How to Do CranioSacral Therapy on Yourself: A Beginner's Guide
Feeling out of balance, mentally foggy, or physically tense? Craniosacral therapy (CST) might be the gentle yet powerful self-care tool you're looking for. Traditionally practiced by trained professionals, CST focuses on releasing tension in the body’s craniosacral system—the membranes and fluids surrounding the brain and spinal cord. But did you know you can also practice elements of craniosacral therapy on yourself?
In this beginner’s guide, you’ll learn simple techniques to tune into your body, support your nervous system, and encourage deep relaxation—right from home. Whether you're curious about holistic healing or looking for natural ways to manage stress, this is your starting point.
What is Craniosacral Therapy?
Craniosacral therapy uses gentle touch to manipulate the craniosacral system, which holds cerebrospinal fluid surrounding and protecting the brain and spinal cord. There are a few key pillars of craniosacral therapy that are important to know when doing it at home:
1.Rhythmic Motion: Within craniosacral therapy, there’s a concept of an inherent "rhythmic motion” in the craniosacral system. The craniosacral system has its own palpable rhythm, usually 6–12 cycles per minute, remaining unaffected by emotions, exercise, and other circumstances. This rhythm is believed to be driven by cerebrospinal fluid (CSF) production and reabsorption within the central nervous system (CNS). The resulting fluctuations in pressure create subtle, rhythmic movements transmitted through the membranes and fluids surrounding the brain and spinal cord. These motions are thought to extend outward, influencing the movement of the cranial bones and the sacrum, forming what is known as the craniosacral rhythm. A trained craniosacral therapist can detect this rhythm and assess the movement of cerebrospinal fluid (CSF), noticing and gently influencing any restrictions or blockages in its flow. These restrictions may contribute to a variety of symptoms, including migraines, chronic pain, insomnia, and more.
2.Fascial Tension: Another part of craniosacral therapy is the principle of fascial tension impacting the craniosacral rhythm. Fascia is connective tissue that supports and surrounds various structures in the body, including organs, nerves, and muscles. Tension in the fascia can cause disturbances in the natural flow of cerebrospinal fluid, creating discomfort and pain. In turn, these restrictions and imbalances can lead to irregular craniosacral rhythm, which can result in various health issues. Professional craniosacral therapists are taught to assess and release fascial restrictions, restoring the natural flow of CSF and improving clients’ well-being.
3.Self-Healing: A primal belief in craniosacral therapy is the assumption that the body possesses a self-healing mechanism. When given the proper support, craniosacral therapists believe that the body has the innate ability to maintain balance and heal itself, whether it’s from mental health issues or physical pain. A significant factor in this is self-regulation, which is how the body maintains equilibrium, resulting in the ability to fight sickness, repair tissues, and adapt to life stressors. By addressing tension in the craniosacral system, craniosacral therapists can support the body's natural healing processes, enhance nervous system function, and promote a greater sense of balance and well-being throughout the entire body. Practitioners also prioritize a holistic approach, viewing the body, mind, and spirit as interconnected energetic aspects of a healthy human being, and learning how to facilitate the innate healing processes within each area.
Understanding these core principles of CST provides a solid foundation for practicing the therapy on yourself. This knowledge gives you a more holistic perspective and a clearer sense of what to observe and support during self-treatment.
Can You Do CranioSacral Therapy on Yourself?
Yes, you can perform craniosacral therapy on yourself, but it’s best to practice these techniques in addition to sessions with a trained and licensed CST therapist. Professional craniosacral therapists are trained to detect restrictions in the cerebrospinal fluid, which may be hard for you to find on your own. They also know how to create a safe, supportive space for healing sessions—something that can feel challenging if you’ve never experienced this kind of work before or are dealing with difficult symptoms you’re hoping to heal.
Craniosacral therapists are attentive and kind and can provide extra one one-on-one support that you could miss out on by doing self-treatment. However, if you’re curious about craniosacral therapy before committing to professional sessions—or want to practice it at home between appointments—it is possible to learn a few basic techniques to support your own healing.
How to Do CranioSacral Therapy on Yourself At Home: 5 Steps
1.Choose a relaxing environment.
After you’ve created the right atmosphere, free of distractions, it’s time to get in the starting position for your craniosacral therapy session. Either lie or sit down in a position that feels natural and relaxing. Relax your muscles and focus on your breathing, taking deep inhales and exhales. Box breathing can be a helpful practice to do at the start. Start by taking a deep inhale through your nose, counting to four. Hold your breath for four seconds, then exhale slowly through your mouth for another four seconds. End by holding your breath while counting to four, and repeat this process several times until you feel present and grounded.
Close your eyes to ensure you’re focused and completely dedicated to performing craniosacral therapy on yourself without letting your mind wander. During this time, notice how your body feels, tuning into your internal system. Do you feel tightness in certain areas of your body? Is your breath shallow and short? These signals can indicate how you’re feeling physically and where you’re at emotionally.
2.Get into a comfortable starting position
After you’ve created the right atmosphere, free of distractions, it’s time to get in the starting position for your craniosacral therapy session. Either lie or sit down in a position that feels natural and relaxing. Relax your muscles and focus on your breathing, taking deep inhales and exhales. Box breathing can be a helpful practice to do at the start. Start by taking a deep inhale through your nose, counting to four. Hold your breath for four seconds, then exhale slowly through your mouth for another four seconds. End by holding your breath while counting to four, and repeat this process several times until you feel present and grounded.
Close your eyes to ensure you’re focused and completely dedicated to performing craniosacral therapy on yourself without letting your mind wander. During this time, notice how your body feels, tuning into your internal system. Do you feel tightness in certain areas of your body? Is your breath shallow and short? These signals can indicate how you’re feeling physically and where you’re at emotionally.
3.Start with a gentle touch.
Before you do craniosacral therapy on yourself, it can be helpful to feel the weight of a nickel, which is about 5 grams—this is how much pressure you’ll apply to different parts of your body. Applying too much pressure can result in increased pain, so it’s essential to be extra gentle and soft when performing self-healing exercises. When you’re ready, place your hands gently on your head or the base of your skull, using non-invasive touch. Try to sense the craniosacral rhythm as your hands rest in those areas. It may feel like a subtle pulsating or slow movement in the body. You’ll need to be in tune with this rhythm throughout your session, so take your time trying to connect with it.
While focused on this area of the body, there are a few different hand positions you can practice:
1. Frontal Bone: Place your fingers horizontally across your forehead, with your palms facing inward and your hands facing each other. Maintain a gentle touch—about the weight of a nickel—and direct the pressure from your hands toward your forehead. Once you feel the tissue in that area begin to relax, visualize one scenario with no pressure at all, and another in which you draw the pressure from your forehead into your hands. Wait until you sense a release in the tissue before switching between visualizations, and repeat this as many times as you’d like.
2.Temporal Bone: From the frontal bone position, move your fingers to your ears and gently hold the middle of your outer ears using your thumb and one or two fingers. Keep your shoulders relaxed, releasing any tension you may be carrying. As you do this, imagine focusing gentle pressure from your hands onto your ears. Once the tissue begins to soften, visualize one scenario with no pressure at all, and another where you draw the pressure from your ears into your hands. Repeat this process as many times as you’d like.
3.Nasal Bone: From your ears, move your smallest fingers to rest on either side of your nasal bone, located at the top of your nose between your eyebrows. Apply gentle pressure—about the weight of a nickel—from your hands toward your forehead. As the tissue begins to release, visualize one scenario with no pressure at all, and another where you draw the pressure from the top of your nose into your hands. Repeat this sequence as many times as you’d like.
Hold each visualization for a few moments as you practice these positions and consistently tune in to the craniosacral rhythm. Then gently release the pressure, allowing your body to adjust and respond to the therapy gradually.
4 .Start with a gentle touch.
Moving on from the head, start transitioning your focus to the spine and sacrum. Follow these steps during this part of doing craniosacral therapy on yourself:
1. Move your hands down from the head to the spine and spectrum. Do this slowly to allow a gentle transition for your body. Abrupt movements can interrupt the relaxation of a CST session.
2.Use gentle pressure as you work along these areas. Apply light pressure of about 5 grams along the spine and spectrum, listening to your body and respecting its cues along the way. The pressure shouldn’t feel invasive; rather, it needs to promote rest and a release of pent-up tension.
3.Maintain awareness of sensations in your body. Throughout this part of the session, stay aware of your body and how it’s feeling. Be in tune with the craniosacral rhythm, ensuring you’re feeling for points of pressure and encouraging relaxation throughout your body.
For more detailed techniques to try out, read my blog on the 10-step protocol for craniosacral therapy.
5 .Ensure a smooth finish to the session.
As you finish doing craniosacral therapy on yourself, ensure a gradual process that slowly transitions you back into your normal routine. Gently remove your hands from your body, avoiding fast movements. Drink plenty of water after the session, ensuring your body is replenished afterwards. Take time to rest and contemplate the benefits of the therapy. If it feels right, journal about your experience and consider how you can integrate the healing effects of what took place into your daily life.
Partner With a Professional Craniosacral Therapist
Learning how to do craniosacral therapy on yourself can be beneficial to improve your well-being further and promote relaxation. However, working in partnership with a professional craniosacral therapist is essential. Without the guidance of a licensed practitioner, you risk worsening your symptoms or overall health. Craniosacral therapists are trained to identify and release tension that disrupts the craniosacral rhythm, which can lead to improved mental clarity and overall well-being. While practicing CST on yourself can be beneficial, it’s crucial to do so correctly and as a complement to professional sessions.
If you’ve followed the steps in this article and have started practicing CST on your own but aren’t yet working with a professional, consider partnering with me. I’m a licensed craniosacral therapist in Northern Utah who’s been in the holistic, natural health world for over a decade. I’m passionate about bringing lasting relief to every client that walks through my doors, and I’ve seen firsthand the success stories resulting from CST. If you’re curious about craniosacral therapy and want to experience its endless benefits, contact me to schedule a free consultation. Let’s get started on your healing journey, together.
