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11 Natural Ways to Lower Your Cortisol Levels
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Learn 11 diet and lifestyle tips to help lower your cortisol levels naturally."/><meta name="k1" content="stress"/><meta name="k2" content="mentalhealth"/><meta name="ROBOTS" content="NOODP"/><meta name="sailthru.image.thumb" content="https://media.post.rvohealth.io/wp-content/uploads/2021/04/African-woman-listening-to-music-with-earphones-1296x728-header-732x549.jpg"/><meta name="sailthru.tags" content="stress,mentalhealth"/><meta name="article:published_time" content="2017-04-17T07:00:00.000Z"/><meta name="article:author" content="Katey Davidson, MScFN, RD, CPT, Heather Hobbs"/><meta property="og:title" content="11 Natural Ways to Lower Your Cortisol Levels"/><meta property="og:description" content="High levels of the stress hormone cortisol can cause various problems. 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They are a faculty member at the University of Iowa College of Nursing and teach mental health nursing to undergraduate pre-licensure students.</span></p>\n<p><strong>Education</strong></p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mount Mercy University, MSN</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">University of Iowa College of Nursing, BSN</span></li>\n</ul>\n<p><strong>Certifications</strong></p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Registered Nurse</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Cardiopulmonary Resuscitation (CPR) Certification</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Psychiatric-Mental Health Nursing Certificate</span></li>\n</ul>\n<p><strong>Professional Accomplishments</strong></p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Received the 2019 Teaching Excellence Award from the University of Iowa College of Nursing</span></li>\n</ul>\n<p><strong>Affiliations</strong></p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"https://www.apna.org/\"><span style=\"font-weight: 400;\">American Psychiatric Nursing Association (APNA)</span></a></li>\n<li style=\"font-weight: 400;\"><a href=\"https://thecircle.sigmanursing.org/gammagammachapter/home\"><span style=\"font-weight: 400;\">Sigma Theta Tau International Honor Society of Nursing – Gamma Chapter</span></a></li>\n</ul>\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.healthline.com/wp-content/uploads/2022/01/Francis-Kuehnle-500x500-Bio.png"}}],"id":"wp-3320604","updateReason":["The article was updated with additional information to ensure it provides our readers with a comprehensive overview of the topic."],"editor":"Heather Hobbs","factCheckedBy":"","factCheckers":[],"articleHistory":{"2017-04-17":{"updateReason":[],"authors":"Matthew Thorpe"},"2021-06-11":{"updateReason":["The article was updated with additional information to ensure it provides our readers with a comprehensive overview of the topic.","The article was updated with current verified sources and links to relevant information."],"authors":"Katey Davidson, MScFN, RD, CPT","editor":"Cheryl S. 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href="https://www.healthline.com/nutrition"><h4 class="css-17h1tb8">Nutrition</h4></a><button class="css-1bwyok2" data-testid="button"><span class="css-14ktbsh"><span class="css-tfky81 icon-hl-check"></span><span class="css-1huyk6v">Evidence Based</span></span></button><h1 class="css-1q7njkh">11 Natural Ways to Lower Your Cortisol Levels</h1><div data-preamp="social-proof-lessons" class="css-15poin4"></div><div data-testid="byline"><section data-testid="byline" class="css-4baf7j"><div class="css-1q67gt9"><div class="css-quwpxp"><img src="//i0.wp.com/post.healthline.com/wp-content/uploads/2022/01/Francis-Kuehnle-500x500-Bio.png?w=105&h=105" alt=""/></div></div><div><span><span><a class="css-1c2ok3c css-ro87dg" target="_blank" rel="noopener noreferrer">Medically reviewed</a> by <a class="css-1c2ok3c css-ro87dg" target="_blank" rel="noopener noreferrer">Francis Kuehnle, MSN, RN-BC</a></span></span> — <span><span><span><span>Written by <a class="css-1c2ok3c css-ro87dg" target="_blank" rel="noopener noreferrer">Katey Davidson, MScFN, RD, CPT</a></span></span></span><span><span><span> and <a class="css-1c2ok3c css-ro87dg" target="_blank" rel="noopener noreferrer">Heather Hobbs</a></span></span></span></span> — <a class="css-1c2ok3c css-ro87dg" target="_blank" rel="noopener noreferrer"><span> Updated on January 29, 2024</span></a></div></section></div><div><nav class="css-wp9hsz fontWeight" id="tab-bar-0" data-testid="tab-bar"><ul class="css-wy0i0w"><li class="css-a8aps"><a href="#high-cortisol" class="css-41f9ss">High cortisol</a></li><li class="css-a8aps"><a href="#sleep" class="css-41f9ss">Sleep</a></li><li class="css-a8aps"><a href="#exercise" class="css-41f9ss">Exercise</a></li><li class="css-a8aps"><a href="#mindfulness" class="css-41f9ss">Mindfulness</a></li><li class="css-a8aps"><a href="#breathing-exercises" class="css-41f9ss">Breathing exercises</a></li><li class="css-a8aps"><a href="#fun-and-laughter" class="css-41f9ss">Fun and laughter</a></li><li class="css-a8aps"><a href="#healthy-relationships" class="css-41f9ss">Healthy relationships</a></li><li class="css-a8aps"><a href="#pets" class="css-41f9ss">Pets</a></li><li class="css-a8aps"><a href="#forgiveness" class="css-41f9ss">Forgiveness</a></li><li class="css-a8aps"><a href="#spirituality" class="css-41f9ss">Spirituality</a></li><li class="css-a8aps"><a href="#diet" class="css-41f9ss">Diet</a></li><li class="css-a8aps"><a href="#supplements" class="css-41f9ss">Supplements</a></li><li class="css-a8aps"><a href="#resources" class="css-41f9ss">Resources</a></li><li class="css-a8aps"><a href="#faq" class="css-41f9ss">FAQ</a></li><li class="css-a8aps"><a href="#takeaway" class="css-41f9ss">Takeaway</a></li></ul></nav><article class="article-body css-d2znx6 undefined"><div class="css-12va8w7"><span style="font-size:0;line-height:0"></span><span style="font-size:0;line-height:0"></span><div><div><p class="css-w2pt6r">You may be able to lower your cortisol levels with regular exercise, adequate sleep, a nutrient-dense diet, and some supplements, like fish oil.</p></div></div><div><figure class="css-oei5ji"></figure></div><div><p>Cortisol is a stress hormone released by the adrenal glands. It helps your body deal with stressful situations, as your brain triggers its release through the sympathetic nervous system — the “fight or flight” system — in response to many different kinds of stress.</p></div><div><div data-preamp="serena-chatbot"></div></div><div><p>While the short-term release of cortisol can help you run quickly from danger, when cortisol levels are <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/books/NBK538239/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">too high</a></hl-trusted-source> for too long, this can lead to health issues like weight gain and some chronic diseases.</p></div><div><p>These 11 ways may help naturally lower your cortisol levels.</p></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline2__slot" data-adbridg-ad-class="inline2__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="high-cortisol"><a class="css-1c2ok3c" target="_blank" rel="noopener noreferrer" name="2"></a>What happens when cortisol is high?</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Moderate to high cortisol levels <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/books/NBK538239/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">may lead to</a></hl-trusted-source> health issues, such as:</p></div><div><ul><li><strong>Chronic disease: </strong>Long-term increased cortisol may increase your risk of high blood pressure, <a href="https://www.healthline.com/health/heart-disease/stress-is-a-factor-that-contributes-to-heart-disease-risk" class="content-link css-1c2ok3c">heart disease</a>, type 2 diabetes, osteoporosis, and other chronic diseases.</li><li><strong>Weight gain: </strong>Cortisol <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5958156/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">may increase</a></hl-trusted-source> appetite and signal the body to shift metabolism to store fat.</li><li><strong>Lack of energy/difficulty sleeping:</strong> It <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7068538/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">can interfere</a></hl-trusted-source> with sleep hormones, impacting sleep quality and length.</li><li><strong>Difficulty concentrating: </strong>High levels may cause “brain fog,” or trouble focusing and lack of mental clarity.</li><li><strong>Impaired immune system:</strong> Increased cortisol can make it more difficult for the immune system to fight infections.</li><li><strong>Cushing syndrome:</strong> In rare cases, very high cortisol levels can lead to <a href="https://www.healthline.com/health/cushings-syndrome" class="content-link css-1c2ok3c">Cushing syndrome</a>, a rare but serious disease.</li><li><strong>Lack of energy:</strong> High cortisol levels can increase feelings of fatigue.</li></ul></div><div><p>Elevated cortisol levels can also result from underlying issues such as:</p></div><div><ul><li><a href="https://www.healthline.com/nutrition/stress-symptoms" class="content-link css-1c2ok3c">chronic stress</a></li><li>medication side effects, including from <a href="https://www.healthline.com/health/drugs/prednisone-tablet" class="content-link css-1c2ok3c">prednisone</a> or hormonal therapy</li><li>overactivity or cancer of the pituitary or adrenal glands</li><li><a href="https://www.healthline.com/health/addisons-disease" class="content-link css-1c2ok3c">Addison disease</a></li><li>Cushing syndrome</li><li><a href="https://www.healthline.com/health/obesity" class="content-link css-1c2ok3c">obesity</a></li></ul></div><div><p>Health professionals can help determine the cause of high cortisol levels and recommend treatment. You can also try some lifestyle habits to help manage cortisol levels. </p></div><div><p>Here are some recommendations:</p></div><span class="css-zya54r"></span></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="sleep"><a class="css-1c2ok3c" target="_blank" rel="noopener noreferrer" name="3"></a>1. Get the right amount of sleep</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Prioritizing sleep may help reduce cortisol levels. Chronic sleep issues such as obstructive sleep apnea, insomnia, or shift work are associated with higher cortisol.</p></div><div><p>Insomnia refers to difficulty sleeping. It can result from many things, including stress and obstructive <a rel="noreferrer noopener" href="https://www.healthline.com/health/sleep-apnea/effects-on-body" target="_blank" class="content-link css-1c2ok3c">sleep apnea</a>. This can <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7202382/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">increase</a></hl-trusted-source> circulating cortisol, which affects your daily hormone patterns, energy levels, and other facets of your health.</p></div><div><p>Those on rotating shifts <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/books/NBK589670/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">may have</a></hl-trusted-source> poorer health outcomes, such as:</p></div><div><ul><li>obesity</li><li>heart disease</li><li>type 2 diabetes</li><li>worsened mental health</li></ul></div><div><p>If you are a night shift or rotating shift worker, you do not have complete control over your sleep schedule, but there are some things you can do to <a href="https://www.healthline.com/nutrition/17-tips-to-sleep-better" class="content-link css-1c2ok3c">optimize sleep</a>:</p></div><div><ul><li><strong>Have a bedtime routine: </strong>Establishing a consistent bedtime routine (e.g., shower, read a book, etc.) can help your brain and body start winding down.</li><li><strong>Go to bed and wake up at the same time each day: </strong>A regular sleep schedule is one of the most effective ways to improve sleep.</li><li><strong>Exercise</strong> <strong>earlier in the day: </strong>Exercising regularly can improve sleep quality but should be done at least 2–3 hours before bedtime.</li><li><strong>Limit caffeine intake:</strong> Avoid consuming caffeine-containing food and drinks around 6 hours before bed.</li><li><strong>Avoid nicotine and alcohol: </strong>Both substances can affect sleep quality and duration.</li><li><strong>Limit exposure to bright light at night:</strong> Around 45–60 minutes before sleep, reduce your exposure to bright and blue light. Instead of reaching for your phone in bed, try reading a book or listening to a podcast.</li><li><strong>Go to bed in a quiet room:</strong> Limit interruptions using white noise, ear plugs, and silencing your phone.</li><li><strong>Take naps:</strong> If shift work shortens your sleep, napping can reduce sleepiness and prevent a sleep deficit. Napping may worsen sleep quality in non-shift workers, especially if you take naps within <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://pubmed.ncbi.nlm.nih.gov/35253300/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">7 hours</a></hl-trusted-source> of bedtime.</li></ul></div><div><blockquote class="is-layout-flow wp-block-quote-is-layout-flow css-pc7ote"><strong>Summary</strong><p>Practicing good sleep hygiene can help to keep cortisol in a normal rhythm. Keeping a consistent sleep schedule, avoiding caffeine 6 hours before bed, and staying off your cell phone right before bed are effective strategies.</p></blockquote></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline7__slot" data-adbridg-ad-class="inline7__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="exercise"><a class="css-1c2ok3c" target="_blank" rel="noopener noreferrer" name="4"></a>2. Get regular exercise</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p><a href="https://www.healthline.com/nutrition/10-benefits-of-exercise" class="content-link css-1c2ok3c">Exercise</a> can increase or decrease cortisol depending on the intensity.</p></div><div><p>Intense exercise <a href="https://www.sciencedirect.com/science/article/pii/S0306453021002109" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">increases</a> cortisol shortly afterward but decreases it a few hours later. This short-term increase helps coordinate the growth of the body to meet the challenge. Additionally, the size of the cortisol response lessens with routine training.</p></div><div><p>Regular exercise can help reduce your risk of chronic disease, reduce stress, and improve overall health, according to the <hl-trusted-source source="National Institute of Diabetes and Digestive and Kidney Diseases" rationale="Governmental authority"><a href="https://www.niddk.nih.gov/health-information/weight-management/tips-get-active/benefits-physical-activity" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">National Institute of Diabetes and Digestive and Kidney Disease (NIDDK)</a></hl-trusted-source>. This can help lower cortisol over time.</p></div><div><p>Regular exercise <a href="https://www.sciencedirect.com/science/article/pii/S0306453021002109" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">may lead to</a> greater resilience to acute stress and may lower adverse health effects associated with stress, such as high cortisol.</p></div><div><p>That said, overdoing it can have the opposite effect. Aim for around 150–200 minutes of mostly low- to moderate-intensity exercise each week, and allow yourself time to rest between workouts.</p></div><div><blockquote class="is-layout-flow wp-block-quote-is-layout-flow css-pc7ote"><strong>Summary</strong><p>Exercising regularly can help you better manage stress and promote good health, which may help lower cortisol levels. Aim for around 150–200 minutes of low- to moderate-intensity exercise each week.</p></blockquote></div><span class="css-zya54r"></span></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="mindfulness"><a class="css-1c2ok3c" target="_blank" rel="noopener noreferrer" name="5"></a>3. Learn to recognize stressful thinking</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Adding a <a rel="noreferrer noopener" href="https://www.healthline.com/health/mind-body/mindfulness-activities" target="_blank" class="content-link css-1c2ok3c">mindfulness-based practice</a> to your daily routine may help you manage stress and reduce cortisol levels.</p></div><div><p>Mindfulness-based stress reduction is a strategy that involves becoming more self-aware of stress-provoking thoughts, accepting them without judgment or resistance, and allowing yourself to process them.</p></div><div><p>Training yourself to be aware of your thoughts, breathing, heart rate, and other signs of tension helps you recognize <a href="https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety" class="content-link css-1c2ok3c">stress</a> when it begins.</p></div><div><p>By focusing on awareness of your mental and physical state, you can become an objective observer of your stressful thoughts without judging.</p></div><div><p>Recognizing stressful thoughts allows you to formulate a conscious and deliberate reaction to them. For example, a <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9884344/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">study</a></hl-trusted-source> involving 52 older adults with type 2 diabetes in a mindfulness-based program showed that mindfulness training improved anxiety, stress, depression, and cortisol levels after the intervention.</p></div><div><p><hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5526744/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">Another study</a></hl-trusted-source> suggests that regularly practicing mindfulness may lower cortisol levels in people with generalized anxiety disorder.</p></div><div><blockquote class="is-layout-flow wp-block-quote-is-layout-flow css-pc7ote"><strong>Summary</strong><p>Practicing mindfulness can help you identify stressful thoughts and better manage them. Mindfulness-based practices such as meditation may help you reduce stress and lead to lower cortisol levels.</p></blockquote></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline12__slot" data-adbridg-ad-class="inline12__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="breathing-exercises"><a class="css-1c2ok3c" target="_blank" rel="noopener noreferrer" name="6"></a>4. Breathe</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Deep breathing is a technique for stress reduction that can be used anywhere. Like mindfulness-based practice, controlled breathing <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137615/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">helps stimulate</a></hl-trusted-source> the parasympathetic nervous system, known as the “rest and digest” system, which helps lower <a rel="noreferrer noopener" href="https://www.healthline.com/health/cortisol-urine" target="_blank" class="content-link css-1c2ok3c">cortisol levels</a>.</p></div><div><p>Incorporating belly or <a href="https://www.healthline.com/health/diaphragmatic-breathing" class="content-link css-1c2ok3c">diaphragmatic breathing</a> can help decrease stress and cortisol levels, according to a <a href="https://journals.lww.com/jbisrir/fulltext/2019/09000/effectiveness_of_diaphragmatic_breathing_for.6.aspx" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">2019 review of research</a>.</p></div><div><p>This practice is popular in mindfulness-based practices such as meditation, <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7503485/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">yoga</a></hl-trusted-source>, <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6519567/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">tai chi, and qi gong</a></hl-trusted-source>, which place a strong emphasis on breathing and mind-body connection.</p></div><div><p>These practices can help to lower cortisol and stress.</p></div><div><blockquote class="is-layout-flow wp-block-quote-is-layout-flow css-pc7ote"><strong>Summary</strong><p>Deep breathing stimulates the parasympathetic nervous system, which is responsible for relaxation and lower cortisol levels. Meditation, yoga, tai chi, and qi gong can help.</p></blockquote></div><span class="css-zya54r"></span></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="fun-and-laughter"><a class="css-1c2ok3c" target="_blank" rel="noopener noreferrer" name="7"></a>5. Have fun and laugh</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Laughing promotes the release of endorphins and <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10204943/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">suppresses</a></hl-trusted-source> stress hormones such as cortisol. It’s also <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6279721/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">linked with</a></hl-trusted-source> better mood, reduced stress and perceived pain, lower blood pressure, and a stronger immune system.</p></div><div><p>Both authentic and forced laughter <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6125057/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">can lead to</a></hl-trusted-source> lower levels of stress.</p></div><div><p>For example, <a href="https://www.healthline.com/nutrition/laughing-yoga" class="content-link css-1c2ok3c">laughing yoga</a> — a form of yoga that promotes deliberate bouts of laughter — <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://pubmed.ncbi.nlm.nih.gov/30156373/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">may help</a></hl-trusted-source>:</p></div><div><ul><li>lower cortisol levels</li><li>reduce stress</li><li>improve mood</li><li>increase perceived energy levels</li></ul></div><div><p>Developing hobbies can also promote feelings of well-being, which may translate to lower cortisol. This can include:</p></div><div><ul><li><hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9100102/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">gardening</a></hl-trusted-source></li><li><hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9480195/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">listening to music</a></hl-trusted-source></li><li><hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6243712/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">dancing</a></hl-trusted-source></li></ul></div><div><blockquote class="is-layout-flow wp-block-quote-is-layout-flow css-pc7ote"><strong>Summary</strong><p>Tending to your own happiness can help keep cortisol down. If you’re feeling stressed, try listening to music or making yourself laugh.</p></blockquote></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="healthy-relationships"><a class="css-1c2ok3c" target="_blank" rel="noopener noreferrer" name="8"></a>6. Maintain healthy relationships</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p> Supportive relationships can translate to lower cortisol levels, according to a 2017 <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5445937/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">review of research</a></hl-trusted-source>.</p></div><div><p>Within couples, conflict <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://pubmed.ncbi.nlm.nih.gov/26795454/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">results</a></hl-trusted-source> in a short-term elevation in cortisol, followed by a return to normal levels.</p></div><div><p>A <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://pubmed.ncbi.nlm.nih.gov/26795454/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">2016 study</a></hl-trusted-source> of conflict styles in 88 couples found nonjudgmental mindfulness led to a more rapid return of cortisol to normal levels following an argument. Therefore, practicing compassion and empathy toward your partner — and receiving it back — may better manage your cortisol levels.</p></div><div><p>Support from loved ones can also help reduce cortisol in the face of stress.</p></div><div><p>For example, <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pubmed/25090099" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">one older study</a></hl-trusted-source> showed that having an affectionate interaction (verbally or physically) with a romantic partner or platonic friend before a stressful activity resulted in lower stress-induced markers such as heart rate and blood pressure.</p></div><div><blockquote class="is-layout-flow wp-block-quote-is-layout-flow css-pc7ote"><strong>Summary</strong><p>Relationships with friends and family can lead to happiness and to stress. Spend time with those you love and learn to forgive and manage conflict for better emotional and physical health.</p></blockquote></div><div id="hl-incontent-video-ad" data-adbridg-ad-class="hl-incontent" class="css-pp6cpn"></div><div id="div-gpt-ad-out-of-page"></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="pets"><a class="css-1c2ok3c" target="_blank" rel="noopener noreferrer" name="9"></a>7. Take care of a pet</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Relationships with animal companions can also reduce cortisol. </p></div><div><p>In one <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pubmed/25439114" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">older study</a></hl-trusted-source>, interaction with a therapy dog reduced distress and cortisol during a minor medical procedure in children. <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8934415/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">A review of research</a></hl-trusted-source> that looked at more recent studies did not find noticeable differences in cortisol levels in participants’ saliva but noted other evidence of reduced stress and anxiety.</p></div><div><p>Due to the well-known stress-reducing benefits of pets, many long-term care homes and university/college campuses have introduced pet therapy as a natural cortisol- and stress-reducing activity.</p></div><div><blockquote class="is-layout-flow wp-block-quote-is-layout-flow css-pc7ote"><strong>Summary</strong><p>Several studies show that interacting with an animal companion reduces stress and lowers cortisol levels. Even if you do not own a pet, interacting with another person’s pet can reap similar benefits.</p></blockquote></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="forgiveness"><a class="css-1c2ok3c" target="_blank" rel="noopener noreferrer" name="10"></a>8. Be your best self</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Feelings of shame, guilt, or inadequacy can lead to negative thinking and dysregulated cortisol levels.</p></div><div><p>This <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6426042/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">can include</a></hl-trusted-source> feeling stigmatized based on personal factors, such as weight, sexual orientation, and race, among others. While you cannot directly control the <a href="https://www.healthline.com/health/what-is-stigma" class="content-link css-1c2ok3c">stigma</a> surrounding these individual factors, you may be able to take steps to help <a href="https://www.healthline.com/health/mental-health/shame-spiral-self-compassion" class="content-link css-1c2ok3c">manage your feelings</a> in response to stigma.</p></div><div><p>For some causes of guilt, fixing the source will mean making a change in your life. For other causes, learning to <a href="https://www.healthline.com/health/how-to-forgive-yourself" class="content-link css-1c2ok3c">forgive and accept yourself</a> and others can help you move on and improve your sense of well-being.</p></div><div><p>Developing a habit of forgiving others is also critical in relationships. It <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://pubmed.ncbi.nlm.nih.gov/30632797/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">can have</a></hl-trusted-source> numerous health benefits for both your physical and psychological health.</p></div><div><blockquote class="is-layout-flow wp-block-quote-is-layout-flow css-pc7ote"><strong>Summary</strong><p>Resolving guilt improves life satisfaction and cortisol levels. This may involve changing habits, forgiving others, or learning to forgive yourself.</p></blockquote></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline23__slot" data-adbridg-ad-class="inline23__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="spirituality"><a class="css-1c2ok3c" target="_blank" rel="noopener noreferrer" name="11"></a>9. Tend to your spirituality</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Developing your faith can also help improve cortisol levels if you consider yourself spiritual. </p></div><div><p><hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3957224/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">Older research</a></hl-trusted-source> suggests that adults who expressed spiritual faith experienced lower cortisol levels in the face of life stressors such as illness.</p></div><div><p>Prayer may <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6985459/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">also help</a></hl-trusted-source> reduce stress, anxiety, and depression.</p></div><div><p>If you do not consider yourself spiritual, these benefits <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4475556/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">may also</a></hl-trusted-source> be available through <a href="https://www.healthline.com/health/anxiety/meditation-for-anxiety" class="content-link css-1c2ok3c">meditation</a>, developing a social support group, and performing acts of kindness.</p></div><div><blockquote class="is-layout-flow wp-block-quote-is-layout-flow css-pc7ote"><strong>Summary</strong><p>For those with spiritual inclinations, developing faith and participating in prayer can help manage cortisol. Whether you’re spiritual or not, performing acts of kindness can also improve your cortisol levels.</p></blockquote></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="diet"><a class="css-1c2ok3c" target="_blank" rel="noopener noreferrer" name="12"></a>10. Eat a nutritious diet</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>While all foods can be enjoyed in moderation, being mindful of the foods you eat may relieve symptoms of stress and help you better manage your cortisol levels.</p></div><div><p>Regular <a href="https://www.healthline.com/nutrition/how-much-sugar-per-day" class="content-link css-1c2ok3c">high added sugar intake</a> may result in elevated cortisol levels. Interestingly, a diet high in sugar may also suppress cortisol release during stressful events, making it more difficult for your body to handle stressful situations.</p></div><div><p><hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893582/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">One study</a></hl-trusted-source> found that a diet high in added sugar, refined grains, and saturated fat led to significantly higher cortisol levels than a diet high in whole grains, fruits, vegetables, and polyunsaturated fats.</p></div><div><p><a href="https://www.sciencedirect.com/science/article/pii/S0924977X19317237" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">Research</a> has shown a strong relationship between a healthy gut microbiome — all the microbes living in your gut — and improved mental health. Therefore, consuming foods to support a healthy gut may help reduce stress and anxiety and improve overall health.</p></div><div><p>Other foods <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7322666/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">that help</a></hl-trusted-source> manage cortisol include:</p></div><div><ul><li><strong>Dark chocolate:</strong> Dark chocolate contains many flavonoids, which <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6616509/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">may buffer</a></hl-trusted-source> stress reactivity in the adrenal glands, resulting in lower cortisol release.</li><li><strong>Whole grains:</strong> Unlike refined grains, whole grains are rich in plant-based polyphenols and fiber, which <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893582/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">may support</a></hl-trusted-source> stress levels and gut health. </li><li><strong>Whole fruits and vegetables:</strong> Whole fruits and vegetables contain many antioxidants and polyphenolic compounds that fight cell-damaging free radicals and <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9363314/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">may help</a></hl-trusted-source> reduce cortisol levels.</li><li><strong>Legumes and lentils:</strong> High in fiber, they support a healthy gut while managing blood sugar levels.</li><li><strong>Green tea:</strong> Green tea <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8889529" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">contains</a></hl-trusted-source> catechins, other polyphenols, and a calming compound known as L-theanine, which has been linked to reduced stress and increased mental alertness.</li><li><strong>Probiotics and prebiotics:</strong> <a href="https://www.healthline.com/nutrition/8-health-benefits-of-probiotics" class="content-link css-1c2ok3c">Probiotics</a> are friendly, symbiotic bacteria in foods such as yogurt, sauerkraut, and kimchi. Prebiotics, such as soluble fiber, provide food for these bacteria. Both probiotics and prebiotics are linked to better gut and mental health.</li><li><strong>Healthy fats:</strong> A diet high in unsaturated fat and low in saturated fat is associated with better overall health and mental well-being. In particular, omega-3 fatty acids are best linked with brain health and reduced stress. Good sources include fatty fish, nuts, and seeds.</li><li><strong>Water:</strong> Dehydration <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6168646/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">can temporarily</a></hl-trusted-source> increase cortisol levels, making drinking water throughout the day even more important.</li></ul></div><div><blockquote class="is-layout-flow wp-block-quote-is-layout-flow css-pc7ote"><strong>Summary</strong><p>For better gut and mental health, opt for a nutrient-dense diet full of whole fruits and vegetables, whole grains, healthy fats, and foods high in prebiotics and probiotics.</p></blockquote></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="supplements"><a class="css-1c2ok3c" target="_blank" rel="noopener noreferrer" name="13"></a>11. Take certain supplements</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>In addition to a nutrient-dense diet, certain supplements may also support lower cortisol levels.</p></div><div><h3>Fish oil</h3></div><div><p>Fish oil is one of the best sources of <a href="https://www.healthline.com/nutrition/17-health-benefits-of-omega-3" class="content-link css-1c2ok3c">omega-3 fatty acids</a>, which are thought to reduce cortisol.</p></div><div><p>A longitudinal <a href="https://www.sciencedirect.com/science/article/pii/S0306453018302117" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">cohort study</a> involving 2,724 participants showed that having high omega-3 levels in the blood was associated with lower levels of inflammation and cortisol.</p></div><div><p>Though you can get omega-3s from fish, you can also opt for a <a href="https://www.healthline.com/nutrition/best-fish-oil-supplement" class="content-link css-1c2ok3c">fish oil supplement</a>. You can speak with a healthcare professional first to <a href="https://www.healthline.com/nutrition/best-time-to-take-fish-oil" class="content-link css-1c2ok3c">ensure it’s right for you</a>.</p></div><div><h3>Ashwagandha</h3></div><div><p><a href="https://www.healthline.com/nutrition/12-proven-ashwagandha-benefits" class="content-link css-1c2ok3c">Ashwagandha</a> is an adaptogen herb widely used in traditional medicine to treat anxiety and help people adapt to stress.</p></div><div><p><hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">A randomized controlled trial</a></hl-trusted-source> in 60 adults showed reduced cortisol levels after taking 250 or 600 mg of ashwagandha extract for 8 weeks, while the control group showed no significant changes.</p></div><div><p>Other <hl-trusted-source source="National Institutes of Health Office of Dietary Supplements" rationale="Governmental authority"><a href="https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">research</a></hl-trusted-source> suggests ashwagandha extract may be effective in reducing cortisol levels and reducing symptoms of anxiety. That said, larger studies are still needed.</p></div><div><p>If you want to try ashwagandha, be sure it’s from a company with third-party verification. Speaking with a healthcare professional before taking any new supplements is best.</p></div><div><blockquote class="is-layout-flow wp-block-quote-is-layout-flow css-pc7ote"><strong>Summary</strong><p>Fish oil and ashwagandha extract may help reduce anxiety and cortisol levels in the body, though more research is still needed.</p></blockquote></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="resources">Resources</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>If you have high levels of <a href="https://www.healthline.com/health/stress" class="content-link css-1c2ok3c">stress</a>, it may be a good idea to <a href="https://www.healthline.com/health/therapy-for-stress" class="content-link css-1c2ok3c">talk with a mental health professional</a>, such as an in-person or <a href="https://www.healthline.com/health/our-top-10-online-therapy-picks" class="content-link css-1c2ok3c">online therapist</a>.</p></div><div><p>They may be able to help you better manage your response to the stressors in your life, which can help reduce their impact.</p></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="faq">Frequently asked questions</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><script type="application/ld+json"> { "@context": "https://schema.org", "@type": "FAQPage", "mainEntity": [{ "@type": "Question", "name": "How can I lower my cortisol levels quickly?", "acceptedAnswer": { "@type": "Answer", "text": "You may be able to reduce your cortisol levels quickly by practicing mindfulness, deep breathing, or forced laughter." } },{ "@type": "Question", "name": "What foods reduce cortisol?", "acceptedAnswer": { "@type": "Answer", "text": "A balanced and nutritious diet that includes whole grains, whole fruits and vegetables, legumes, and healthy fats may help reduce cortisol levels." } },{ "@type": "Question", "name": "What is a natural cortisol blocker?", "acceptedAnswer": { "@type": "Answer", "text": "Natural cortisol blockers include fish oil and ashwagandha, which may help reduce cortisol levels." } },{ "@type": "Question", "name": "What supplement reduces cortisol?", "acceptedAnswer": { "@type": "Answer", "text": "Evidence-backed supplements that help reduce cortisol include ashwagandha and fish oil." } }] } </script></div><div><h3>How can I lower my cortisol levels quickly?</h3></div><div><p>You may be able to reduce your cortisol levels quickly by practicing mindfulness, deep breathing, or forced laughter. </p></div><div><h3>What foods reduce cortisol?</h3></div><div><p>A balanced and nutritious diet that includes whole grains, whole fruits and vegetables, legumes, and healthy fats <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7322666/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">may help</a></hl-trusted-source> reduce cortisol levels.</p></div><div><h3>What is a natural cortisol blocker?</h3></div><div><p>Natural cortisol blockers include <a href="https://www.sciencedirect.com/science/article/pii/S0306453018302117" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">fish oil</a> and <hl-trusted-source source="National Institutes of Health Office of Dietary Supplements" rationale="Governmental authority"><a href="https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">ashwagandha</a></hl-trusted-source>, which may help reduce cortisol levels.</p></div><div><h3>What supplement reduces cortisol?</h3></div><div><p>Evidence-backed supplements that help reduce cortisol include <hl-trusted-source source="National Institutes of Health Office of Dietary Supplements" rationale="Governmental authority"><a href="https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">ashwagandha</a></hl-trusted-source> and <a href="https://www.sciencedirect.com/science/article/pii/S0306453018302117" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">fish oil</a>. </p></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="takeaway"><a class="css-1c2ok3c" target="_blank" rel="noopener noreferrer" name="14"></a>The bottom line</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Cortisol is a hormone that is released during times of stress. While important for reacting to physiological and psychological stressors, chronically high cortisol can lead to poor health.</p></div><div><p>Along with speaking with a healthcare professional, healthier lifestyle habits can help naturally reduce cortisol levels.</p></div><div><p>If you’re looking for a natural way to reduce your cortisol levels and overall stress, try the simple lifestyle tips above.</p></div></div></article><span class="css-zya54r"></span></div><div><div class="css-8q0s1n css-10dx3t"><div class="css-15lc7zf"><h3 id="bylineArticleTools">How we reviewed this article:</h3><div class="css-vrhe66"><button type="button" class="css-5sudr5"><div class="css-rre5oz"><span class="css-1d75hb8"><svg xmlns="http://www.w3.org/2000/svg" width="20" height="20" fill="none" viewBox="0 0 20 20"><path fill="currentColor" fill-rule="evenodd" d="M0 10C0 4.477 4.477 0 10 0s10 4.477 10 10-4.477 10-10 10S0 15.523 0 10Zm18.5 0a8.5 8.5 0 1 0-17 0 8.5 8.5 0 0 0 17 0ZM10 4c-.823 0-1.5.677-1.5 1.518C8.5 6.323 9.177 7 10 7c.841 0 1.5-.677 1.5-1.482A1.5 1.5 0 0 0 10 4Zm0 4.5a1 1 0 0 1 1 1V15a1 1 0 1 1-2 0V9.5a1 1 0 0 1 1-1Z" clip-rule="evenodd"></path></svg></span><span>Sources</span></div></button><button type="button" open="" class="css-5sudr5"><div class="css-rre5oz"><span class="css-1d75hb8"><svg xmlns="http://www.w3.org/2000/svg" width="22" height="20" fill="none" viewBox="0 0 22 20"><path fill="currentColor" d="M3.181 9.732c.43 0 .793-.003 1.157 0 .66.007 1.023.613.696 1.19a221.037 221.037 0 0 1-1.774 3.072c-.329.557-1.038.553-1.366-.007-.6-1.02-1.191-2.043-1.774-3.072-.325-.575.043-1.177.708-1.183h.808c.055-.447.088-.882.165-1.309.557-3.104 2.187-5.489 4.913-7.056 3.679-2.114 8.05-1.75 11.352.913 2.062 1.664 3.29 3.84 3.625 6.473.678 5.323-3.012 10.254-8.308 11.103-3.215.515-6.044-.356-8.476-2.515-.297-.259-.373-.598-.233-.92.14-.323.454-.52.805-.454.187.04.361.13.504.26a8.618 8.618 0 0 0 4.383 2.108c3.72.63 7.513-1.394 9.084-4.846a8.521 8.521 0 0 0-6.047-11.911C8.763.618 4.201 3.71 3.353 8.4c-.078.427-.112.863-.172 1.331Z"></path><path fill="currentColor" d="M10.12 7.212V3.711a.778.778 0 0 1 1.535-.171c.017.104.024.21.02.314v6.25a.412.412 0 0 0 .168.368c1.125.89 2.241 1.791 3.362 2.686.26.208.405.466.342.803-.11.583-.76.829-1.244.459-.485-.37-.952-.756-1.427-1.135-.79-.633-1.578-1.27-2.373-1.898a.933.933 0 0 1-.385-.793c.008-1.125.003-2.252.003-3.382Z"></path></svg></span><span>History</span></div></button></div><div class="css-1ndif92"><div class="css-1xn3edc css-1rkrrlx"><div id="article-resources" role="region" class="css-1ugaz02"><div class="css-0">Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. 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How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing.</span><br/><a class="css-1c2ok3c css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137615/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137615/</a></cite></li></ul></div></div></div><div open="" class="css-1ndif92"></div></div><div class="css-1289m5j" data-testid="share-tools"><p>Share this article</p><div class="css-14uyzrw"><div class="button-wrapper print"><a class="css-j5n0jw print button icon icon-hl-print" target="_blank" title="Print this page"></a></div><div class="button-wrapper email"><a class="css-j5n0jw email button icon icon-hl-email" target="_blank" title="Email this page"></a></div><div class="button-wrapper facebook"><a class="css-j5n0jw facebook button icon icon-hl-facebook" 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class="css-1pvwan1"><a class="css-j5n0jw" data-event="engagement|bottom page content promo click|/health/cortisol-urine;engagement|bottom page content promo click index|1" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Cortisol Level Test|rn0" href="https://www.healthline.com/health/cortisol-urine?utm_source=ReadNext" aria-label="image-link" data-ga4="Read Next button clicks" data-testid="image-link" aria-hidden="true" tabindex="-1"><div class="css-79elbk"><span class="css-rwmw5v css-1pf0x3y"><span class="css-1767n2d"><lazy-image alt="Cortisol Level Test" src="https://media.post.rvohealth.io/wp-content/uploads/2020/08/cortisol-urine_thumb-1-732x549.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/2020/08/cortisol-urine_thumb-1-732x549.jpg 200w" className="css-1lyqwde"></lazy-image></span></span><span class="css-1fb1nmp"><span class="css-a10gts"></span></span></div></a></figure><div class="css-u8uhak"><a class="css-j5n0jw css-1hjyqqq" data-event="engagement|bottom page content promo click|/health/cortisol-urine;engagement|bottom page content promo click index|1" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Cortisol Level Test|rn0" href="https://www.healthline.com/health/cortisol-urine?utm_source=ReadNext" data-testid="title-link" data-ga4="Read Next button clicks">Cortisol Level Test</a><p><a class="css-2fdibo css-v34bze" data-event="engagement|bottom page content promo click|/health/cortisol-urine;engagement|bottom page content promo click index|1" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Cortisol Level Test|rn0" href="https://www.healthline.com/health/cortisol-urine?utm_source=ReadNext" data-testid="text-link" data-ga4="Read Next button clicks" aria-hidden="true" tabindex="-1">A cortisol level test uses a blood sample to measure the level of cortisol present in your blood. Cortisol is a steroid hormone released by the…</a></p><a class="css-1c2ok3c css-y30xg1" data-event="engagement|bottom page content promo click|/health/cortisol-urine;engagement|bottom page content promo click index|1" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Cortisol Level Test|rn0" href="https://www.healthline.com/health/cortisol-urine?utm_source=ReadNext" data-ga4="Read Next button clicks">READ MORE<span class="icon-hl-arrow-right css-1bisyf5"></span></a></div></div></div><section class="css-82r5pg css-1ub4i5m"><div data-empty="true" class="css-vhteyv"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="DCMR1__slot" data-adbridg-ad-class="DCMR1" data-ad="true" class="css-prb4v6"></div></div></section></div></div></li><li class="css-1d1kvj4"><div class="css-m260rd"><div class="css-1h1rean"><div class="css-z468a2 css-t8t3ia"><span class="css-zya54r"></span></div><section class="css-82r5pg css-1ub4i5m"><div data-empty="true" class="css-vhteyv"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="DCMR1__slot" data-adbridg-ad-class="DCMR1" data-ad="true" class="css-prb4v6"></div></div></section></div></div></li><li class="css-1d1kvj4"><div class="css-m260rd"><div class="css-1h1rean"><div class="css-z468a2 css-t8t3ia"><div class="css-k3xa71"><span style="font-size:0;line-height:0"></span><figure class="css-1pvwan1"><a class="css-j5n0jw" data-event="engagement|bottom page content promo click|/health/cortisol-level;engagement|bottom page content promo click index|2" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Cortisol Urine Test|rn1" href="https://www.healthline.com/health/cortisol-level?utm_source=ReadNext" aria-label="image-link" data-ga4="Read Next button clicks" data-testid="image-link" aria-hidden="true" tabindex="-1"><div class="css-79elbk"><span class="css-rwmw5v css-1pf0x3y"><span class="css-1767n2d"><lazy-image alt="Cortisol Urine Test" src="https://media.post.rvohealth.io/wp-content/uploads/2020/08/cortisol-level_thumb-1-732x549.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/2020/08/cortisol-level_thumb-1-732x549.jpg 200w" className="css-1lyqwde"></lazy-image></span></span><span class="css-1fb1nmp"><span class="css-a10gts"></span></span></div></a></figure><div class="css-u8uhak"><a class="css-j5n0jw css-1hjyqqq" data-event="engagement|bottom page content promo click|/health/cortisol-level;engagement|bottom page content promo click index|2" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Cortisol Urine Test|rn1" href="https://www.healthline.com/health/cortisol-level?utm_source=ReadNext" data-testid="title-link" data-ga4="Read Next button clicks">Cortisol Urine Test</a><section data-testid="byline" class="css-ra9ywe"><div class="css-1pz7193"><div class="css-quwpxp"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/2022/01/Deborah-Weatherspoon-500x500-Bio.png"></lazy-image></div></div><div><span><span>Medically reviewed by <a class="css-1c2ok3c css-ro87dg" href="https://www.healthline.com/medical-team">Deborah Weatherspoon, Ph.D., MSN</a></span></span></div></section><p><a class="css-2fdibo css-v34bze" data-event="engagement|bottom page content promo click|/health/cortisol-level;engagement|bottom page content promo click index|2" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Cortisol Urine Test|rn1" href="https://www.healthline.com/health/cortisol-level?utm_source=ReadNext" data-testid="text-link" data-ga4="Read Next button clicks" aria-hidden="true" tabindex="-1">A cortisol urine test measures the amount of cortisol in your urine. Cortisol is a hormone produced by the adrenal glands, often in response to…</a></p><a class="css-1c2ok3c css-y30xg1" data-event="engagement|bottom page content promo click|/health/cortisol-level;engagement|bottom page content promo click index|2" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Cortisol Urine Test|rn1" href="https://www.healthline.com/health/cortisol-level?utm_source=ReadNext" data-ga4="Read Next button clicks">READ MORE<span class="icon-hl-arrow-right css-1bisyf5"></span></a></div></div></div><section class="css-82r5pg css-1ub4i5m"></section></div></div></li><li class="css-1d1kvj4"><div class="css-m260rd"><div class="css-1h1rean"><div class="css-z468a2 css-t8t3ia"><div class="css-k3xa71"><span style="font-size:0;line-height:0"></span><figure class="css-1pvwan1"><a class="css-j5n0jw" data-event="engagement|bottom page content promo click|/nutrition/how-much-sleep-you-need;engagement|bottom page content promo click index|3" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|How Many Hours of Sleep Do You Really Need?|rn2" href="https://www.healthline.com/nutrition/how-much-sleep-you-need?utm_source=ReadNext" aria-label="image-link" data-ga4="Read Next button clicks" data-testid="image-link" aria-hidden="true" tabindex="-1"><div class="css-79elbk"><span class="css-rwmw5v css-1pf0x3y"><span class="css-1767n2d"><lazy-image alt="How Many Hours of Sleep Do You Really Need?" src="https://media.post.rvohealth.io/wp-content/uploads/2020/12/sleep-sleepy_woman_snoozing_alarm-732x549-thumbnail-732x549.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/2020/12/sleep-sleepy_woman_snoozing_alarm-732x549-thumbnail-732x549.jpg 200w" className="css-1lyqwde"></lazy-image></span></span><span class="css-1fb1nmp"><span class="css-a10gts"></span></span></div></a></figure><div class="css-u8uhak"><a class="css-j5n0jw css-1hjyqqq" data-event="engagement|bottom page content promo click|/nutrition/how-much-sleep-you-need;engagement|bottom page content promo click index|3" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|How Many Hours of Sleep Do You Really Need?|rn2" href="https://www.healthline.com/nutrition/how-much-sleep-you-need?utm_source=ReadNext" data-testid="title-link" data-ga4="Read Next button clicks">How Many Hours of Sleep Do You Really Need?</a><section data-testid="byline" class="css-ra9ywe"><div class="css-1pz7193"><div class="css-quwpxp"><lazy-image alt="" src="//i0.wp.com/post.healthline.com/wp-content/uploads/2018/09/taylor-jones-formatted.jpg?w=73&h=73"></lazy-image></div></div><div><span><span><span><span>Written by <span>Taylor Jones, RD</span></span></span></span></span></div></section><p><a class="css-2fdibo css-v34bze" data-event="engagement|bottom page content promo click|/nutrition/how-much-sleep-you-need;engagement|bottom page content promo click index|3" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|How Many Hours of Sleep Do You Really Need?|rn2" href="https://www.healthline.com/nutrition/how-much-sleep-you-need?utm_source=ReadNext" data-testid="text-link" data-ga4="Read Next button clicks" aria-hidden="true" tabindex="-1">Sleep is crucial for your physical and mental health. This article explains why sleep is so important and how much you should get per night.</a></p><a class="css-1c2ok3c css-y30xg1" data-event="engagement|bottom page content promo click|/nutrition/how-much-sleep-you-need;engagement|bottom page content promo click index|3" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|How Many Hours of Sleep Do You Really Need?|rn2" href="https://www.healthline.com/nutrition/how-much-sleep-you-need?utm_source=ReadNext" data-ga4="Read Next button clicks">READ MORE<span class="icon-hl-arrow-right css-1bisyf5"></span></a></div></div></div><section class="css-82r5pg css-1ub4i5m"><div data-empty="true" class="css-vhteyv"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="DCMR2__slot" data-adbridg-ad-class="DCMR2" data-ad="true" class="css-prb4v6"></div></div></section></div></div></li><li class="css-1d1kvj4"><div class="css-m260rd"><div class="css-1h1rean"><div class="css-z468a2 css-t8t3ia"><div class="css-k3xa71"><span style="font-size:0;line-height:0"></span><figure class="css-1pvwan1"><a class="css-j5n0jw" data-event="engagement|bottom page content promo click|/health-news/mental-eight-ways-stress-harms-your-health-082713;engagement|bottom page content promo click index|4" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Nine Ways Stress Is More Dangerous Than You Think|rn3" href="https://www.healthline.com/health-news/mental-eight-ways-stress-harms-your-health-082713?utm_source=ReadNext" aria-label="image-link" data-ga4="Read Next button clicks" data-testid="image-link" aria-hidden="true" tabindex="-1"><div class="css-79elbk"><span class="css-rwmw5v css-1pf0x3y"><span class="css-1767n2d"><lazy-image alt="Nine Ways Stress Is More Dangerous Than You Think" src="https://media.post.rvohealth.io/wp-content/uploads/2020/07/080416_stress_THUMB-732x415.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/2020/07/080416_stress_THUMB-732x415.jpg 200w" className="css-1lyqwde"></lazy-image></span></span><span class="css-1fb1nmp"><span class="css-a10gts"></span></span></div></a></figure><div class="css-u8uhak"><a class="css-j5n0jw css-1hjyqqq" data-event="engagement|bottom page content promo click|/health-news/mental-eight-ways-stress-harms-your-health-082713;engagement|bottom page content promo click index|4" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Nine Ways Stress Is More Dangerous Than You Think|rn3" href="https://www.healthline.com/health-news/mental-eight-ways-stress-harms-your-health-082713?utm_source=ReadNext" data-testid="title-link" data-ga4="Read Next button clicks">Nine Ways Stress Is More Dangerous Than You Think</a><p><a class="css-2fdibo css-v34bze" data-event="engagement|bottom page content promo click|/health-news/mental-eight-ways-stress-harms-your-health-082713;engagement|bottom page content promo click index|4" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Nine Ways Stress Is More Dangerous Than You Think|rn3" href="https://www.healthline.com/health-news/mental-eight-ways-stress-harms-your-health-082713?utm_source=ReadNext" data-testid="text-link" data-ga4="Read Next button clicks" aria-hidden="true" tabindex="-1">From early aging to heart problems, the effects of the day-in, day-out grind can damage your health in irreversible ways. </a></p><a class="css-1c2ok3c css-y30xg1" data-event="engagement|bottom page content promo click|/health-news/mental-eight-ways-stress-harms-your-health-082713;engagement|bottom page content promo click index|4" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Nine Ways Stress Is More Dangerous Than You Think|rn3" href="https://www.healthline.com/health-news/mental-eight-ways-stress-harms-your-health-082713?utm_source=ReadNext" data-ga4="Read Next button clicks">READ MORE<span class="icon-hl-arrow-right css-1bisyf5"></span></a></div></div></div><section class="css-82r5pg css-1ub4i5m"></section></div></div></li><li class="css-1d1kvj4"><div class="css-m260rd"><div class="css-1h1rean"><div class="css-z468a2 css-t8t3ia"><div class="css-k3xa71"><span style="font-size:0;line-height:0"></span><figure class="css-1pvwan1"><a class="css-j5n0jw" data-event="engagement|bottom page content promo click|/nutrition/12-benefits-of-meditation;engagement|bottom page content promo click index|5" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|How Meditation Benefits Your Mind and Body|rn4" href="https://www.healthline.com/nutrition/12-benefits-of-meditation?utm_source=ReadNext" aria-label="image-link" data-ga4="Read Next button clicks" data-testid="image-link" aria-hidden="true" tabindex="-1"><div class="css-79elbk"><span class="css-rwmw5v css-1pf0x3y"><span class="css-1767n2d"><lazy-image alt="How Meditation Benefits Your Mind and Body" src="https://media.post.rvohealth.io/wp-content/uploads/2020/08/man-meditating-home-yoga-mat-732x549-thumbnail-732x549.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/2020/08/man-meditating-home-yoga-mat-732x549-thumbnail-732x549.jpg 200w" className="css-1lyqwde"></lazy-image></span></span><span class="css-1fb1nmp"><span class="css-a10gts"></span></span></div></a></figure><div class="css-u8uhak"><a class="css-j5n0jw css-1hjyqqq" data-event="engagement|bottom page content promo click|/nutrition/12-benefits-of-meditation;engagement|bottom page content promo click index|5" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|How Meditation Benefits Your Mind and Body|rn4" href="https://www.healthline.com/nutrition/12-benefits-of-meditation?utm_source=ReadNext" data-testid="title-link" data-ga4="Read Next button clicks">How Meditation Benefits Your Mind and Body</a><section data-testid="byline" class="css-ra9ywe"><div class="css-1pz7193"><div class="css-quwpxp"><lazy-image alt="" src="//i0.wp.com/post.healthline.com/wp-content/uploads/2018/09/matthew.png?w=73&h=73"></lazy-image></div></div><div><span><span><span><span>Written by <span>Matthew Thorpe, MD, PhD</span></span></span></span><span><span><span> and <a class="css-1c2ok3c css-ro87dg" href="https://www.healthline.com/authors/rachael-link">Rachael Ajmera, MS, RD</a></span></span></span></span></div></section><p><a class="css-2fdibo css-v34bze" data-event="engagement|bottom page content promo click|/nutrition/12-benefits-of-meditation;engagement|bottom page content promo click index|5" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|How Meditation Benefits Your Mind and Body|rn4" href="https://www.healthline.com/nutrition/12-benefits-of-meditation?utm_source=ReadNext" data-testid="text-link" data-ga4="Read Next button clicks" aria-hidden="true" tabindex="-1">Meditation is the process of redirecting your thoughts to calm your mind. It may also improve your overall quality of life. This is what the research…</a></p><a class="css-1c2ok3c css-y30xg1" data-event="engagement|bottom page content promo click|/nutrition/12-benefits-of-meditation;engagement|bottom page content promo click index|5" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|How Meditation Benefits Your Mind and Body|rn4" href="https://www.healthline.com/nutrition/12-benefits-of-meditation?utm_source=ReadNext" data-ga4="Read Next button clicks">READ MORE<span class="icon-hl-arrow-right css-1bisyf5"></span></a></div></div></div><section class="css-82r5pg css-1ub4i5m"></section></div></div></li><li class="css-1d1kvj4"><div class="css-m260rd"><div class="css-1h1rean"><div class="css-z468a2 css-t8t3ia"><div class="css-k3xa71"><span style="font-size:0;line-height:0"></span><figure class="css-1pvwan1"><a class="css-j5n0jw" data-event="engagement|bottom page content promo click|/nutrition/10-reasons-why-good-sleep-is-important;engagement|bottom page content promo click index|6" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|5 Reasons to Get More Sleep|rn5" href="https://www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important?utm_source=ReadNext" aria-label="image-link" data-ga4="Read Next button clicks" data-testid="image-link" aria-hidden="true" tabindex="-1"><div class="css-79elbk"><span class="css-rwmw5v css-1pf0x3y"><span class="css-1767n2d"><lazy-image alt="5 Reasons to Get More Sleep" src="https://media.post.rvohealth.io/wp-content/uploads/2021/02/sleep-morning-light-bed-732x549-thumbnail-732x549.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/2021/02/sleep-morning-light-bed-732x549-thumbnail-732x549.jpg 200w" className="css-1lyqwde"></lazy-image></span></span><span class="css-1fb1nmp"><span class="css-a10gts"></span></span></div></a></figure><div class="css-u8uhak"><a class="css-j5n0jw css-1hjyqqq" data-event="engagement|bottom page content promo click|/nutrition/10-reasons-why-good-sleep-is-important;engagement|bottom page content promo click index|6" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|5 Reasons to Get More Sleep|rn5" href="https://www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important?utm_source=ReadNext" data-testid="title-link" data-ga4="Read Next button clicks">5 Reasons to Get More Sleep</a><section data-testid="byline" class="css-ra9ywe"><div class="css-1pz7193"><div class="css-quwpxp"><lazy-image alt="" src="//i0.wp.com/post.healthline.com/wp-content/uploads/2020/06/joe_leech.png?w=73&h=73"></lazy-image></div></div><div><span><span><span><span>Written by <span>Joe Leech, MS</span></span></span></span></span></div></section><p><a class="css-2fdibo css-v34bze" data-event="engagement|bottom page content promo click|/nutrition/10-reasons-why-good-sleep-is-important;engagement|bottom page content promo click index|6" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|5 Reasons to Get More Sleep|rn5" href="https://www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important?utm_source=ReadNext" data-testid="text-link" data-ga4="Read Next button clicks" aria-hidden="true" tabindex="-1">Getting quality sleep is one of the best things you can do for your health. Here are five evidence-based reasons why good sleep is important.</a></p><a class="css-1c2ok3c css-y30xg1" data-event="engagement|bottom page content promo click|/nutrition/10-reasons-why-good-sleep-is-important;engagement|bottom page content promo click index|6" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|5 Reasons to Get More Sleep|rn5" href="https://www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important?utm_source=ReadNext" data-ga4="Read Next button clicks">READ MORE<span class="icon-hl-arrow-right css-1bisyf5"></span></a></div></div></div><section class="css-82r5pg css-1ub4i5m"></section></div></div></li><li class="css-1d1kvj4"><div class="css-m260rd"><div class="css-1h1rean"><div class="css-z468a2 css-t8t3ia"><div class="css-k3xa71"><span style="font-size:0;line-height:0"></span><figure class="css-1pvwan1"><a class="css-j5n0jw" data-event="engagement|bottom page content promo click|/nutrition/13-benefits-of-yoga;engagement|bottom page content promo click index|7" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|12 Benefits of Yoga That Are Supported by Science|rn6" href="https://www.healthline.com/nutrition/13-benefits-of-yoga?utm_source=ReadNext" aria-label="image-link" data-ga4="Read Next button clicks" data-testid="image-link" aria-hidden="true" tabindex="-1"><div class="css-79elbk"><span class="css-rwmw5v css-1pf0x3y"><span class="css-1767n2d"><lazy-image alt="12 Benefits of Yoga That Are Supported by Science" src="https://media.post.rvohealth.io/wp-content/uploads/2020/09/woman-doing-push-ups-on-mat-732x549-thumbnail-732x549.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/2020/09/woman-doing-push-ups-on-mat-732x549-thumbnail-732x549.jpg 200w" className="css-1lyqwde"></lazy-image></span></span><span class="css-1fb1nmp"><span class="css-a10gts"></span></span></div></a></figure><div class="css-u8uhak"><a class="css-j5n0jw css-1hjyqqq" data-event="engagement|bottom page content promo click|/nutrition/13-benefits-of-yoga;engagement|bottom page content promo click index|7" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|12 Benefits of Yoga That Are Supported by Science|rn6" href="https://www.healthline.com/nutrition/13-benefits-of-yoga?utm_source=ReadNext" data-testid="title-link" data-ga4="Read Next button clicks">12 Benefits of Yoga That Are Supported by Science</a><section data-testid="byline" class="css-3n8vzr"><div><span><span><span><span>Written by <span>Sarah Ezrin</span></span></span></span><span><span><span> and <a class="css-1c2ok3c css-ro87dg" href="https://www.healthline.com/authors/anisha-mansuri">Anisha Mansuri</a></span></span></span></span></div></section><p><a class="css-2fdibo css-v34bze" data-event="engagement|bottom page content promo click|/nutrition/13-benefits-of-yoga;engagement|bottom page content promo click index|7" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|12 Benefits of Yoga That Are Supported by Science|rn6" href="https://www.healthline.com/nutrition/13-benefits-of-yoga?utm_source=ReadNext" data-testid="text-link" data-ga4="Read Next button clicks" aria-hidden="true" tabindex="-1">Yoga combines breathing exercises, meditation, and poses that are proven to benefit mental and physical health. Here are 12 evidence-based benefits of…</a></p><a class="css-1c2ok3c css-y30xg1" data-event="engagement|bottom page content promo click|/nutrition/13-benefits-of-yoga;engagement|bottom page content promo click index|7" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|12 Benefits of Yoga That Are Supported by Science|rn6" href="https://www.healthline.com/nutrition/13-benefits-of-yoga?utm_source=ReadNext" data-ga4="Read Next button clicks">READ MORE<span class="icon-hl-arrow-right css-1bisyf5"></span></a></div></div></div><section class="css-82r5pg css-1ub4i5m"></section></div></div></li></ul></div></div></div><span class="css-zya54r"></span><span class="css-zya54r"></span></div><div class="css-i9gxme"></div><footer class="css-1dytfcg"><div class="css-1dppxl0"><hl-social-nav></hl-social-nav><div class="css-1b2ri56"><div class="css-uktbta css-ck5ydc"><hl-newsletter-cta buttonText="SIGN UP" source="footer_widget" subscribeEventTracking="Newsletter Acquisition|footer_widget|submit" className="css-13njx2h" category="Newsletter Acquisition" formatType="footer" name="footer_widget" productId="footer_widget" variant="footer_widget"></hl-newsletter-cta></div><div class="css-uktbta"><div class="css-1xceiwh"><div class="css-10ohy14"><ul class="css-lb03wr css-3o9pqj"><li class="css-34bq4y"><a class="css-1qz7cpo" href="https://www.healthline.com/about">About Us</a></li><li class="css-34bq4y"><a class="css-1qz7cpo" href="https://www.healthline.com/about/contact-us">Contact Us</a></li><li class="css-34bq4y"><a class="css-1qz7cpo" href="https://www.healthline.com/privacy-policy">Privacy Policy</a></li><li class="css-34bq4y"><button id="privacy-settings-one-trust" title="Privacy Settings" class="css-159kw12">Privacy Settings</button></li><li class="css-34bq4y"><a class="css-1qz7cpo" href="https://www.healthline.com/advertising-policy">Advertising Policy</a></li><li class="css-34bq4y"><a class="css-1qz7cpo" href="https://www.healthline.com/directory/topics">Health Topics</a></li></ul><ul class="css-lb03wr css-upe1zs"><li class="css-34bq4y"><a class="css-1qz7cpo" href="https://www.healthline.com/sitemap">Sitemap</a></li><li class="css-34bq4y"><a class="css-1qz7cpo" href="https://www.healthline.com/medical-team">Medical Affairs</a></li><li class="css-34bq4y"><a class="css-1qz7cpo" href="https://www.healthline.com/about/content-integrity">Content Integrity</a></li><li class="css-34bq4y"><a class="css-1qz7cpo" href="https://www.healthline.com/newsletter-signup">Newsletters</a></li><li class="css-34bq4y css-jwb353"><div class="css-16bllps css-1xdhyk6">© 2025 Healthline Media LLC. 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They are a faculty member at the University of Iowa College of Nursing and teach mental health nursing to undergraduate pre-licensure students.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eEducation\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eMount Mercy University, MSN\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eUniversity of Iowa College of Nursing, BSN\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eCertifications\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eRegistered Nurse\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCardiopulmonary Resuscitation (CPR) Certification\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003ePsychiatric-Mental Health Nursing Certificate\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eProfessional Accomplishments\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eReceived the 2019 Teaching Excellence Award from the University of Iowa College of Nursing\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eAffiliations\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003ca href=\"https://www.apna.org/\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eAmerican Psychiatric Nursing Association (APNA)\u003c/span\u003e\u003c/a\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003ca href=\"https://thecircle.sigmanursing.org/gammagammachapter/home\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eSigma Theta Tau International Honor Society of Nursing \u0026#8211; Gamma Chapter\u003c/span\u003e\u003c/a\u003e\u003c/li\u003e\n\u003c/ul\u003e\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.healthline.com/wp-content/uploads/2022/01/Francis-Kuehnle-500x500-Bio.png"},"bioBlurb":{"nodes":["Mx. 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We fact-check health claims, evaluate ingredients, and look into each brand’s reputation before sharing products and services on Healthline.\u003c/p\u003e\u003cp\u003eTo choose the products on this page, we considered all the probiotics that passed our vetting process. Then, we personally tested some of them to narrow down our list even further.\u003c/p\u003e"},"vitamin-d":{"metrics":[{"description":"vitamins, minerals, and supplements evaluated","count":"1320+"},{"description":"vitamin D supplements evaluated","count":"40+"},{"description":"vitamin D brands evaluated","count":"25+"}],"explanationTitle":"How we evaluate vitamin D supplements","explanationDescription":"\u003cp\u003eOur \u003ca href=\"https://www.healthline.com/about/vet-brands-and-products\"\u003eMedical Standards and Insights team\u003c/a\u003e has carefully researched and vetted over 11,000 products and services. We fact-check health claims, evaluate ingredients, and look into each brand’s reputation before sharing products and services on Healthline.\u003c/p\u003e\u003cp\u003eTo choose the products on this page, we considered all the vitamin D supplements that passed our vetting process. Then, we personally tested some of them to narrow down our list even further.\u003c/p\u003e"},"creatine":{"metrics":[{"description":"creatine supplements evaluated by our medical standards team","count":"35"},{"description":"creatine supplements met our criteria","count":"28"},{"description":"creatine supplements personally tested by our team","count":"9"}],"explanationTitle":"How we evaluate creatine supplements","explanationDescription":"\u003cp\u003eOur \u003ca href=\"https://www.healthline.com/about/vet-brands-and-products\"\u003eMedical Standards and Insights team\u003c/a\u003e has carefully researched and vetted over 11,000 products and services. We fact-check health claims, evaluate ingredients, and look into each brand’s reputation before sharing products and services on Healthline.\u003c/p\u003e\u003cp\u003eTo choose the products on this page, we considered all the creatine supplements that passed our vetting process. Then, we personally tested some of them to narrow down our list even further.\u003c/p\u003e"},"mattresses":{"metrics":[{"description":"mattresses evaluated","count":"250+"},{"description":"mattress brands evaluated","count":"80+"}],"explanationTitle":"How we evaluate mattresses","explanationDescription":"\u003cp\u003eOur \u003ca href=\"https://www.healthline.com/about/vet-brands-and-products\"\u003eMedical Standards and Insights team\u003c/a\u003e has carefully researched and vetted over 11,000 products and services. We fact-check health claims, evaluate materials, and look into each brand’s reputation before sharing products and services on Healthline.\u003c/p\u003e\u003cp\u003eTo choose the products on this page, we considered all the mattresses that passed our vetting process. Then, we \u003ca href=\"https://www.healthline.com/health/sleep/healthline-scores-how-we-rate-mattresses\"\u003escored each mattress\u003c/a\u003e to narrow down our list even further.\u003c/p\u003e"},"pillows":{"metrics":[{"description":"pillows evaluated","count":"210"},{"description":"pillow brands evaluated","count":"140+"}],"explanationTitle":"How we evaluate pillows","explanationDescription":"\u003cp\u003eOur \u003ca href=\"https://www.healthline.com/about/vet-brands-and-products\"\u003eMedical Standards and Insights team\u003c/a\u003e has carefully researched and vetted over 11,000 products and services. We fact-check health claims, evaluate materials, and look into each brand’s reputation before sharing products and services on Healthline.\u003c/p\u003e\u003cp\u003eTo choose the products on this page, we considered all the pillows that passed our vetting process.\u003c/p\u003e"},"ed-telehealth":{"metrics":[{"description":"telehealth companies evaluated","count":"200+"},{"description":"online ED treatment providers evaluated","count":"20+"}],"explanationTitle":"How we evaluate online ED services","explanationDescription":"\u003cp\u003eOur \u003ca href=\"https://www.healthline.com/about/vet-brands-and-products\"\u003eMedical Standards and Insights team\u003c/a\u003e has carefully researched and vetted over 11,000 products and services. We evaluate services for consistency with standards of care and best practices, and we look into each brand’s reputation before sharing products and services on Healthline.\u003c/p\u003e\u003cp\u003eTo choose the services on this page, we considered all the ED treatment services that passed our vetting process. Then, we \u003ca href=\"https://www.healthline.com/health/healthline-scores-how-we-evaluate-mens-telehealth-platforms\"\u003escored each service\u003c/a\u003e to narrow down our list even further.\u003c/p\u003e"},"birth-control-telehealth":{"metrics":[{"description":"telehealth companies evaluated","count":"200+"},{"description":"online birth control providers evaluated","count":"14"}],"explanationTitle":"How we evaluate online birth control services","explanationDescription":"\u003cp\u003eOur \u003ca href=\"https://www.healthline.com/about/vet-brands-and-products\"\u003eMedical Standards and Insights team\u003c/a\u003e has carefully researched and vetted over 11,000 products and services. We evaluate services for consistency with standards of care and best practices, and we look into each brand’s reputation before sharing products and services on Healthline.\u003c/p\u003e\u003cp\u003eTo choose the services on this page, we considered all the birth control services that passed our vetting process. Then, we \u003ca href=\"https://www.healthline.com/health/how-we-review-birth-control\"\u003escored each service\u003c/a\u003e to narrow down our list even further.\u003c/p\u003e"},"hemp":{"metrics":[{"description":"hemp brands evaluated","count":"230+"},{"description":"hemp brands met our criteria","count":"57"},{"description":"hemp brands we've personally tested","count":"30+"}],"explanationTitle":"How we evaluate hemp products","explanationDescription":"\u003cp\u003eOur Medical Standards and Insights team has carefully researched and vetted over 11,000 products and services. We fact-check health claims, evaluate ingredients, and look into each brand’s reputation before sharing products and services on Healthline. The brand we feature in this article has passed our strict vetting process and has been thoroughly tested by our reviewers. \u003ca href=\"https://www.healthline.com/about/vet-brands-and-products\"\u003eRead more about how we vet brands and products.\u003c/a\u003e\u003c/p\u003e"}},"isPrependRecipeH2":false,"recipes":[],"hideTabs":false,"tabs":[{"id":"_noHeaderPrefixedContent","title":null,"header":null,"body":[{"tagName":"div","source":"\u003cp class=\"css-w2pt6r\"\u003eYou may be able to lower your cortisol levels with regular exercise, adequate sleep, a nutrient-dense diet, and some supplements, like fish oil.\u003c/p\u003e"},{"widget":{"widgetFormat":"wp-youtube","align":"full","embeddedVideoCode":"https://www.youtube.com/embed/5yDNNVH63Yw?feature=oembed","title":"Ways to Lower Cortisol Levels Naturally"}},{"tagName":"p","source":"Cortisol is a stress hormone released by the adrenal glands. It helps your body deal with stressful situations, as your brain triggers its release through the sympathetic nervous system — the “fight or flight” system — in response to many different kinds of stress."},{"tagName":"div","attributes":{"data-preamp":"serena-chatbot"},"source":""},{"tagName":"p","source":"While the short-term release of cortisol can help you run quickly from danger, when cortisol levels are \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/books/NBK538239/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003etoo high\u003c/a\u003e\u003c/hl-trusted-source\u003e for too long, this can lead to health issues like weight gain and some chronic diseases."},{"tagName":"p","source":"These 11 ways may help naturally lower your cortisol levels."}]},{"id":"high-cortisol","title":"High cortisol","isCollapsable":false,"header":[{"tagName":"a","attributes":{"name":2}},"What happens when cortisol is high?"],"body":[{"tagName":"p","source":"Moderate to high cortisol levels \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/books/NBK538239/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003emay lead to\u003c/a\u003e\u003c/hl-trusted-source\u003e health issues, such as:"},{"tagName":"ul","source":"\u003cli\u003e\u003cstrong\u003eChronic disease: \u003c/strong\u003eLong-term increased cortisol may increase your risk of high blood pressure, \u003ca href=\"https://www.healthline.com/health/heart-disease/stress-is-a-factor-that-contributes-to-heart-disease-risk\" class=\"content-link css-1c2ok3c\"\u003eheart disease\u003c/a\u003e, type 2 diabetes, osteoporosis, and other chronic diseases.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eWeight gain: \u003c/strong\u003eCortisol \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5958156/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003emay increase\u003c/a\u003e\u003c/hl-trusted-source\u003e appetite and signal the body to shift metabolism to store fat.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eLack of energy/difficulty sleeping:\u003c/strong\u003e It \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7068538/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003ecan interfere\u003c/a\u003e\u003c/hl-trusted-source\u003e with sleep hormones, impacting sleep quality and length.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eDifficulty concentrating: \u003c/strong\u003eHigh levels may cause “brain fog,” or trouble focusing and lack of mental clarity.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eImpaired immune system:\u003c/strong\u003e Increased cortisol can make it more difficult for the immune system to fight infections.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eCushing syndrome:\u003c/strong\u003e In rare cases, very high cortisol levels can lead to \u003ca href=\"https://www.healthline.com/health/cushings-syndrome\" class=\"content-link css-1c2ok3c\"\u003eCushing syndrome\u003c/a\u003e, a rare but serious disease.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eLack of energy:\u003c/strong\u003e High cortisol levels can increase feelings of fatigue.\u003c/li\u003e"},{"tagName":"p","source":"Elevated cortisol levels can also result from underlying issues such as:"},{"tagName":"ul","source":"\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/stress-symptoms\" class=\"content-link css-1c2ok3c\"\u003echronic stress\u003c/a\u003e\u003c/li\u003e\u003cli\u003emedication side effects, including from \u003ca href=\"https://www.healthline.com/health/drugs/prednisone-tablet\" class=\"content-link css-1c2ok3c\"\u003eprednisone\u003c/a\u003e or hormonal therapy\u003c/li\u003e\u003cli\u003eoveractivity or cancer of the pituitary or adrenal glands\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://www.healthline.com/health/addisons-disease\" class=\"content-link css-1c2ok3c\"\u003eAddison disease\u003c/a\u003e\u003c/li\u003e\u003cli\u003eCushing syndrome\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://www.healthline.com/health/obesity\" class=\"content-link css-1c2ok3c\"\u003eobesity\u003c/a\u003e\u003c/li\u003e"},{"tagName":"p","source":"Health professionals can help determine the cause of high cortisol levels and recommend treatment. You can also try some lifestyle habits to help manage cortisol levels. "},{"tagName":"p","source":"Here are some recommendations:"}]},{"id":"sleep","title":"Sleep","isCollapsable":false,"header":[{"tagName":"a","attributes":{"name":3}},"1. Get the right amount of sleep"],"body":[{"tagName":"p","source":"Prioritizing sleep may help reduce cortisol levels. Chronic sleep issues such as obstructive sleep apnea, insomnia, or shift work are associated with higher cortisol."},{"tagName":"p","source":"Insomnia refers to difficulty sleeping. It can result from many things, including stress and obstructive \u003ca rel=\"noreferrer noopener\" href=\"https://www.healthline.com/health/sleep-apnea/effects-on-body\" target=\"_blank\" class=\"content-link css-1c2ok3c\"\u003esleep apnea\u003c/a\u003e. This can \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7202382/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003eincrease\u003c/a\u003e\u003c/hl-trusted-source\u003e circulating cortisol, which affects your daily hormone patterns, energy levels, and other facets of your health."},{"tagName":"p","source":"Those on rotating shifts \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/books/NBK589670/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003emay have\u003c/a\u003e\u003c/hl-trusted-source\u003e poorer health outcomes, such as:"},{"tagName":"ul","source":"\u003cli\u003eobesity\u003c/li\u003e\u003cli\u003eheart disease\u003c/li\u003e\u003cli\u003etype 2 diabetes\u003c/li\u003e\u003cli\u003eworsened mental health\u003c/li\u003e"},{"tagName":"p","source":"If you are a night shift or rotating shift worker, you do not have complete control over your sleep schedule, but there are some things you can do to \u003ca href=\"https://www.healthline.com/nutrition/17-tips-to-sleep-better\" class=\"content-link css-1c2ok3c\"\u003eoptimize sleep\u003c/a\u003e:"},{"tagName":"ul","source":"\u003cli\u003e\u003cstrong\u003eHave a bedtime routine: \u003c/strong\u003eEstablishing a consistent bedtime routine (e.g., shower, read a book, etc.) can help your brain and body start winding down.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eGo to bed and wake up at the same time each day: \u003c/strong\u003eA regular sleep schedule is one of the most effective ways to improve sleep.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eExercise\u003c/strong\u003e \u003cstrong\u003eearlier in the day: \u003c/strong\u003eExercising regularly can improve sleep quality but should be done at least 2–3 hours before bedtime.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eLimit caffeine intake:\u003c/strong\u003e Avoid consuming caffeine-containing food and drinks around 6 hours before bed.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eAvoid nicotine and alcohol: \u003c/strong\u003eBoth substances can affect sleep quality and duration.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eLimit exposure to bright light at night:\u003c/strong\u003e Around 45–60 minutes before sleep, reduce your exposure to bright and blue light. Instead of reaching for your phone in bed, try reading a book or listening to a podcast.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eGo to bed in a quiet room:\u003c/strong\u003e Limit interruptions using white noise, ear plugs, and silencing your phone.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eTake naps:\u003c/strong\u003e If shift work shortens your sleep, napping can reduce sleepiness and prevent a sleep deficit. Napping may worsen sleep quality in non-shift workers, especially if you take naps within \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://pubmed.ncbi.nlm.nih.gov/35253300/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e7 hours\u003c/a\u003e\u003c/hl-trusted-source\u003e of bedtime.\u003c/li\u003e"},{"tagName":"blockquote","attributes":{"className":"is-layout-flow wp-block-quote-is-layout-flow css-pc7ote"},"source":"\u003cstrong\u003eSummary\u003c/strong\u003e\u003cp\u003ePracticing good sleep hygiene can help to keep cortisol in a normal rhythm. Keeping a consistent sleep schedule, avoiding caffeine 6 hours before bed, and staying off your cell phone right before bed are effective strategies.\u003c/p\u003e"}]},{"id":"exercise","title":"Exercise","isCollapsable":false,"header":[{"tagName":"a","attributes":{"name":4}},"2. Get regular exercise"],"body":[{"tagName":"p","source":"\u003ca href=\"https://www.healthline.com/nutrition/10-benefits-of-exercise\" class=\"content-link css-1c2ok3c\"\u003eExercise\u003c/a\u003e can increase or decrease cortisol depending on the intensity."},{"tagName":"p","source":"Intense exercise \u003ca href=\"https://www.sciencedirect.com/science/article/pii/S0306453021002109\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003eincreases\u003c/a\u003e cortisol shortly afterward but decreases it a few hours later. This short-term increase helps coordinate the growth of the body to meet the challenge. Additionally, the size of the cortisol response lessens with routine training."},{"tagName":"p","source":"Regular exercise can help reduce your risk of chronic disease, reduce stress, and improve overall health, according to the \u003chl-trusted-source source=\"National Institute of Diabetes and Digestive and Kidney Diseases\" rationale=\"Governmental authority\"\u003e\u003ca href=\"https://www.niddk.nih.gov/health-information/weight-management/tips-get-active/benefits-physical-activity\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003eNational Institute of Diabetes and Digestive and Kidney Disease (NIDDK)\u003c/a\u003e\u003c/hl-trusted-source\u003e. This can help lower cortisol over time."},{"tagName":"p","source":"Regular exercise \u003ca href=\"https://www.sciencedirect.com/science/article/pii/S0306453021002109\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003emay lead to\u003c/a\u003e greater resilience to acute stress and may lower adverse health effects associated with stress, such as high cortisol."},{"tagName":"p","source":"That said, overdoing it can have the opposite effect. Aim for around 150–200 minutes of mostly low- to moderate-intensity exercise each week, and allow yourself time to rest between workouts."},{"tagName":"blockquote","attributes":{"className":"is-layout-flow wp-block-quote-is-layout-flow css-pc7ote"},"source":"\u003cstrong\u003eSummary\u003c/strong\u003e\u003cp\u003eExercising regularly can help you better manage stress and promote good health, which may help lower cortisol levels. Aim for around 150–200 minutes of low- to moderate-intensity exercise each week.\u003c/p\u003e"}]},{"id":"mindfulness","title":"Mindfulness","isCollapsable":false,"header":[{"tagName":"a","attributes":{"name":5}},"3. Learn to recognize stressful thinking"],"body":[{"tagName":"p","source":"Adding a \u003ca rel=\"noreferrer noopener\" href=\"https://www.healthline.com/health/mind-body/mindfulness-activities\" target=\"_blank\" class=\"content-link css-1c2ok3c\"\u003emindfulness-based practice\u003c/a\u003e to your daily routine may help you manage stress and reduce cortisol levels."},{"tagName":"p","source":"Mindfulness-based stress reduction is a strategy that involves becoming more self-aware of stress-provoking thoughts, accepting them without judgment or resistance, and allowing yourself to process them."},{"tagName":"p","source":"Training yourself to be aware of your thoughts, breathing, heart rate, and other signs of tension helps you recognize \u003ca href=\"https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety\" class=\"content-link css-1c2ok3c\"\u003estress\u003c/a\u003e when it begins."},{"tagName":"p","source":"By focusing on awareness of your mental and physical state, you can become an objective observer of your stressful thoughts without judging."},{"tagName":"p","source":"Recognizing stressful thoughts allows you to formulate a conscious and deliberate reaction to them. For example, a \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9884344/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003estudy\u003c/a\u003e\u003c/hl-trusted-source\u003e involving 52 older adults with type 2 diabetes in a mindfulness-based program showed that mindfulness training improved anxiety, stress, depression, and cortisol levels after the intervention."},{"tagName":"p","source":"\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5526744/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003eAnother study\u003c/a\u003e\u003c/hl-trusted-source\u003e suggests that regularly practicing mindfulness may lower cortisol levels in people with generalized anxiety disorder."},{"tagName":"blockquote","attributes":{"className":"is-layout-flow wp-block-quote-is-layout-flow css-pc7ote"},"source":"\u003cstrong\u003eSummary\u003c/strong\u003e\u003cp\u003ePracticing mindfulness can help you identify stressful thoughts and better manage them. Mindfulness-based practices such as meditation may help you reduce stress and lead to lower cortisol levels.\u003c/p\u003e"}]},{"id":"breathing-exercises","title":"Breathing exercises","isCollapsable":false,"header":[{"tagName":"a","attributes":{"name":6}},"4. Breathe"],"body":[{"tagName":"p","source":"Deep breathing is a technique for stress reduction that can be used anywhere. Like mindfulness-based practice, controlled breathing \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137615/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003ehelps stimulate\u003c/a\u003e\u003c/hl-trusted-source\u003e the parasympathetic nervous system, known as the “rest and digest” system, which helps lower \u003ca rel=\"noreferrer noopener\" href=\"https://www.healthline.com/health/cortisol-urine\" target=\"_blank\" class=\"content-link css-1c2ok3c\"\u003ecortisol levels\u003c/a\u003e."},{"tagName":"p","source":"Incorporating belly or \u003ca href=\"https://www.healthline.com/health/diaphragmatic-breathing\" class=\"content-link css-1c2ok3c\"\u003ediaphragmatic breathing\u003c/a\u003e can help decrease stress and cortisol levels, according to a \u003ca href=\"https://journals.lww.com/jbisrir/fulltext/2019/09000/effectiveness_of_diaphragmatic_breathing_for.6.aspx\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e2019 review of research\u003c/a\u003e."},{"tagName":"p","source":"This practice is popular in mindfulness-based practices such as meditation, \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7503485/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003eyoga\u003c/a\u003e\u003c/hl-trusted-source\u003e, \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6519567/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003etai chi, and qi gong\u003c/a\u003e\u003c/hl-trusted-source\u003e, which place a strong emphasis on breathing and mind-body connection."},{"tagName":"p","source":"These practices can help to lower cortisol and stress."},{"tagName":"blockquote","attributes":{"className":"is-layout-flow wp-block-quote-is-layout-flow css-pc7ote"},"source":"\u003cstrong\u003eSummary\u003c/strong\u003e\u003cp\u003eDeep breathing stimulates the parasympathetic nervous system, which is responsible for relaxation and lower cortisol levels. Meditation, yoga, tai chi, and qi gong can help.\u003c/p\u003e"}]},{"id":"fun-and-laughter","title":"Fun and laughter","isCollapsable":false,"header":[{"tagName":"a","attributes":{"name":7}},"5. Have fun and laugh"],"body":[{"tagName":"p","source":"Laughing promotes the release of endorphins and \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10204943/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003esuppresses\u003c/a\u003e\u003c/hl-trusted-source\u003e stress hormones such as cortisol. It’s also \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6279721/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003elinked with\u003c/a\u003e\u003c/hl-trusted-source\u003e better mood, reduced stress and perceived pain, lower blood pressure, and a stronger immune system."},{"tagName":"p","source":"Both authentic and forced laughter \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6125057/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003ecan lead to\u003c/a\u003e\u003c/hl-trusted-source\u003e lower levels of stress."},{"tagName":"p","source":"For example, \u003ca href=\"https://www.healthline.com/nutrition/laughing-yoga\" class=\"content-link css-1c2ok3c\"\u003elaughing yoga\u003c/a\u003e — a form of yoga that promotes deliberate bouts of laughter — \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://pubmed.ncbi.nlm.nih.gov/30156373/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003emay help\u003c/a\u003e\u003c/hl-trusted-source\u003e:"},{"tagName":"ul","source":"\u003cli\u003elower cortisol levels\u003c/li\u003e\u003cli\u003ereduce stress\u003c/li\u003e\u003cli\u003eimprove mood\u003c/li\u003e\u003cli\u003eincrease perceived energy levels\u003c/li\u003e"},{"tagName":"p","source":"Developing hobbies can also promote feelings of well-being, which may translate to lower cortisol. This can include:"},{"tagName":"ul","source":"\u003cli\u003e\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9100102/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003egardening\u003c/a\u003e\u003c/hl-trusted-source\u003e\u003c/li\u003e\u003cli\u003e\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9480195/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003elistening to music\u003c/a\u003e\u003c/hl-trusted-source\u003e\u003c/li\u003e\u003cli\u003e\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6243712/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003edancing\u003c/a\u003e\u003c/hl-trusted-source\u003e\u003c/li\u003e"},{"tagName":"blockquote","attributes":{"className":"is-layout-flow wp-block-quote-is-layout-flow css-pc7ote"},"source":"\u003cstrong\u003eSummary\u003c/strong\u003e\u003cp\u003eTending to your own happiness can help keep cortisol down. If you’re feeling stressed, try listening to music or making yourself laugh.\u003c/p\u003e"}]},{"id":"healthy-relationships","title":"Healthy relationships","isCollapsable":false,"header":[{"tagName":"a","attributes":{"name":8}},"6. Maintain healthy relationships"],"body":[{"tagName":"p","source":" Supportive relationships can translate to lower cortisol levels, according to a 2017 \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5445937/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003ereview of research\u003c/a\u003e\u003c/hl-trusted-source\u003e."},{"tagName":"p","source":"Within couples, conflict \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://pubmed.ncbi.nlm.nih.gov/26795454/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003eresults\u003c/a\u003e\u003c/hl-trusted-source\u003e in a short-term elevation in cortisol, followed by a return to normal levels."},{"tagName":"p","source":"A \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://pubmed.ncbi.nlm.nih.gov/26795454/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e2016 study\u003c/a\u003e\u003c/hl-trusted-source\u003e of conflict styles in 88 couples found nonjudgmental mindfulness led to a more rapid return of cortisol to normal levels following an argument. Therefore, practicing compassion and empathy toward your partner — and receiving it back — may better manage your cortisol levels."},{"tagName":"p","source":"Support from loved ones can also help reduce cortisol in the face of stress."},{"tagName":"p","source":"For example, \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/25090099\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003eone older study\u003c/a\u003e\u003c/hl-trusted-source\u003e showed that having an affectionate interaction (verbally or physically) with a romantic partner or platonic friend before a stressful activity resulted in lower stress-induced markers such as heart rate and blood pressure."},{"tagName":"blockquote","attributes":{"className":"is-layout-flow wp-block-quote-is-layout-flow css-pc7ote"},"source":"\u003cstrong\u003eSummary\u003c/strong\u003e\u003cp\u003eRelationships with friends and family can lead to happiness and to stress. Spend time with those you love and learn to forgive and manage conflict for better emotional and physical health.\u003c/p\u003e"}]},{"id":"pets","title":"Pets","isCollapsable":false,"header":[{"tagName":"a","attributes":{"name":9}},"7. Take care of a pet"],"body":[{"tagName":"p","source":"Relationships with animal companions can also reduce cortisol. "},{"tagName":"p","source":"In one \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/25439114\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003eolder study\u003c/a\u003e\u003c/hl-trusted-source\u003e, interaction with a therapy dog reduced distress and cortisol during a minor medical procedure in children. \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8934415/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003eA review of research\u003c/a\u003e\u003c/hl-trusted-source\u003e that looked at more recent studies did not find noticeable differences in cortisol levels in participants’ saliva but noted other evidence of reduced stress and anxiety."},{"tagName":"p","source":"Due to the well-known stress-reducing benefits of pets, many long-term care homes and university/college campuses have introduced pet therapy as a natural cortisol- and stress-reducing activity."},{"tagName":"blockquote","attributes":{"className":"is-layout-flow wp-block-quote-is-layout-flow css-pc7ote"},"source":"\u003cstrong\u003eSummary\u003c/strong\u003e\u003cp\u003eSeveral studies show that interacting with an animal companion reduces stress and lowers cortisol levels. Even if you do not own a pet, interacting with another person’s pet can reap similar benefits.\u003c/p\u003e"}]},{"id":"forgiveness","title":"Forgiveness","isCollapsable":false,"header":[{"tagName":"a","attributes":{"name":10}},"8. Be your best self"],"body":[{"tagName":"p","source":"Feelings of shame, guilt, or inadequacy can lead to negative thinking and dysregulated cortisol levels."},{"tagName":"p","source":"This \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6426042/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003ecan include\u003c/a\u003e\u003c/hl-trusted-source\u003e feeling stigmatized based on personal factors, such as weight, sexual orientation, and race, among others. While you cannot directly control the \u003ca href=\"https://www.healthline.com/health/what-is-stigma\" class=\"content-link css-1c2ok3c\"\u003estigma\u003c/a\u003e surrounding these individual factors, you may be able to take steps to help \u003ca href=\"https://www.healthline.com/health/mental-health/shame-spiral-self-compassion\" class=\"content-link css-1c2ok3c\"\u003emanage your feelings\u003c/a\u003e in response to stigma."},{"tagName":"p","source":"For some causes of guilt, fixing the source will mean making a change in your life. For other causes, learning to \u003ca href=\"https://www.healthline.com/health/how-to-forgive-yourself\" class=\"content-link css-1c2ok3c\"\u003eforgive and accept yourself\u003c/a\u003e and others can help you move on and improve your sense of well-being."},{"tagName":"p","source":"Developing a habit of forgiving others is also critical in relationships. It \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://pubmed.ncbi.nlm.nih.gov/30632797/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003ecan have\u003c/a\u003e\u003c/hl-trusted-source\u003e numerous health benefits for both your physical and psychological health."},{"tagName":"blockquote","attributes":{"className":"is-layout-flow wp-block-quote-is-layout-flow css-pc7ote"},"source":"\u003cstrong\u003eSummary\u003c/strong\u003e\u003cp\u003eResolving guilt improves life satisfaction and cortisol levels. This may involve changing habits, forgiving others, or learning to forgive yourself.\u003c/p\u003e"}]},{"id":"spirituality","title":"Spirituality","isCollapsable":false,"header":[{"tagName":"a","attributes":{"name":11}},"9. Tend to your spirituality"],"body":[{"tagName":"p","source":"Developing your faith can also help improve cortisol levels if you consider yourself spiritual. "},{"tagName":"p","source":"\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3957224/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003eOlder research\u003c/a\u003e\u003c/hl-trusted-source\u003e suggests that adults who expressed spiritual faith experienced lower cortisol levels in the face of life stressors such as illness."},{"tagName":"p","source":"Prayer may \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6985459/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003ealso help\u003c/a\u003e\u003c/hl-trusted-source\u003e reduce stress, anxiety, and depression."},{"tagName":"p","source":"If you do not consider yourself spiritual, these benefits \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4475556/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003emay also\u003c/a\u003e\u003c/hl-trusted-source\u003e be available through \u003ca href=\"https://www.healthline.com/health/anxiety/meditation-for-anxiety\" class=\"content-link css-1c2ok3c\"\u003emeditation\u003c/a\u003e, developing a social support group, and performing acts of kindness."},{"tagName":"blockquote","attributes":{"className":"is-layout-flow wp-block-quote-is-layout-flow css-pc7ote"},"source":"\u003cstrong\u003eSummary\u003c/strong\u003e\u003cp\u003eFor those with spiritual inclinations, developing faith and participating in prayer can help manage cortisol. Whether you’re spiritual or not, performing acts of kindness can also improve your cortisol levels.\u003c/p\u003e"}]},{"id":"diet","title":"Diet","isCollapsable":false,"header":[{"tagName":"a","attributes":{"name":12}},"10. Eat a nutritious diet"],"body":[{"tagName":"p","source":"While all foods can be enjoyed in moderation, being mindful of the foods you eat may relieve symptoms of stress and help you better manage your cortisol levels."},{"tagName":"p","source":"Regular \u003ca href=\"https://www.healthline.com/nutrition/how-much-sugar-per-day\" class=\"content-link css-1c2ok3c\"\u003ehigh added sugar intake\u003c/a\u003e may result in elevated cortisol levels. Interestingly, a diet high in sugar may also suppress cortisol release during stressful events, making it more difficult for your body to handle stressful situations."},{"tagName":"p","source":"\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893582/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003eOne study\u003c/a\u003e\u003c/hl-trusted-source\u003e found that a diet high in added sugar, refined grains, and saturated fat led to significantly higher cortisol levels than a diet high in whole grains, fruits, vegetables, and polyunsaturated fats."},{"tagName":"p","source":"\u003ca href=\"https://www.sciencedirect.com/science/article/pii/S0924977X19317237\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003eResearch\u003c/a\u003e has shown a strong relationship between a healthy gut microbiome — all the microbes living in your gut — and improved mental health. Therefore, consuming foods to support a healthy gut may help reduce stress and anxiety and improve overall health."},{"tagName":"p","source":"Other foods \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7322666/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003ethat help\u003c/a\u003e\u003c/hl-trusted-source\u003e manage cortisol include:"},{"tagName":"ul","source":"\u003cli\u003e\u003cstrong\u003eDark chocolate:\u003c/strong\u003e Dark chocolate contains many flavonoids, which \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6616509/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003emay buffer\u003c/a\u003e\u003c/hl-trusted-source\u003e stress reactivity in the adrenal glands, resulting in lower cortisol release.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eWhole grains:\u003c/strong\u003e Unlike refined grains, whole grains are rich in plant-based polyphenols and fiber, which \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893582/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003emay support\u003c/a\u003e\u003c/hl-trusted-source\u003e stress levels and gut health. \u003c/li\u003e\u003cli\u003e\u003cstrong\u003eWhole fruits and vegetables:\u003c/strong\u003e Whole fruits and vegetables contain many antioxidants and polyphenolic compounds that fight cell-damaging free radicals and \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9363314/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003emay help\u003c/a\u003e\u003c/hl-trusted-source\u003e reduce cortisol levels.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eLegumes and lentils:\u003c/strong\u003e High in fiber, they support a healthy gut while managing blood sugar levels.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eGreen tea:\u003c/strong\u003e Green tea \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8889529\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003econtains\u003c/a\u003e\u003c/hl-trusted-source\u003e catechins, other polyphenols, and a calming compound known as L-theanine, which has been linked to reduced stress and increased mental alertness.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eProbiotics and prebiotics:\u003c/strong\u003e \u003ca href=\"https://www.healthline.com/nutrition/8-health-benefits-of-probiotics\" class=\"content-link css-1c2ok3c\"\u003eProbiotics\u003c/a\u003e are friendly, symbiotic bacteria in foods such as yogurt, sauerkraut, and kimchi. Prebiotics, such as soluble fiber, provide food for these bacteria. Both probiotics and prebiotics are linked to better gut and mental health.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eHealthy fats:\u003c/strong\u003e A diet high in unsaturated fat and low in saturated fat is associated with better overall health and mental well-being. In particular, omega-3 fatty acids are best linked with brain health and reduced stress. Good sources include fatty fish, nuts, and seeds.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eWater:\u003c/strong\u003e Dehydration \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6168646/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003ecan temporarily\u003c/a\u003e\u003c/hl-trusted-source\u003e increase cortisol levels, making drinking water throughout the day even more important.\u003c/li\u003e"},{"tagName":"blockquote","attributes":{"className":"is-layout-flow wp-block-quote-is-layout-flow css-pc7ote"},"source":"\u003cstrong\u003eSummary\u003c/strong\u003e\u003cp\u003eFor better gut and mental health, opt for a nutrient-dense diet full of whole fruits and vegetables, whole grains, healthy fats, and foods high in prebiotics and probiotics.\u003c/p\u003e"}]},{"id":"supplements","title":"Supplements","isCollapsable":false,"header":[{"tagName":"a","attributes":{"name":13}},"11. Take certain supplements"],"body":[{"tagName":"p","source":"In addition to a nutrient-dense diet, certain supplements may also support lower cortisol levels."},{"tagName":"h3","source":"Fish oil"},{"tagName":"p","source":"Fish oil is one of the best sources of \u003ca href=\"https://www.healthline.com/nutrition/17-health-benefits-of-omega-3\" class=\"content-link css-1c2ok3c\"\u003eomega-3 fatty acids\u003c/a\u003e, which are thought to reduce cortisol."},{"tagName":"p","source":"A longitudinal \u003ca href=\"https://www.sciencedirect.com/science/article/pii/S0306453018302117\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003ecohort study\u003c/a\u003e involving 2,724 participants showed that having high omega-3 levels in the blood was associated with lower levels of inflammation and cortisol."},{"tagName":"p","source":"Though you can get omega-3s from fish, you can also opt for a \u003ca href=\"https://www.healthline.com/nutrition/best-fish-oil-supplement\" class=\"content-link css-1c2ok3c\"\u003efish oil supplement\u003c/a\u003e. You can speak with a healthcare professional first to \u003ca href=\"https://www.healthline.com/nutrition/best-time-to-take-fish-oil\" class=\"content-link css-1c2ok3c\"\u003eensure it’s right for you\u003c/a\u003e."},{"tagName":"h3","source":"Ashwagandha"},{"tagName":"p","source":"\u003ca href=\"https://www.healthline.com/nutrition/12-proven-ashwagandha-benefits\" class=\"content-link css-1c2ok3c\"\u003eAshwagandha\u003c/a\u003e is an adaptogen herb widely used in traditional medicine to treat anxiety and help people adapt to stress."},{"tagName":"p","source":"\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003eA randomized controlled trial\u003c/a\u003e\u003c/hl-trusted-source\u003e in 60 adults showed reduced cortisol levels after taking 250 or 600 mg of ashwagandha extract for 8 weeks, while the control group showed no significant changes."},{"tagName":"p","source":"Other \u003chl-trusted-source source=\"National Institutes of Health Office of Dietary Supplements\" rationale=\"Governmental authority\"\u003e\u003ca href=\"https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003eresearch\u003c/a\u003e\u003c/hl-trusted-source\u003e suggests ashwagandha extract may be effective in reducing cortisol levels and reducing symptoms of anxiety. That said, larger studies are still needed."},{"tagName":"p","source":"If you want to try ashwagandha, be sure it’s from a company with third-party verification. Speaking with a healthcare professional before taking any new supplements is best."},{"tagName":"blockquote","attributes":{"className":"is-layout-flow wp-block-quote-is-layout-flow css-pc7ote"},"source":"\u003cstrong\u003eSummary\u003c/strong\u003e\u003cp\u003eFish oil and ashwagandha extract may help reduce anxiety and cortisol levels in the body, though more research is still needed.\u003c/p\u003e"}]},{"id":"resources","title":"Resources","isCollapsable":false,"header":["Resources"],"body":[{"tagName":"p","source":"If you have high levels of \u003ca href=\"https://www.healthline.com/health/stress\" class=\"content-link css-1c2ok3c\"\u003estress\u003c/a\u003e, it may be a good idea to \u003ca href=\"https://www.healthline.com/health/therapy-for-stress\" class=\"content-link css-1c2ok3c\"\u003etalk with a mental health professional\u003c/a\u003e, such as an in-person or \u003ca href=\"https://www.healthline.com/health/our-top-10-online-therapy-picks\" class=\"content-link css-1c2ok3c\"\u003eonline therapist\u003c/a\u003e."},{"tagName":"p","source":"They may be able to help you better manage your response to the stressors in your life, which can help reduce their impact."}]},{"id":"faq","title":"FAQ","isCollapsable":false,"header":["Frequently asked questions"],"body":[{"tagName":"script","attributes":{"type":"application/ld+json"},"source":"\n{\n \"@context\": \"https://schema.org\",\n \"@type\": \"FAQPage\",\n \"mainEntity\": [{\n \"@type\": \"Question\",\n \"name\": \"How can I lower my cortisol levels quickly?\",\n \"acceptedAnswer\": {\n \"@type\": \"Answer\",\n \"text\": \"You may be able to reduce your cortisol levels quickly by practicing mindfulness, deep breathing, or forced laughter.\"\n }\n },{\n \"@type\": \"Question\",\n \"name\": \"What foods reduce cortisol?\",\n \"acceptedAnswer\": {\n \"@type\": \"Answer\",\n \"text\": \"A balanced and nutritious diet that includes whole grains, whole fruits and vegetables, legumes, and healthy fats may help reduce cortisol levels.\"\n }\n },{\n \"@type\": \"Question\",\n \"name\": \"What is a natural cortisol blocker?\",\n \"acceptedAnswer\": {\n \"@type\": \"Answer\",\n \"text\": \"Natural cortisol blockers include fish oil and ashwagandha, which may help reduce cortisol levels.\"\n }\n },{\n \"@type\": \"Question\",\n \"name\": \"What supplement reduces cortisol?\",\n \"acceptedAnswer\": {\n \"@type\": \"Answer\",\n \"text\": \"Evidence-backed supplements that help reduce cortisol include ashwagandha and fish oil.\"\n }\n }]\n}\n"},{"tagName":"h3","source":"How can I lower my cortisol levels quickly?"},{"tagName":"p","source":"You may be able to reduce your cortisol levels quickly by practicing mindfulness, deep breathing, or forced laughter. "},{"tagName":"h3","source":"What foods reduce cortisol?"},{"tagName":"p","source":"A balanced and nutritious diet that includes whole grains, whole fruits and vegetables, legumes, and healthy fats \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7322666/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003emay help\u003c/a\u003e\u003c/hl-trusted-source\u003e reduce cortisol levels."},{"tagName":"h3","source":"What is a natural cortisol blocker?"},{"tagName":"p","source":"Natural cortisol blockers include \u003ca href=\"https://www.sciencedirect.com/science/article/pii/S0306453018302117\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003efish oil\u003c/a\u003e and \u003chl-trusted-source source=\"National Institutes of Health Office of Dietary Supplements\" rationale=\"Governmental authority\"\u003e\u003ca href=\"https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003eashwagandha\u003c/a\u003e\u003c/hl-trusted-source\u003e, which may help reduce cortisol levels."},{"tagName":"h3","source":"What supplement reduces cortisol?"},{"tagName":"p","source":"Evidence-backed supplements that help reduce cortisol include \u003chl-trusted-source source=\"National Institutes of Health Office of Dietary Supplements\" rationale=\"Governmental authority\"\u003e\u003ca href=\"https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003eashwagandha\u003c/a\u003e\u003c/hl-trusted-source\u003e and \u003ca href=\"https://www.sciencedirect.com/science/article/pii/S0306453018302117\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003efish oil\u003c/a\u003e. "}]},{"id":"takeaway","title":"Takeaway","isCollapsable":false,"header":[{"tagName":"a","attributes":{"name":14}},"The bottom line"],"body":[{"tagName":"p","source":"Cortisol is a hormone that is released during times of stress. While important for reacting to physiological and psychological stressors, chronically high cortisol can lead to poor health."},{"tagName":"p","source":"Along with speaking with a healthcare professional, healthier lifestyle habits can help naturally reduce cortisol levels."},{"tagName":"p","source":"If you’re looking for a natural way to reduce your cortisol levels and overall stress, try the simple lifestyle tips above."}]}],"hasAffiliateLinks":false,"affiliates":[],"propsFor":{"articleResources":[{"displayLink":"sciencedirect.com/science/article/pii/S0924977X19317237","link":"https://www.sciencedirect.com/science/article/pii/S0924977X19317237","title":{"tagName":"span","source":"Adan RAH, et al. (2019). Nutritional psychiatry: Towards improving mental health by what you eat."}},{"displayLink":"ncbi.nlm.nih.gov/pmc/articles/PMC8889529","link":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8889529","title":{"tagName":"span","source":"Almudhi A, et al. (2022). Green tea consumption and the management of adrenal stress hormones in adolescents who stutter."}},{"displayLink":"ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional","link":"https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional","title":{"tagName":"span","source":"Ashwagandha: Is it helpful for stress, anxiety, or sleep? (2023)."}},{"displayLink":"niddk.nih.gov/health-information/weight-management/tips-get-active/benefits-physical-activity","link":"https://www.niddk.nih.gov/health-information/weight-management/tips-get-active/benefits-physical-activity","title":{"tagName":"span","source":"Benefits of physical activity. (2017)."}},{"displayLink":"academic.oup.com/sleep/article/43/2/zsz228/5602177","link":"https://academic.oup.com/sleep/article/43/2/zsz228/5602177","title":{"tagName":"span","source":"Booker LA, et al. (2020). The role of sleep hygiene in the risk of shift work disorder in nurses."}},{"displayLink":"ncbi.nlm.nih.gov/pmc/articles/PMC4475556/","link":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4475556/","title":{"tagName":"span","source":"Buttle H, et al. (2015). Measuring a journey without goal: Meditation, spirituality, and physiology."}},{"displayLink":"sciencedirect.com/science/article/pii/S0306453021002109","link":"https://www.sciencedirect.com/science/article/pii/S0306453021002109","title":{"tagName":"span","source":"Caplin A, et al. (2021). The effects of exercise intensity on the cortisol response to a subsequent acute psychosocial stressor."}},{"displayLink":"ncbi.nlm.nih.gov/pmc/articles/PMC6168646/","link":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6168646/","title":{"tagName":"span","source":"Castro-Sepulveda M, et al. (2018). Basal mild dehydration increase salivary cortisol after a friendly match in young elite soccer players."}},{"displayLink":"ncbi.nlm.nih.gov/pmc/articles/PMC6985459/","link":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6985459/","title":{"tagName":"span","source":"Chirico F, et al. (2019). Spirituality and prayer on teacher stress and burnout in an Italian cohort: A pilot, before-after controlled study."}},{"displayLink":"ncbi.nlm.nih.gov/pmc/articles/PMC8934415/","link":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8934415/","title":{"tagName":"span","source":"Correale C, et al. (2022). Improving the emotional distress and the experience of hospitalization in children and adolescent patients through animal assisted interventions: A systematic review."}},{"displayLink":"ncbi.nlm.nih.gov/pmc/articles/PMC9823716/","link":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9823716/","title":{"tagName":"span","source":"Di Polito N, et al. (2023). Real-world intake of dietary sugars is associated with reduced cortisol reactivity following an acute physiological stressor."}},{"displayLink":"ncbi.nlm.nih.gov/pmc/articles/PMC8767951/","link":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8767951/","title":{"tagName":"span","source":"Egerer M, et al. (2022). Gardening can relieve human stress and boost nature connection during the COVID-19 pandemic."}},{"displayLink":"ncbi.nlm.nih.gov/pmc/articles/PMC6426042/","link":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6426042/","title":{"tagName":"span","source":"McCleary-Gaddy AT, et al. (2019). Weight stigma and hypothalamic\u0026ndash;pituitary\u0026ndash;adrenocortical axis reactivity in individuals who are overweight."}},{"displayLink":"ncbi.nlm.nih.gov/pmc/articles/PMC8042315/","link":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8042315/","title":{"tagName":"span","source":"Gee NR, et al. (2021). Dogs supporting human health and well-being: A biopsychosocial approach."}},{"displayLink":"ncbi.nlm.nih.gov/pmc/articles/PMC5526744/","link":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5526744/","title":{"tagName":"span","source":"Hoge EA, et al. (2018). The effect of mindfulness meditation training on biological acute stress responses in generalized anxiety disorder."}},{"displayLink":"journals.lww.com/jbisrir/fulltext/2019/09000/effectiveness_of_diaphragmatic_breathing_for.6.aspx","link":"https://journals.lww.com/jbisrir/fulltext/2019/09000/effectiveness_of_diaphragmatic_breathing_for.6.aspx","title":{"tagName":"span","source":"Hopper S, et al. (2019). Effectiveness of diaphragmatic breathing for reducing physiological and psychological stress in adults: a quantitative systematic review."}},{"displayLink":"ncbi.nlm.nih.gov/pmc/articles/PMC10204943/","link":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10204943/","title":{"tagName":"span","source":"Kaercher Kramer C, et al. (2023). Laughter as medicine: A systematic review and meta-analysis of interventional studies evaluating the impact of spontaneous laughter on cortisol levels."}},{"displayLink":"ncbi.nlm.nih.gov/pmc/articles/PMC9480195/","link":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9480195/","title":{"tagName":"span","source":"Lata F, et al. (2021). Listening to music as a stress management tool."}},{"displayLink":"pubmed.ncbi.nlm.nih.gov/26795454/","link":"https://pubmed.ncbi.nlm.nih.gov/26795454/","title":{"tagName":"span","source":"Laurent HK, et al. (2016). Mindfulness during romantic conflict moderates the impact of negative partner behaviors on cortisol responses."}},{"displayLink":"ncbi.nlm.nih.gov/pmc/articles/PMC6125057/","link":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6125057/","title":{"tagName":"span","source":"Louie D, et al. (2016). The laughter prescription."}},{"displayLink":"ncbi.nlm.nih.gov/pmc/articles/PMC7503485/","link":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7503485/","title":{"tagName":"span","source":"Marshall M, et al. (2020). A comparison of the acute effects of different forms of yoga on physiological and psychological stress: A pilot study."}},{"displayLink":"pubmed.ncbi.nlm.nih.gov/35253300/","link":"https://pubmed.ncbi.nlm.nih.gov/35253300/","title":{"tagName":"span","source":"Mograss M, et al. (2022). The effects of napping on night-time sleep in healthy young adults."}},{"displayLink":"ncbi.nlm.nih.gov/pmc/articles/PMC3957224/","link":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3957224/","title":{"tagName":"span","source":"Newberg AB, et al. (2014). The neuroscientific study of spiritual practices."}},{"displayLink":"ncbi.nlm.nih.gov/pmc/articles/PMC7202382/","link":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7202382/","title":{"tagName":"span","source":"Nollet M, et al. (2020). Sleep deprivation and stress: a reciprocal relationship."}},{"displayLink":"pubmed.ncbi.nlm.nih.gov/25090099/","link":"https://pubmed.ncbi.nlm.nih.gov/25090099/","title":{"tagName":"span","source":"Pauley PM, et al. (2015). The stress-buffering effects of a brief dyadic interaction before an acute stressor."}},{"displayLink":"ncbi.nlm.nih.gov/pmc/articles/PMC7068538/","link":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7068538/","title":{"tagName":"span","source":"Pulopulos MM, et al. (2020). Relationship between cortisol changes during the night and subjective and objective sleep quality in healthy older people."}},{"displayLink":"ncbi.nlm.nih.gov/pmc/articles/PMC9363314/","link":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9363314/","title":{"tagName":"span","source":"Radavelli-Bagatini S, et al. (2022). Associations of specific types of fruit and vegetables with perceived stress in adults: the AusDiab study."}},{"displayLink":"ncbi.nlm.nih.gov/pmc/articles/PMC9884344/","link":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9884344/","title":{"tagName":"span","source":"Sayadi AR, et al. (2022). The effect of mindfulness-based stress reduction (MBSR) training on serum cortisol levels, depression, stress, and anxiety in type 2 diabetic older adults during the COVID-19 outbreak."}},{"displayLink":"ncbi.nlm.nih.gov/pmc/articles/PMC6893582/","link":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893582/","title":{"tagName":"span","source":"Soltani H, et al. (2019). Increasing dietary carbohydrate as part of a healthy whole food diet intervention dampens eight week changes in salivary cortisol and cortisol responsiveness."}},{"displayLink":"tandfonline.com/doi/full/10.1080/07420528.2018.1527773","link":"https://www.tandfonline.com/doi/full/10.1080/07420528.2018.1527773","title":{"tagName":"span","source":"T\u0026auml;hk\u0026auml;m\u0026ouml; L, et al. (2019). Systematic review of light exposure impact on human circadian rhythm."}},{"displayLink":"ncbi.nlm.nih.gov/books/NBK538239/","link":"https://www.ncbi.nlm.nih.gov/books/NBK538239/","title":{"tagName":"span","source":"Thau L, et al. (2023). Physiology, cortisol."}},{"displayLink":"sciencedirect.com/science/article/pii/S0306453018302117","link":"https://www.sciencedirect.com/science/article/pii/S0306453018302117","title":{"tagName":"span","source":"Thesing CS, et al. (2018). Omega-3 polyunsaturated fatty acid levels and dysregulations in biological stress systems."}},{"displayLink":"pubmed.ncbi.nlm.nih.gov/30632797/","link":"https://pubmed.ncbi.nlm.nih.gov/30632797/","title":{"tagName":"span","source":"Rasmussen KR, et al. (2019). Meta-analytic connections between forgiveness and health: the moderating effects of forgiveness-related distinctions."}},{"displayLink":"ncbi.nlm.nih.gov/books/NBK589670/","link":"https://www.ncbi.nlm.nih.gov/books/NBK589670/","title":{"tagName":"span","source":"Reinganum MI, et al. (2023). Shift work hazards."}},{"displayLink":"pubmed.ncbi.nlm.nih.gov/25439114/","link":"https://pubmed.ncbi.nlm.nih.gov/25439114/","title":{"tagName":"span","source":"Vagnoli L, et al. (2015). Can presence of a dog reduce pain and distress in children during venipuncture?"}},{"displayLink":"ncbi.nlm.nih.gov/pmc/articles/PMC5958156/","link":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5958156/","title":{"tagName":"span","source":"van der Valk ES, et al. (2018). Stress and obesity: Are there more susceptible individuals?"}},{"displayLink":"ncbi.nlm.nih.gov/pmc/articles/PMC6243712/","link":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6243712/","title":{"tagName":"span","source":"Vrinceanu T, et al. (2017). Dance-movement therapy leads to a lower cortisol awakening response\u0026mdash;a sign of stress reduction?"}},{"displayLink":"ncbi.nlm.nih.gov/pmc/articles/PMC6519567/","link":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6519567/","title":{"tagName":"span","source":"Yeung A, et al. (2018). Qigong and tai-chi for mood regulation."}},{"displayLink":"ncbi.nlm.nih.gov/pmc/articles/PMC6279721/","link":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6279721/","title":{"tagName":"span","source":"Yoshikawa Y, et al. (2019). Beneficial effect of laughter therapy on physiological and psychological function in elders."}},{"displayLink":"ncbi.nlm.nih.gov/pmc/articles/PMC6137615/","link":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137615/","title":{"tagName":"span","source":"Zaccaro A, et al. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing."}}],"byline":{"authors":[{"id":520,"name":{"display":"Katey Davidson, MScFN, RD, CPT","first":"Katey","last":"Davidson, MScFN, RD, CPT"},"link":"/authors/katey-davidson","type":{"value":"author","label":"Author"},"nid":"161094","specialties":[],"guestTitle":"","bio":{"text":"\u003cp data-pm-slice=\"1 1 []\"\u003eKatey Davidson, MScFN, RD, CPT, is a Canadian registered dietitian and certified personal trainer. She holds a master\u0026#8217;s in science in foods and nutrition from Western University. Her personal training certification is from the American Council of Exercise (ACE). She specializes in women’s nutrition and fitness, with focus on sustainable, long-term behavior change. When she’s not writing, she runs \u003ca class=\"ProsemirrorEditor-link\" href=\"https://tasteofnutrition.com/\"\u003eTaste of Nutrition\u003c/a\u003e on her website and \u003ca class=\"ProsemirrorEditor-link\" href=\"https://www.tiktok.com/@tasteofnutrition?\"\u003eTikTok\u003c/a\u003e, where she shares useful tips to over 100,000 people on nutrition, fitness, and overall wellness. In addition, she teaches at the School of Food and Nutritional Sciences at Brescia University College, an affiliate of Western University. Also learn more on her \u003ca class=\"ProsemirrorEditor-link\" href=\"https://www.instagram.com/tasteofnutrition/ \"\u003eInstagram\u003c/a\u003e and \u003ca class=\"ProsemirrorEditor-link\" href=\"https://www.linkedin.com/in/katey-davidson-mscfn-rd-cpt-87b60267 \"\u003eLinkedIn\u003c/a\u003e pages.\u003c/p\u003e\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.healthline.com/wp-content/uploads/2022/10/Katey-Davidson1-500x500-Bio.png"}},{"id":6112,"name":{"display":"Heather Hobbs","first":"Heather","last":"Hobbs"},"link":"/authors/heather-hobbs","type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003eHeather Hobbs (she/her) is an editor at Healthline Media and RVO Health. She has also worked in content creation, marketing, copy editing, and search engine optimization (SEO) for brands, agencies, and nonprofit organizations. A former educator, she earned her MA in teaching as well as a BA with a double major in English writing and Spanish, along with a minor in French. You can find her on \u003ca class=\"PrimaryLink BaseLink\" href=\"https://www.linkedin.com/in/heather-hobbs/\" target=\"_blank\" rel=\"noreferrer noopener\"\u003eLinkedIn\u003c/a\u003e.\u003c/p\u003e\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.healthline.com/wp-content/uploads/2024/05/Heather_Hobbs-500x500-Bio.png"}}],"medicalReviewers":[{"id":2982,"name":{"display":"Francis Kuehnle, MSN, RN-BC","first":"Francis","last":"Kuehnle, MSN, RN-BC"},"userLogin":"fkuehnle","links":{"website":"","facebook":"","linkedin":"","twitter":"","instagram":"","tiktok":""},"link":"/reviewers/francis-kuehnle-msn-rn-bc","type":{"value":"medical_reviewer","label":"Medical Advisor"},"nid":"164199","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eMx. Francis Kuehnle is a registered nurse whose main areas of interest include therapeutic communication, compassionate care of patients experiencing psychosis, and LGBTQIA+ language. They are a faculty member at the University of Iowa College of Nursing and teach mental health nursing to undergraduate pre-licensure students.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eEducation\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eMount Mercy University, MSN\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eUniversity of Iowa College of Nursing, BSN\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eCertifications\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eRegistered Nurse\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCardiopulmonary Resuscitation (CPR) Certification\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003ePsychiatric-Mental Health Nursing Certificate\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eProfessional Accomplishments\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eReceived the 2019 Teaching Excellence Award from the University of Iowa College of Nursing\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eAffiliations\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003ca href=\"https://www.apna.org/\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eAmerican Psychiatric Nursing Association (APNA)\u003c/span\u003e\u003c/a\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003ca href=\"https://thecircle.sigmanursing.org/gammagammachapter/home\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eSigma Theta Tau International Honor Society of Nursing \u0026#8211; Gamma Chapter\u003c/span\u003e\u003c/a\u003e\u003c/li\u003e\n\u003c/ul\u003e\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.healthline.com/wp-content/uploads/2022/01/Francis-Kuehnle-500x500-Bio.png"}}],"id":"wp-3320604","updateReason":["The article was updated with additional information to ensure it provides our readers with a comprehensive overview of the topic."],"editor":"Heather Hobbs","factCheckedBy":"","factCheckers":[],"articleHistory":{"2017-04-17":{"updateReason":[],"authors":"Matthew Thorpe"},"2021-06-11":{"updateReason":["The article was updated with additional information to ensure it provides our readers with a comprehensive overview of the topic.","The article was updated with current verified sources and links to relevant information."],"authors":"Katey Davidson, MScFN, RD, CPT","editor":"Cheryl S. Grant","copyEditor":"Delores Smith-Johnson"},"2021-06-14":{"medicallyReviewedBy":"Dominique Fontaine, BSN, RN, HNB-BC, HWNC-BC"},"2023-01-17":{"updateReason":["The article was updated with additional information to ensure it provides our readers with a comprehensive overview of the topic."],"authors":"Katey Davidson, MScFN, RD, CPT","editor":"Cheryl S. 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