The kind of daily rituals that do the heavy lifting (so you don’t have to)
We know that high cortisol levels aren’t exactly doing us any favours. And you don’t need a PhD in hormones to have picked that up somewhere between a stress headache and your third coffee. We’re all cycling between various de-stressing techniques to lower cortisol—and for good reason.
“Cortisol rises in response to demanding situations or perceived threats. Our body is designed to release it as needed, but problems arise when levels stay chronically elevated—which can impact the immune system, sleep, and mood,” says psychologist Pilar Guerra Escudero.
To get a sense of how damaging excess cortisol can be, consider this explanation from Dr Vicente Mera, an anti-ageing medicine expert at SHA Wellness and author of Young at Any Age (HarperCollins): “Cortisol reduces immunity as severely as treatments given to transplant or autoimmune patients. That’s why latent infections like herpes, or more serious ones like pneumonia in smokers, often appear during times of stress,” he writes.
Just as we aim to lower cortisol, we also benefit from boosting our so-called ‘happy hormones’— serotonin, which helps stabilise mood, and endorphins, which ease pain and increase feelings of euphoria. And while meditation and massages are tried-and-true methods, there are everyday habits that can quietly do the same heavy lifting.
“Physical activities like swimming or tai chi can be even more effective than meditation when it comes to lowering cortisol—especially if meditation feels frustrating or hard to sustain over time,” explains Guerra Escudero. “While meditation has been shown to reduce cortisol, if it causes stress or resistance, the benefits may backfire. Physical activity, on the other hand, offers a more natural release — it distracts without requiring mental effort, encouraging spontaneous disconnection from stressful thoughts.”
Below, five daily rituals that help lower cortisol while boosting feel-good hormones.
Laugh a little (or a lot)
“The best remedy against adversity is always a sense of humour,” explains Dr Mera. “Taking life with a sense of humour is not only fun, but it also reduces cortisol levels and anti-inflammatory substances.” So go ahead, watch that rom-com or, better yet, giggle with your friends. Laughter sometimes really is the best medicine, flooding the body with serotonin and endorphins.
Walk in nature (AKA Shinrin Yoku)
Sitting for hours at a stretch doesn’t just sap energy, it can tank your mood. “According to several studies, people who spend more than 8 hours a day sitting are 65% more likely to experience chronic fatigue and alterations in their mood,” says Dr Ángela Llaneza, gynaecologist and medical director of the Antiaging Medical Institute. Her recommendation? Forest bathing, or Shinrin Yoku, a Japanese practice of spending time in nature, particularly forests. “Walking in nature for 20 minutes can reduce cortisol by 16%, promoting mental calm.”
Eat dark chocolate
Rich, dark, and ideally over 85% cocoa. “Not only is it a pleasure for the palate, but it helps release endorphins, the hormones of happiness,” says Yaraseth del Castillo, nutritionist at Instituto Medico Antiaging. A square or two can go a long way.
Stretch (strike a power pose)
“Standing up, stretching your arms, or simply shifting your posture can lower stress and boost confidence,” says Beatriz Crespo, PhD in Medicine and High Sports Performance and author of Healthy Microhabits. A Harvard study even links ‘power poses’ with improved self-assurance. Stretching also helps ease muscle tension — and, you guessed it, lower cortisol.
Swim
Swimming is one of the best workouts you can do for your brain, body, and mood. “A Mayo Clinic study revealed that swimming reduces cortisol levels by 30 per cent and improves sleep quality,” notes Dr Llaneza. “Plus, it is a low-impact activity that promotes relaxation and improves blood circulation.”
