In one of our latest blog posts, I’ve wrote about signs that represent high cortisol (stress levels) in your body, where I’ve mostly pointed out physical appearance because barely anyone talks about it.
Here, I’ll try to cover the ways to lower down your cortisol hormone with some tips that aren’t usually mentioned.
Yes, you probably already know what to do when having high cortisol in your body – you have to calm down, meditate, practice a hobbie, eat and sleep well. But, what are some other ways to lower down high stress levels? These worked for me the best:
Cold Water Face Immersion
Here we actually want to achieve vagus nerve activation. You can simply do it by splashing cold water on your face or briefly immerse it. This trick will signal safety to your brain. When you do this, your heart rate will also become slower/lower, reducing cortisol output.
Hold your breath and submerge your face for 10-20 seconds in cold but not freezing water and repeat this 2–3 times.
Humming and Vocal Toning Therapy
Humming increases nitric oxide production and stimulates the vagus nerve as well. The vibration regulates your parasympathetic nervous system, which means bringing you in a “calm mode.”
How to create your daily 5-Minute routine? Follow these steps:
Inhale deeply.
Hum slowly on the exhale.
Feel the vibration in your chest and throat.
Repeat for 5 minutes.
Originating in Japan as Shinrin-yoku, forest bathing has been shown to significantly lower cortisol levels. Time in nature reduces sympathetic nervous system activity.
Trees release phytoncides – natural compounds that may reduce stress hormones.
To do this and see the resuls, the first thing you’ll have to do is to leave your phone behind.
Walk slowly.
Engage all five senses.
Stay at least 20–30 minutes.
No intense hiking needed. Just presence.
Strategic Carbohydrate Timing
Every doctor can tell you that cortisol levels in your body are linked to your blood sugar levels.
Low blood sugar spikes cortisol. That’s your body’s emergency signal.
If you eat too low-carb – especially at night – cortisol may stay elevated.
For our evening carb strategy, try adding more of the following:
Sweet potatoes
Rice
Oats
Fruit.
Laughter Therapy
Laughter lowers cortisol and increases endorphins. Even forced laughter can trigger positive hormonal shifts.
It sounds silly. But it works.
Watch stand-up comedy
Join laughter yoga sessions
Share funny memories
Five minutes a day makes a difference.
Weighted Blankets and Deep Pressure Stimulation
You’ve probably done this as a child, without even knowing that it works as a nervous system regulation.
Deep pressure mimics a comforting hug. It increases serotonin and decreases cortisol.
Select a blanket that’s about 10% of your body weight and use it not only when sleeping, but everytime you rest.
Controlled Breathing with Longer Exhales
Why Exhale Length Matters?
Longer exhales activate the parasympathetic nervous system. Short, shallow breathing keeps cortisol high.
4-6 Breathing Method:
Inhale for 4 seconds
Exhale for 6 seconds
Repeat for 5 minutes.
Social Touch and Oxytocin Boosting
Hugs increase oxytocin. Oxytocin directly lowers cortisol.
Aim for 20-second hugs when possible.
Alternatives if You Live Alone:
Massage therapy
Petting a dog
Hand massage tools
Human connection matters.
Decluttering and Environmental Reset
So far, many people have realized that visual stress exuals brain load.
Clutter increases cognitive load. Your brain reads chaos as stress.
If you aren’t into decluttering already, this is how you can start:
Clear one small area
Remove visual distractions on a daily basis.
Let me know if these tricks worked for you!
