How to lower cortisol, easily
Luckily, experts say that engaging in just a handful of specific activities and habits each day can do both. And, no, it’s not just about meditation—though, of course, meditation has tons of benefits. However, “physical activities such as swimming can be highly effective in reducing cortisol, sometimes even more so than meditation—especially if the latter generates frustration or is difficult to maintain over time,” explains Guerra Escudero. “It all depends on the person— meditation has been shown to be effective in lowering cortisol levels, but if someone finds it difficult or stressful, the attempt to meditate may be counterproductive.”
This is why movement can be just as effective. “Exercise offers a more accessible way to reduce stress without the person having to force themselves to quiet the mind,” she notes. “It allows for a more natural distraction and release of tension because, unlike meditation—which requires a conscious effort to focus the mind—physical activity encourages spontaneous disconnection from stressful thoughts.”
Makes sense. We all know a workout has the power to vastly shift our outlook. Below, five more easy, everyday activities that have similar benefits.
Laughing
“The best remedy against adversity is always a sense of humor,” explains Mera. “Taking life with a sense of humor is not only fun, but it also reduces cortisol levels and anti-inflammatory substances.” So go ahead, watch that rom com or, better yet, giggle with your friends. Not only does laughter release serotonin and endorphins, it truly can be the best medicine.
Time in nature
An indoor, sedentary lifestyle does not increase endorphins and serotonin. “According to several studies, people who spend more than eight hours a day sitting are 65% more likely to experience chronic fatigue and alterations in their mood,” explains an endocrinologist. She recommends the Japanese practice of shinrin yoku, also known as forest bathing: “Walking in nature for 20 minutes can reduce cortisol by 16%, promoting mental calm,” she explains. And you don’t even need acres of woods to get the benefits—even just strolling through your neighborhood and taking note of the trees can have a similar effect.
Dark chocolate
Good news: Eating dark chocolate is a proven mood booster. “Not only is it delicious, but it also helps release endorphins, the hormones of happiness,” a nutritionist explains. Aim to get an ounce or two of dark chocolate made from 85% cocoa each day.
Stretching
Any kind of mindful movement can lessen feelings of stress, and stretching is no different. “Stand up, stretch your arms,” recommends sports medicine doctor , who also notes that even adopting a confident posture can reduce stress. “Stretching helps relax muscles and—yes—also lowers cortisol levels.”
Swimming
Swimming is one of the best workouts you can do for your brain, body, and mood. “A Mayo Clinic study revealed that swimming reduces cortisol levels by 30% and improves sleep quality,” notes a Dr. “Plus, it is a low-impact activity that promotes relaxation and improves blood circulation.”