin.org, which suggests there’s more than just positive thinking at work. So, no, you don’t have to convince yourself of anything – just be willing to lie down and chill for a bit, and let the Reiki do its thing.
“Is it safe? Could it be harmful?” – Reiki is considered extremely safe. Because it’s non-invasive (no chemicals, no forceful manipulation), there’s essentially no risk. As mentioned earlier, no adverse effects have been reported in Reiki research takingcharge.csh.umn.edu. The worst that might happen is you feel no change – or you might experience a temporary emotional release (like having an unexpected cry during a session, which can actually be a healthy release of stress). Reiki practitioners are trained to create a comfortable, respectful environment. If you ever feel uncomfortable, you can stop a session at any time. But stories of harm from Reiki are practically nonexistent, which is one reason hospitals and clinics are willing to incorporate it. It’s even safe for children and animals (yes, people do Reiki for pets too!). Of course, Reiki is not a substitute for medical care – you wouldn’t use Reiki to set a broken bone or treat a serious infection – but as a complementary therapy, it’s about as safe as it gets.
“What exactly am I supposed to feel? What if I feel nothing?” – People have a range of experiences with Reiki. Common feelings include warmth, tingling, a sense of waves of energy, or simply deep relaxation. Some people see images or colors in their mind’s eye; others might not “feel” obvious sensations but just notice they feel very peaceful. And yes, it’s possible you might not feel much during the session – that’s okay, it doesn’t mean nothing is happening. The effects might be subtle, or you might only notice later that night that you slept really well. Every session can be different. There’s no “right” way to experience Reiki. The key is, even if you don’t have a dramatic sensation, the relaxation is still helping your body. Think of it like when you take a gentle yoga class: you might not sweat or feel a huge shift in the moment, but later you realize you’re calmer than usual. Reiki works in a similar subtle way.
“Is Reiki only for sick people?” – Not at all. While Reiki is indeed used in medical settings for people dealing with illnesses or recovery, it’s equally beneficial for everyday stress. You don’t need to have a medical condition to go for a Reiki session. Many perfectly healthy people use Reiki as a routine self-care practice – like getting a massage or meditating, but with a practitioner’s help. It can be a lovely way to release the tension of a busy week, help with work-related stress, or just tune-up your mental and emotional balance. Of course, if you do have health issues, Reiki can be a supportive add-on: it might help you cope with pain, reduce the side effects of treatments (by calming nausea or anxiety, for example), or give you a morale boost. But absolutely anyone can enjoy the calming benefits of Reiki, whether you’re dealing with a condition or just want to nurture your well-being.
The Takeaway: A Balancing Act of Energy and Relaxation
Reiki might still sound a bit “out there” to some, and that’s okay. Energy healing isn’t the easiest concept to wrap our logical minds around. But at the end of the day, Reiki’s essence is simple: it helps people relax deeply, and in doing so, supports the body’s natural ability to heal and find balance. You don’t have to call it energy if that word bothers you – you could call it a form of light-touch therapy that encourages relaxation, and you’d be describing the same experience.
What’s clear from countless personal stories and a growing number of studies is that Reiki often leaves people feeling better – calmer, less anxious, sometimes relieved of physical pain, and often with a sense of inner peace. In our high-stress modern lives, that’s no small gift. Practices that can nudge our nervous system out of stress mode are incredibly valuable. Reiki happens to do this with little more than compassionate human touch and focused intention.
To recap the key points: Reiki is a Japanese-origin healing practice where a practitioner channels gentle energy through their hands to help someone relax and heal. It has no religious strings attached, it’s safe and non-invasive, and it aims to balance the body and mind. Scientific research, while still emerging, indicates Reiki can indeed reduce stress, anxiety, and pain, likely by activating the body’s relaxation response and perhaps influencing subtle biofield energies takingcharge.csh.umn.edu. Major hospitals and clinics have recognized its benefits for patients’ well-being and have started to include Reiki in integrative care programs reikilifestyle.comhealthmatters.nyp.org. And maybe most importantly, people who try Reiki often report feeling better – more relaxed, more centered, and better able to handle life’s challenges.
If you’re wellness-curious and looking for a natural way to support your nervous system and stress levels, Reiki is absolutely worth a try. It’s gentle, it feels good, and it just might surprise you with how much it helps. At the very least, you get an hour of tranquility; at best, you walk away with a profound sense of balance. In a world that sometimes leaves us feeling drained, Reiki offers a chance to quietly recharge your own energy. And who couldn’t use a bit of healing light and relaxation in their life?
So go ahead – dip your toes into Reiki. Whether you approach it as mystical energy healing or just a really effective relaxation technique, your body and mind may thank you for the experience. Warmth, calm, and a touch of universal energy – that’s Reiki in a nutshell, and it’s here to support you on your journey to wellness.
Sources:
National Center for Complementary and Integrative Health (NCCIH) – What is Reiki: Reiki definition and safety nccih.nih.govnccih.nih.gov.
University of Minnesota – Taking Charge of Your Health – Research overview on Reiki (effects on stress, anxiety, etc.) takingcharge.csh.umn.edutakingcharge.csh.umn.edu.
Zadro et al., 2022 – Frontiers in Psychology – Systematic review showing Reiki’s benefits beyond placebo for stress, anxiety, and depression frontiersin.org.
Shek et al., 2024 – BMC Palliative Care – Meta-analysis finding Reiki significantly reduces anxiety (various populations) pmc.ncbi.nlm.nih.govpmc.ncbi.nlm.nih.gov.
Thrane & Cohen, 2014 – Pain Management Nursing – Review suggesting Reiki may help with pain and anxiety management pubmed.ncbi.nlm.nih.gov.
Reiki in hospitals – American Hospital Association survey (2007) noting over 800 hospitals offering Reiki reikilifestyle.com; NewYork-Presbyterian Integrative Health program example healthmatters.nyp.orghealthmatters.nyp.org.
William Lee Rand, Reiki.org – Clarification that Reiki is not religious, but a neutral healing practice reiki.org.
University of Minnesota – Taking Charge – Note on Reiki’s non-manipulative touch and lack of reported adverse effects takingcharge.csh.umn.edu.
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