7 Simple Ways to Lower Your Cortisol Levels Naturally

Feeling extra fatigued lately? Finding it difficult to focus or losing your patience faster? You could be dealing with high cortisol levels… Discover what triggers cortisol + 7 ways to lower cortisol naturally.

It’s 2024, and we’re just a few months away from a presidential election. If you’re not stressed, you might be one of the only ones. According to a 2024 survey by the American Psychological Association, 43% of adults in the U.S. reported feeling more anxious this year than in 2023. ¹

When asked what was stressing them the most, people reported:

• The economy (77%)
• The upcoming election (73%)
• Current events (70%)
• Gun violence (69%)
• Personal health (63%)
• Paying their bills (63%)
• Keeping their identity safe (63%)
• Climate change (57%)

Clearly, there’s plenty to be stressed about. But this unabating worry doesn’t come without a cost. With chronically high stress comes chronically high cortisol. And while cortisol is helpful in small bursts, it can greatly impact wellbeing in the long run.

Today, we’ll cover:  

• What is cortisol?
• What triggers cortisol?
• The problem with chronically high cortisol
• Red flags of chronically higher cortisol levels
• 7 science-backed ways to lower cortisol levels

What is Cortisol?

Cortisol is a hormone that the body produces as a response to stress. Researchers commonly use it as a biomarker for how stressed we’re feeling, earning it the nickname “the stress hormone.”

Here’s how cortisol production goes:

Step 1: Your brain (specifically, a small region called your amygdala) registers something as stressful or fearful.

Step 2: Your amygdala sends a signal to your hypothalamus (another brain region), telling it to go on red alert.

Step 3: Your hypothalamus sends signals through your central nervous system to tell your adrenal glands (one at the top of each kidney) to make epinephrine (adrenaline).

Step 4: The adrenaline acts like a fuel that activates your stress response by turning on your sympathetic nervous system. It’s responsible for increasing your heart rate and blood pressure, making you breathe faster, increasing muscle tension to help you fight or run, and more.

Step 5: If the stressor persists, the hypothalamus triggers the release of hormones that increase cortisol levels to provide more energy to deal with the stressor.

Specifically, cortisol:

• Triggers the release of glucose (sugar) from your liver for a fast source of energy
• Diverts energy from “non-essential” systems (e.g., your digestive, reproductive, and immune systems) to your fight-or-flight response
• Engages with brain regions that impact fear, mood, and motivation

What Triggers Cortisol?

The simple answer: Stress!

The more complicated answer: In a healthy system, the main thing that triggers increased cortisol levels is stress. However, certain medications and conditions affecting the adrenal and pituitary glands can interfere with cortisol production.

The Problem with Cortisol…

Our stress system works best in response to acute, short-term stressors, like running away from a bear to survive. Once the stressful situation passes, the relaxation response (parasympathetic nervous system) turns on and cortisol production returns to normal.

But while the way we live has changed over the past centuries — our stress response hasn’t. So, our parasympathetic nervous system also activates in response to things like politics, stressful events, work, and relationship issues.

The problem: unlike acute stressors, these don’t go away quickly. And that means our stress response stays active longer than it was meant to. That’s where chronically high cortisol levels can hurt us in the long run.

Red Flags of Chronically High Cortisol Levels

Each person experiences stress differently and may experience both different thresholds and symptoms of chronic stress.

That said, there are many warning signs of chronically high cortisol levels…

• Acne
• Weight gain
• Muscle cramps
• Slowed healing
• Appetite changes
• Difficulty sleeping
• Feeling more irritable
• Getting sick more often
• Trouble staying focused
• Headaches and migraines
• Irregular or absent periods
• Weakened immune system
• Feeling constantly fatigued
• Not feeling well-rested after sleep

Long-term high cortisol can also lead to high blood pressure, difficulty regulating sugar, heightened inflammation, and, on rare occasions, Cushing’s disease.

7 Ways to Naturally Lower Your Cortisol

#1 Manage your stress

As predictable as it may be, stress management is the first tip for a reason. Because cortisol production is mainly triggered by your stress response staying activated for long periods, learning to manage your stress and turn on your relaxation response is key.

Here are 3 first-line defenses to stressors:

Distraction

This shouldn’t be used long-term to avoid problems. But distractions can give you space from a trigger to allow the initial intense wave of emotion to pass.

Avoid triggering events

Again, avoidance isn’t a bulletproof system, and learning to expand your stress tolerance is important. But if you’re not yet ready to deal with a trigger, or it’s linked with trauma — you’re entirely within your right to sidestep events that could trigger you.

Do the 5-4-3-2-1 exercise

If you feel yourself getting pulled down the rabbit hole of anxiety, ground yourself in the present by naming 5 things you see, 4 things you hear around you, 3 things you can touch, 2 things you're able to smell, and 1 thing you can taste.

#Mindfulness

Mindfulness is a fundamental skill to add to your stress relief toolbox because it strengthens your ability to recognize what you’re feeling. Rather than just reacting from your feelings (which often doesn’t resolve them), mindfulness helps you unpack how something affects your emotions and physical experience.

Here are some mindfulness exercises to connect you with your present moment experience:

Body scan meditation

Begin by finding a space where you can comfortably lie down. After you get settled, take a few slow, deep breaths — in through your nose, then out through your mouth. As you breathe, notice any tension in your body. Reflect on pressure points where your body connects with the ground, and where your body feels heavier or lighter.

When you're ready, begin systematically tuning into one body part at a time. You may choose to start with the crown of your head, then move down your neck, then face, shoulders, biceps, forearms, hands, chest, stomach, pelvis, thighs, calves, then feet. Or you may prefer a different order altogether. Just make sure to spend at least a few breaths in each body part so you have enough time to gently explore all the sensations in that one area.

5 minutes of journaling

This one’s pretty self-explanatory. You can focus on your to-dos, but if you’re feeling stressed, here’s our suggestion. Dedicate 1-2 minutes to writing down all your worries. That way you can trust they’re on the page, you won’t forget them, they’re not going anywhere. Then turn the page, and write down 5-10 things that bring you joy or that you’re grateful for. Allow yourself to explore and savor the good.

3 minutes of Open Monitoring meditation

Unlike Focused Attention meditation, where you might focus on a mantra, thought, your breath, or an object — Open Monitoring meditation involves focusing on nothing in particular. Instead, you want to try and create a blank slate in your mind, untethered to any one thought. When a thought arises, take note of it without judgment, then let it go.

#3 Breathing exercises

Research has found that slowed, deep breathing helps bring the sympathetic nervous system back online and downregulate the stress response, which in turn can reduce your cortisol levels.

Here are 3 breathing exercises to try for some mind-body soothing:

Box breathing

Box breathing is pretty simple — simply breathe in for 4 seconds, pause (gently) at the top of your breath for 4 seconds, slowly exhale for 4 seconds, then pause at the bottom of the exhale for 4 seconds. You can always extend the length of time if you choose!

Physiological sigh

According to Dr. Andrew Huberman, the physiological sigh is a breathing technique we naturally use when asleep to help the body reduce CO2 when levels get too high. Huberman also shares that it can also be used to create calm within the body. Essentially, you take 2 quick inhales through the nose (the first should be slightly longer than the second), then a long, slow exhale through the mouth. Repeat it 1 or 2 times if you like, but you shouldn’t need to do more than 3. ¹¹

4-7-8 breathing

This breathing exercise is also fairly simple to follow. Simply inhale for 4 seconds, pause at the top of your breath for 7 seconds, then exhale slowly to a count of 8 seconds.

#4 Foods that lower cortisol

While it might sound surprising, one of the better tactics to manage cortisol levels is through a healthy, balanced diet.

Research has found cortisol often spikes with foods high in: ²

• High sugar intakes
• Saturated fats
• Refined grains

Conversely, other foods may support healthier cortisol levels: ^{2, 3}

• Fruits and vegetables
• Whole grains
• Polyunsaturated fats
• Prebiotics and probiotics
• Lentils and legumes
• Green tea
• Healthy fats

→ What supplements lower your cortisol?

A large cohort study found that higher levels of omega-3 fatty acids (fish oil supplements) were linked with reduced cortisol and inflammation.⁴ Several studies show that ashwagandha could help lower cortisol.^{5, 6}

It’s important to note that research into ashwagandha is still in its *relatively* early days. It may not be suitable for everyone, so please consult with your doctor before starting with it.

#5 Prioritize Deep Zzz’s

Research has shown that even one night of sleep deprivation causes cortisol levels to rise. In general, insomnia and chronically poor quality sleep are linked with increased inflammation and long-term increases in cortisol.⁷

The best thing you can do to support better nightly rest is to practice good sleep hygiene.

Here are a few sleep hygiene best practices to add to your routine:

• Set the AC between 65 to 68° F
• Cut screentime 2 hours before bed
• Go to sleep at the same time every night
• Create a relaxation routine to help your brain wind down at night
• If you need to use screens, set a filter so the blue light doesn’t mess with your sleep-wake cycle

#6 Exercise