How can you naturally reduce high cortisol levels?
Written by
Tran Quang
Reviewed by
Prof. Benjamin Murphy, Ph.D.Elevated cortisol levels take you out of balance. As a result, your energy levels dip, you gain weight, and you struggle to sleep. To lower cortisol levels, you'll need to be consistent with your daily habits over the long term. I've facilitated this process with clients through stacking enjoyable, doable daily habits. No medication, no epic measures.
Cortisol serves many important purposes in the body. It provides energy when you wake up each morning. It regulates inflammation. The issue arises when stress continually elevates cortisol levels. They have the entire mechanism in a loop that taps into every system. Sequencing out of the loop brings back health.
Sleep Optimization
- Maintain consistent sleep schedule (±30 minutes)
- Keep bedroom temperature around 65°F (18°C)
- Avoid blue light exposure before bedtime
Mindful Breathing
- Practice 4-7-8 technique during stressful moments
- Inhale 4 seconds, hold 7 seconds, exhale 8 seconds
- Repeat 5 cycles to activate relaxation response
Hydration Protocol
- Drink 64-80 oz (1.9-2.4 L) water daily
- Monitor urine color for pale yellow indicator
- Replace sugary drinks with herbal teas
Nature Connection
- Spend 20 minutes daily in green spaces
- Practice sensory awareness of natural elements
- Walk barefoot when possible for grounding effect
Amalgamate each approach together for maximum efficacy. Start with one approach and add additional approaches over time. Document your consistency in a journal. Most individuals experience improvements within three weeks. Your body responds positively to consistent care and attention.
Avoid common mistakes, such as overtraining or perfectionism. These backfire by increasing stress. Focus on sustainable progress instead. Small daily actions create lasting change. Your cortisol balance will improve steadily.
Read the full article: 10 Proven Ways to Reduce Cortisol Levels Naturally
