May 6, 2025
Stress is not just a feeling—it’s a physical process that directly affects the body. At the center of this process lies cortisol, the body’s primary stress hormone. Here’s a list of 12 effective daily practices that genuinely help ease stress and support healthy cortisol levels.
canva
Morning sunlight helps set the body's internal clock (circadian rhythm), which regulates cortisol release. Light exposure in the early hours triggers a healthy spike in cortisol, promoting alertness—while preventing irregular spikes later in the day.
canva
Drinking caffeine too early—especially on an empty stomach—can spike cortisol unnecessarily. Pairing a pinch of unrefined salt with water before caffeine can stabilize adrenal response and reduce the jitters many feel post-coffee.
canva
While exercise helps, somatic shaking—a natural body tremor response seen in animals after stress—is a powerful tool to release tension. Gentle shaking resets the nervous system and lowers cortisol.
canva
Certain smells directly influence the limbic system, the brain’s emotional center. Inhaling the scent of orange or lavender has been clinically shown to lower cortisol and reduce anxiety. Just 5 minutes of exposure had significant calming effects.
canva
While walking in general is great, backwards walking activates different brain regions, improves balance, and disrupts anxious thought patterns. It’s often used in neurotherapy and has been shown to lower stress perception.
canva
Holding something warm can trigger oxytocin release, a hormone that lowers cortisol and builds feelings of safety. Physical warmth can mimic emotional warmth in the brain.
canva
How food is eaten is as important as what is eaten. Chewing slowly signals the parasympathetic nervous system to activate the “rest and digest” mode. This helps reduce cortisol and improves digestion.
canva
Splashing cold water on the face activates the diving reflex, which lowers heart rate and helps calm the nervous system. Studies show this can reduce cortisol levels and panic in high-stress moments.
canva
Drawing repetitive patterns—especially spirals and circles—calms the mind by engaging the brain’s default mode network. A study in The Arts in Psychotherapy shows this lowers cortisol and improves emotional regulation.
canva
Only specific rhythms influence cortisol positively. Music around 60-80 BPM (beats per minute), like classical or ambient sounds, aligns with the body’s resting heart rate. Pick songs that feel like a heartbeat at rest—that’s the key.
canva
While gratitude helps, writing it down by hand, especially before sleep, enhances its impact on cortisol regulation. Handwriting slows down mental processing and strengthens emotional memory.
canva
Humming stimulates the vagus nerve, which plays a key role in switching off the stress response. It can be as simple as humming softly while doing chores—a habit that tunes both body and brain.
canva
Thanks For Reading!
Read Next