8 Natural Ways to Increase Your Oxytocin Levels
Are you familiar with oxytocin? If so,
you’ve likely heard of it in the context of motherhood or intimate
relationships, but the role of this hormone goes far beyond those two
areas of life. While it’s certainly true that oxytocin is an important
part of forming a connection with a romantic partner or a child, this
so-called love hormone or cuddle hormone is actually capable of
enhancing any positive social experience, be it the fun you have when
you’re talking to your friends and even happy feelings you get when
you’re cuddling with your pet. Learn more about the importance of
oxytocin to our wellbeing and 7 natural ways to increase your oxytocin
levels.
How does oxytocin work?
Oxytocin is something scientists call a neurotransmitter, which is
essentially a chemical that travels through our brain and body and
unlocks different functions by binding to specific receptors. Both women
and men produce oxytocin. In fact, it’s a hormone we share with all
mammals.
Oxytocin is produced in the hypothalamus - a tiny region located deep at
the base of the brain - and then released into the body by the nearby
pituitary gland. Together with two other hormones - serotonin and
dopamine - oxytocin makes up the triad of “happy hormones”.
Oxytocin is responsible for some of
humanity’s most admirable traits, such as love, empathy, loyalty, trust,
and courage. This is because it promotes social bonding, be it between a
couple, parent, and child, between friends or colleagues. In one study,
for example, participants who inhaled oxytocin were 80% more generous
and more altruistic when they were asked to split money with strangers.
Interestingly, oxytocin is also observed to be able to boost social
memories. According to one study, for example, oxytocin amplified men's
early fond memories of their mothers. All in all, oxytocin is all about
strengthening bonds with others and making social activities more
pleasurable and meaningful.
In terms of its effects on the human body,
oxytocin has the ability to decrease stress, anxiety, and promote
overall psychological stability. In a previous article, we’ve even
discussed the hormone’s potential for promoting weight loss. Oxytocin is
traditionally used as a drug during and after labor, but studies
suggest that it may also be beneficial for treating developmental and
psychiatric conditions that affect one’s social interactions, such as
autism.
In recent years, it was even experimentally used to treat alcohol and
substance abuse, depression, and phobias. Finally, oxytocin can also
promote sleep, according to a 2003 study, but only under stress-free
conditions. Given all the benefits, you may be asking yourself. Is there
a way you could boost your oxytocin levels? Yes, there are, and most of
the ways are quite fun, too!
1. Oxytocin and Parenting
One of the first ways in which scientists
have learned of oxytocin is through observing mothers and babies.
Doctors now know that oxytocin is released in especially high amounts in
women during childbirth and breastfeeding. According to studies,
mothers with more oxytocin touch, sing, and speak to their babies more.
They also groom and check on their babies more than mothers with lower
oxytocin levels.
But the mothers aren’t the only ones experiencing the surge of oxytocin.
The fathers and the babies themselves also produce more of the hormone.
Interestingly, not only biological parents but also adoptive parents
have higher oxytocin levels while caring for their adopted children.
Hence, spending time with children and grandchildren will help keep
those oxytocin levels high. Hugging, kissing, and playing with kids are
known to increase oxytocin levels, but even when this isn’t possible,
sharing your feelings with your family, offering to help, or simply
listening to them is a great way to increase oxytocin levels.
2. Oxytocin and Romantic Love
Another situation in which oxytocin levels
spike dramatically is the beginning of a romantic relationship. A 2012
study found, for example, that couples in the first stages of a
relationship have higher levels of oxytocin than single people. But
young love isn’t the only time lovers experience the effects of the love
hormone.
Oxytocin is also released during sexual activity and is known to enhance
the pleasure both partners experience during intercourse. Those
partners who have high oxytocin levels also experience more trust,
compassion, communicate more, and feel more connected to their partners
overall.
Engaging in pleasurable activities with your partner, be it a romantic
dinner date, a massage, or just cuddling up in front of the TV will all
boost your oxytocin levels, as does any physical touch and the sexual
activity itself.
3. Spending Time With Friends
As we already discussed, oxytocin is
involved in any pleasant social interaction. This includes spending time
with your pals. It doesn’t matter if you’re making specific plans,
having a heart-to-heart conversation, or just hanging out. Simply being
around people you like and trust will help you feel less stressed and
more confident - it’s all oxytocin at work.
4. Listening to Music
Do you enjoy listening to music? Even
though people’s musical tastes may wildly differ, most of us do enjoy
listening to music. There are several studies that show how music can
boost one’s oxytocin levels and make you feel more energized and
relaxed.
In a fascinating 2009 study, the researchers compared open-heart surgery
patients on bed rest. Those who listened to music had higher oxytocin
levels and felt more relaxed than those who didn’t. Playing music also
has an oxytocin-boosting effect. According to studies, singers
experience a boost of oxytocin after a singing lesson. Jazz players, on
the other hand, have higher oxytocin levels while improvising, which is
not coincidental, since improvisation requires more cooperation and
communication between players.
5. Meditation and Yoga
We all know by now that meditation and yoga
are good for our physical and mental well-being. But research suggests
that these two practices are also able to increase oxytocin production.
There’s even a specific kind of meditation called compassion meditation
(or loving-kindness meditation) that is directed towards garnering love,
compassion, and care.
When engaging in this meditation, one focuses on sending thoughts of
compassion, peace, and wellness toward a specific person or a group of
people. That said, any type of yoga or meditation will help you achieve
similar results.
6. Cook and eat together
Do you love going to the restaurant
together with your friends and loved ones? Or maybe, you enjoy cooking
with or for your partner? If so, know that this is not a coincidence. As
a matter of fact, cooking and eating together as a means of social
bonding is just the way humans are wired. And not only humans, too.
There’s some interesting research in chimpanzees suggesting that sharing
food with others boosts oxytocin. The same process also happens in
humans, which is why we instinctively feel closer to a person with whom
we shared a meal. So, as an exercise of connecting and garnering trust
and a way to boost your oxytocin levels, try preparing or simply sharing
meals with others.
7. Cuddle up with a pet
Given the unusual circumstances of 2020 and
2021, meeting others has become a luxury for many. But you know who
never left your side and is always happy to give you an oxytocin boost?
Your pets, of course! Research points out that petting a dog gives both
you and the dog an oxytocin boost. Although there’s no research to
support those claims with other pets, we’re sure that the calm, warm,
and cozy feeling you get when you’re cuddling with a cat or even
stroking a horse is not very different.
8. Watch an emotional movie
Do you necessarily need another person or
animal around you to experience the benefits of oxytocin? Well, not
quite, as the very feeling of empathy towards others can actually
increase your oxytocin levels as well. One scientific article mentioned,
for example, that watching emotional videos can raise one’s oxytocin
levels. The researchers suggest that the very experience of putting
ourselves in other people’s shoes can increase the levels of oxytocin.