Cortisol Be Gone

Here are 6 evidence-based ways to help lower cortisol naturally without supplements or medications, along with benefits of each. These strategies are simple, cost nothing, and are most effective when practiced consistently.

1. Get Morning Sunlight (5–15 Minutes)

Why it works: Morning light helps regulate your circadian rhythm, which supports a healthier cortisol pattern—higher in the morning and lower at night.

Benefits

• Improves sleep quality at night
• Reduces stress and anxiety over time
• Increases daytime alertness and energy
• Supports a healthier daily cortisol rhythm

2. Reduce Bright Light at Night

Why it works: Bright lights, especially blue light, can suppress melatonin and keep cortisol elevated later into the evening.

Benefits

• Helps you fall asleep faster
• Promotes deeper, more restorative sleep
• Encourages nighttime cortisol to decrease
• May improve recovery and mood

3. Slow Nasal Breathing (5–10 Minutes)

For example, inhale for 4–5 seconds and exhale for 6–8 seconds through your nose.

Benefits

• Activates the parasympathetic (“rest and digest”) nervous system
• Lowers heart rate and blood pressure
• Reduces feelings of stress
• Can decrease cortisol during and after stressful situations

4. Hum or Chant “OM” (5 Minutes)

The vibration from humming stimulates the vagus nerve and promotes relaxation.

Benefits

• Increases vagal tone
• Helps shift the body out of “fight-or-flight”
• Creates a sense of calm and mental clarity
• May reduce stress hormone activity

5. Spend Time in Nature (10–30 Minutes)

A park, beach, forest, or even a quiet garden can help reduce stress.

Benefits

• Lowers perceived stress
• Improves mood and emotional well-being
• Supports lower cortisol levels after exposure
• Enhances focus and mental recovery

6. Laugh and Enjoy Positive Social Connection

Watching something funny or spending time with people you enjoy can have measurable stress-reducing effects.

Benefits

• Reduces stress and tension
• Boosts endorphins (“feel-good” chemicals)
• Strengthens emotional resilience
• Helps lower cortisol while improving overall mood

***Disclaimer*** Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition.