There’s a certain pressure we feel in our day-to-day lives—an urgency to keep moving, to stay productive, and to handle everything life throws our way. I’ve experienced it myself—the constant hustle, the mental juggling, the feeling that there’s never enough time. What I didn’t realize for the longest time was that this state of constant busyness wasn’t just draining my energy—it was raising my cortisol levels, keeping me in a state of stress without even realizing it.
I advocate for a mindful approach to wellness, one that encourages us to nurture our bodies and minds rather than pushing them to the limit. Cortisol, the stress hormone, plays a critical role in our ability to handle challenges, but when levels remain elevated, it can take a toll on our well-being. Today, I want to explore how we can lower cortisol levels throughout the workday, allowing us to cultivate balance, reduce stress, and restore a sense of calm.
Understanding Cortisol: The Body’s Stress Response
Cortisol is often called the “stress hormone” because it’s released when our bodies perceive a threat or challenge. It’s part of our natural fight-or-flight response, helping us respond quickly to stressful situations. In short bursts, cortisol is essential for survival. However, when stress becomes chronic, cortisol levels remain elevated, leading to a host of issues—fatigue, anxiety, trouble focusing, and even physical health concerns like high blood pressure.
For me, the realization that I was often operating in a state of high cortisol levels was eye-opening. I wasn’t just feeling tired—I was feeling depleted. I wasn’t just stressed—I was experiencing a constant low-level anxiety that was impacting my health and well-being. This is when I began to explore ways to mindfully lower my cortisol levels and create more balance in my life.
Luxurious, Mindful Practices to Lower Cortisol
Lowering cortisol doesn’t require a complete overhaul of your day. Instead, it’s about integrating small, mindful practices that help your body shift out of a state of stress and into a state of calm. These practices can be simple, elegant, and nurturing—exactly what we strive for at Artezen.
Incorporate Deep Breathing Exercises
One of the most effective ways to lower cortisol levels is through deep, mindful breathing. When we take slow, deep breaths, we signal to our bodies that we’re safe, helping to reduce the stress response. I often start my day with a simple breathing exercise—inhale deeply for four counts, hold for four, exhale for four, and repeat. This practice not only lowers cortisol but also brings a sense of clarity and calm.
Take a Mindful Movement Break
Gentle movement, like a few minutes of stretching or a short walk, can help reduce cortisol levels and release built-up tension. I love incorporating mindful movement into my day, whether it’s a few elegant stretches at my desk or a calming walk outdoors. Movement brings you back into your body, helping you shift away from the mental chatter and into a state of relaxation.
Practice Gratitude to Shift Your Mindset
Cortisol is often elevated when we feel overwhelmed or trapped in negative thinking. Practicing gratitude is a powerful way to shift your mindset, allowing you to focus on what is going well. I often pause during the day to reflect on a few things I’m grateful for—whether it’s the beauty of the sunlight streaming through my window or the sense of accomplishment from completing a task. This small practice helps me break free from stress and lower cortisol levels.
Create a Calm Space with Aromatherapy
Certain scents, like lavender, sandalwood, and bergamot, have been shown to reduce cortisol levels. Incorporating aromatherapy into your workday is a beautiful way to bring calm into your environment. Whether it’s a few drops of essential oil in a diffuser or a calming scented candle, these simple additions can help create a tranquil space that naturally lowers stress.
Incorporate Adaptogens into Your Diet
Adaptogens are natural substances, often found in plants, that help the body adapt to stress and regulate cortisol levels. These powerful botanicals have been used for centuries in traditional medicine to promote balance and reduce fatigue. Consider adding these adaptogens into your diet for sustained cortisol balance:
- Ashwagandha: Known for its ability to reduce stress and lower cortisol, ashwagandha can be taken in capsule form, or enjoyed in a tea or latte with almond milk for a calming, luxurious experience.
- Holy Basil (Tulsi): A revered adaptogen in Ayurveda, holy basil is known to reduce anxiety and cortisol. Sip it in tea form to experience its soothing effects throughout the day.
- Rhodiola: This adaptogen is excellent for improving energy and reducing fatigue, particularly when stress is high. Add rhodiola powder to smoothies or take it in capsule form to naturally support your adrenal glands.
Hydration for Balance: Keeping Cortisol in Check
Hydration plays a surprisingly important role in maintaining healthy cortisol levels. When we’re dehydrated, our bodies perceive it as a form of stress, which can cause cortisol to spike. I’ve found that staying hydrated throughout the day helps keep both my energy and my stress levels in balance.
Infuse Your Water with Soothing Ingredients
To make hydration feel unique, I often infuse my water with calming ingredients like cucumber slices, mint, or a splash of rose water. This simple practice turns hydration into a mindful ritual, reminding me to care for myself in a way that feels elegant and nurturing.
Incorporate Cortisol-Lowering Herbal Teas
In addition to water, herbal teas with natural adaptogens, like ashwagandha or holy basil, can help lower cortisol. These teas provide a gentle way to bring balance to the body and are a perfect midday reset for calming both body and mind.
Prioritize Quality Sleep
Sleep is essential for cortisol regulation. When we’re sleep-deprived, cortisol levels tend to spike, leaving us feeling stressed and exhausted. Here are ways to optimize your sleep routine and ensure your cortisol levels are well-regulated:
- Create a Calming Nighttime Ritual: Set aside at least 30 minutes before bed to unwind. Dim the lights, play soft music, or light a lavender-scented candle. Avoid screens, as blue light can interfere with melatonin production and increase cortisol.
- Optimize Your Sleep Environment: Ensure your bedroom is a sanctuary of calm. Use blackout curtains to eliminate light, invest in luxurious, breathable linens, and keep the room cool and quiet to promote deep, restorative sleep.
- Magnesium Supplementation: Magnesium has been shown to relax muscles and reduce cortisol, making it an excellent addition to your bedtime routine. Consider a magnesium-rich bath with Epsom salts, Dead Sea Minerals salt or a magnesium supplement before sleep.
Nourish Your Body with Cortisol-Balancing Foods
Food plays a critical role in regulating cortisol levels. By choosing nutrient-rich, cortisol-balancing foods, you can keep stress levels in check throughout the day. Here are a few to consider:
- Dark Chocolate: Studies show that dark chocolate can reduce cortisol levels due to its antioxidant properties. A small piece of high-quality dark chocolate can be an indulgent and stress-relieving treat.
- Fatty Fish: Rich in omega-3 fatty acids, fish like salmon and mackerel can help reduce inflammation and lower cortisol. Incorporating these into your meals provides not only nourishment but also balance for your body’s stress levels.
- Fermented Foods: Foods like yogurt, kimchi, and sauerkraut support gut health, which is directly linked to cortisol production. A healthy gut helps regulate the stress response and keeps cortisol in balance.
Laughter as a Natural Cortisol-Lowering Tool
Laughter is a natural way to reduce cortisol and enhance your mood. It promotes the release of endorphins, your body’s “feel-good” hormones, which counteract the effects of cortisol. Here’s how to bring more laughter into your day:
- Watch or Listen to Something Lighthearted: Whether it’s a comedy special, a funny podcast, or lighthearted conversations with friends, finding time to laugh throughout the day is a powerful way to lower cortisol.
- Share Moments of Joy: Make time to connect with loved ones or colleagues in a light, fun way. A simple laugh shared over a cup of coffee can significantly improve your mood and reduce stress.
Bringing It All Together
The key to managing cortisol levels lies in creating small, intentional rituals throughout your day. Whether it’s through mindful breathing, sipping a calming tea, incorporating superfoods into your meals, or simply taking a few minutes to stretch, each practice contributes to lowering cortisol and restoring balance.
I invite you to explore these practices as part of a broader journey toward wellness. Each choice, no matter how small, can have a profound impact on your ability to maintain calm, focus, and clarity—even in the busiest of times.
Stay balanced. Stay calm. Stay Artezen.
With peace and wellness,
Aleksandra