You’ve probably all heard cortisol referred to as the ‘stress hormone’ and before we talk about lowering it, it’s worth understanding what it actually does and why it matters.
What actually is cortisol?
Cortisol is a hormone made by the small glands that sit just above your kidneys and it’s released whenever your body senses stress.
Another way to think about cortisol is by viewing it as your in-built alarm system (stay with me here!). At times when you’re under pressure, cortisol kicks in to sharpen your focus, giving you a burst of energy. In this sense, it can help you deal with whatever challenge you’re facing at the time.
Cortisol can be very useful. It contributes to waking us up in the morning, responding to certain tasks, and supports us in getting through demanding situations/perceived stressors. Cortisol also tends to follow a natural rhythm across the course of the day. Typically, it is at its highest upon waking and then gradually drops as the day progresses.
So why does cortisol get so much bad press? Problems arise when the rhythm of this process starts to break down. Let me explain some more.
Table of Contents
What actually is cortisol? What happens when cortisol remains high? 5 ways to keep cortisol levels in check 1. Sleep: The main lever 2. Exercise: It’s more about ‘how’ than ‘how hard’ 3. Breathing and mindfulness: More powerful than they sound 4. Diet: What you eat affects how you feel 5. Connection, nature and rest Cortisol? Under control Frequently Asked Questions
What happens when cortisol remains high?
Modern life - with prolonged work pressure, financial uncertainty and worry, poor sleep and constant background digital noise - can cause cortisol to spike. It’s not the stress response that causes harm in itself, it’s when cortisol levels remain high throughout the day that we run into health issues.
Research consistently links chronically high cortisol to:
Increased blood pressure and changes in blood vessel function: Over time, this contributes to greater cardiovascular strain and is linked with an increased risk of heart attack and stroke.
Weight gain and disrupted blood sugar: Sustained high cortisol levels are associated with increased visceral (belly fat) fat storage and reduced insulin sensitivity. This combination can disrupt blood sugar regulation and increase the risk of developing type-2 diabetes over time.
Weakened immune system: High cortisol over time makes the body less able to fight off infections.
Impacted memory and concentration: Long-term exposure has been linked to difficulty focusing, poor memory, and reduced ability to make decisions.
Poorer mental health: Persistently high cortisol is associated with anxiety, low mood, and emotional instability.
This isn't just wellness industry noise! The evidence base is substantial, and managing chronic stress is considered one of the most important things we can do for our longevity and health.
5 ways to keep cortisol levels in check
The good news is that there are a number of well-researched strategies that can help to bring our cortisol back into a healthy range. Here are five of them.
1. Sleep: The main lever
If you take one thing from this blog, let it be this: sleep matters more than almost anything else when it comes to cortisol.
A widely cited study found that even just one night of poor sleep led to measurably higher cortisol levels the very next evening. Poor sleep doesn't just leave you tired, it directly pushes your stress hormones up. If this happens night after night, that elevated level could become your new baseline.
Simply put, we need to prioritise and maximise the quality of our sleep! This means 7-9 hours of quality sleep, consistently. I am sure you have heard it all before. Struggling to wind down or even stay asleep can be a real challenge for a lot of us - and this is where Extracted’s Dream Team Bundle could really support your sleep goals.
2. Exercise: It’s more about ‘how’ than ‘how hard’
Regular movement is consistently linked to healthier cortisol levels over time, but the type of exercise matters more than most people realise.
It is commonly known that exercise and movement are great ways to manage stress and therefore our cortisol levels. However, a more recent analysis found that gentle, mindful forms of movement like yoga and tai chi show the strongest evidence for reducing cortisol, while very high-intensity exercise actually tended to push cortisol levels up.
So, according to this research, we can fairly conclude that a 30-minute brisk walk, a swim, a cycle, or a yoga class most days is likely to do more good for your stress levels than occasional intense workouts (depending on your health goals). Yoga - which combines movement, breathing and mental focus - appears to be the most beneficial for lowering cortisol levels.
3. Breathing and mindfulness: More powerful than they sound
Breathwork and mindfulness have moved well beyond wellness trends, as there are heaps of studies supporting them.
Regular meditation and mindfulness practice produces meaningful reductions in cortisol, particularly in people who are already experiencing high levels of stress.
Five minutes a day of a specific breathing technique can be incredibly beneficial. For instance, a slow double inhale through the nose, followed by a long exhale through the mouth, can reduce both cortisol and feelings of stress. This technique alone outperformed other techniques, including standard mindfulness meditation.
Box breathing is another simple method with good evidence behind it. It involves breathing in for four counts, holding for four, breathing out for four, holding for four. Repeat for a few minutes. This is known to stimulate/activate the ‘rest and digest’ branch of our central nervous system, otherwise known as the parasympathetic nervous system.
These approaches don't require hours of practice. Short, consistent use is what makes the difference. Calmee by Extracted may complement these practices well, particularly if you find it hard to switch off in the evenings or feel you're stuck in a constant state of low-level tension.
4. Diet: What you eat affects how you feel
What we eat influences cortisol both directly and indirectly. Diets high in sugar and heavily processed foods can contribute to higher cortisol, partly because they cause blood sugar to spike and crash which the body reads as a form of stress. But also, because diets high in sugar and processed foods cause inflammation, which the body also has to manage.
The dietary pattern most consistently linked to lower stress markers is one built around real, whole foods: plenty of vegetables and fruit, wholegrains, legumes, oily fish (like salmon or mackerel), nuts and seeds. Oily fish in particular contain omega-3 fatty acids, which have anti-inflammatory properties and have been studied for their effect on stress hormones. Extracted have their very own vegan Omega-3 supplement, which can be useful if you don’t eat fish.
Eating enough protein throughout the day also helps keep blood sugar stable, which reduces the up-and-down cortisol fluctuations that come with energy crashes.
Hydration also plays a role that often gets overlooked. Even mild dehydration acts as a stressor on the body, triggering a small but measurable rise in cortisol. Keeping fluid intake consistent throughout the day is a simple win. Hydree can offer very practical support here, especially if you find plain water difficult to drink regularly.
5. Connection, nature and rest
Loneliness and social isolation are genuinely associated with higher cortisol, with the total opposite also being true. Time spent with people you feel comfortable with - whether that's friends, family, or a community group - all act as a real buffer against the physical effects of stress. It's not just good for the soul, it genuinely has a measurable effect on stress hormones.
Spending time outdoors in green spaces has also been repeatedly linked to lower cortisol. You don't need a forest! Even a local park can make a difference.
Finally: rest. Not entertainment, not scrolling, actual downtime. Limiting caffeine (particularly after midday), cutting back on alcohol (which disrupts sleep quality and raises cortisol the following day) and building proper rest into your week all add up over time.
Cortisol? Under control
There's no single fix for cortisol, but there is a well-evidenced cluster of habits that, taken together, give your body the chance to regulate stress hormones properly.
Sleep is the foundation. Gentle, consistent movement (especially mind-body practices like yoga) have some of the clearest evidence behind it. Breathing techniques and mindfulness are genuinely supported by research, not just popular opinion. What you eat and how well you stay hydrated creates the conditions in which everything else works better.
Small, consistent changes across these areas are what the evidence points to. And the research is clear: those changes can make a real difference, not just to how you feel day to day, but to your long-term health.
The Author: Jordan Cantwell BSc Occupational Therapist
Jordan combines occupational therapy principles, health coaching and holistic support to help individuals improve their physical, cognitive and emotional wellbeing.
Jordan has experience working in multiple hospital settings and currently specialises in support and rehabilitation for individuals suffering from long-term effects of Covid-19.
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Note: This article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
