How to Massage Your Temples: A Gentle 2-Minute Method

To massage your temples, place two or three fingertips on the soft, slightly hollow spot beside the outer corner of each eye, then make slow, small circles with light pressure, about ten in one direction and ten in the other. The basic method takes about 2 minutes, and all you need is clean hands and a quiet moment, sitting or lying down.

Part of the 10-Minute Wind-Down series: short, calm routines you can do at home.

Time needed: About 2 minutes.

What you need: Clean hands and a quiet moment, sitting or lying down.

Temple massage is one of the easiest ways to take a short, calm break, and many people find it relaxing at the end of a long screen day. This guide covers where your temples are, the basic method, how to add the forehead and jaw and some simple do’s and don’ts. For a longer routine, try our full 5-minute scalp massage.

Where your temples are

Your temples are the flat, soft areas on each side of your head, between the outer corner of your eye and the top of your ear. Place your fingertips beside your eyes and slide them back slightly; you will feel a small, shallow dip. If you clench your teeth gently, you may feel a muscle move under your fingers there. That is the area you will be working on.

For a quiet, no-talking session to watch afterwards, see our ASMR head massage video (video by ASMR SAKURA on YouTube).

The basic method: slow fingertip circles

1. Sit comfortably with your shoulders relaxed, or lie on your back. Close your eyes if you like.
2. Place the pads of your index, middle and ring fingers on each temple. Keep your nails off the skin.
3. Press very lightly, just enough to move the skin over the area beneath rather than sliding across it.
4. Make slow, small circles, about ten moving forward and ten moving back.
5. Pause with your fingers resting still and take three slow breaths.
6. Repeat once or twice, keeping the pressure light.

Breathe slowly through the whole routine. Many people find that matching the circles to their breathing makes it feel calmer.

Adding the forehead and jaw

If you have a few more minutes, extend the massage to the areas around the temples.

• Forehead: place your fingertips in the centre of your forehead and glide them slowly out to the temples. Repeat five times, moving up a little each time.
• Jaw: move your fingertips down to the muscle in front of your ears, just below the cheekbones. Let your mouth fall slightly open and make slow circles here.
• Behind the ears: finish with small circles just behind the ears, then glide your fingers back up to the temples and rest them there for a breath.

Lying down vs sitting up

Sitting up works well as a quick break at your desk. Rest your elbows on the table so your arms do not tire, and let your head lean slightly into your fingertips.

Lying down is better before bed. Your head is supported, so your neck and shoulders can relax fully. You can also ask a partner, friend or family member to sit at your head and do the circles for you.

How long and how often

Two minutes is enough for the basic method, and 5 minutes if you add the forehead and jaw. You can do it a few times a day, for example during work breaks and at bedtime. Keep each session gentle. Longer or harder is not better here.

It can help to attach the routine to something you already do, so it becomes a habit. Some people do it after closing their laptop for the day, others while a kettle boils or just after switching off the bedroom light. Dim the lights, put your phone face down and give yourself the full two minutes without checking anything. The quiet is part of what makes it feel restful.

Is it safe? Simple do’s and don’ts

For most people, gentle temple massage is a simple, low-risk way to relax. A few simple rules keep it comfortable.

• Do use light pressure and the pads of your fingers.
• Do wash your hands first and remove rings.
• Don’t press hard or dig in with your nails.
• Don’t press on your eyes or eyelids.
• Don’t massage over a cut, rash, bruise or recent injury.

Safety note: temple massage is for relaxation, and we cannot promise it will help with headaches. If you have frequent, severe or new headaches, or headaches with symptoms such as vision changes, numbness or confusion, see a doctor rather than relying on massage.

This is not medical advice; see a professional for pain.

Frequently asked questions

Is it safe to massage your temples?

For most people, a gentle temple massage with light fingertip pressure is a comfortable, low-risk way to relax. Keep the pressure soft, avoid the eyes and stop if anything feels painful. If you have a medical condition, a recent head injury or frequent headaches, check with a doctor first.

How do I massage my head myself?

Use the pads of your fingers to make slow, small circles across your scalp, starting at the hairline and working back over the crown, the sides and the back of the head. Finish with the temples and the base of the skull. Our relaxing facial massage at home guide pairs well with it if you want to include the face.

What areas of the neck should not be massaged?

Avoid pressing on the front and sides of the neck, including the throat and the area under the jaw, and never press on the bones of the spine. At home, keep any neck massage to gentle strokes on the muscles at the back of the neck and the tops of the shoulders. If you have neck pain that lasts, see a doctor or physiotherapist.