10 Simple Ways to Lower Your Cortisol and Feel Calmer Every Day

Do you feel like you’re constantly juggling responsibilities, never able to slow down?

Between work, family, and the endless to-do list, it’s easy to feel like stress is running your life. For busy women, chronic stress can keep cortisol levels high, leading to exhaustion, anxiety, poor sleep, poor immunity, and even long-term health issues.

But the good news?

Small, simple shifts in your daily routine can help bring your stress hormones back into balance.

Here are 10 simple, science-backed ways to lower your cortisol naturally:

1. Breathe Slower

Your breath is a powerful tool for calming your nervous system. Try this: inhale for 4 seconds, exhale for 6. This simple shift can help reduce cortisol levels instantly.

2. Prioritise Sleep

Lack of sleep keeps your stress hormones elevated. Aim for 7-9 hours of quality rest by creating a relaxing bedtime routine—dim the lights, avoid screens, and sip on a calming tea. Your body needs sleep to detoxify and restore itself.

3. Move, But Gently

While exercise is great for stress relief, intense workouts can spike cortisol. Balance high-intensity exercise with gentle movement like walking, stretching, or yoga to support relaxation.

4. Step Outside Daily

Natural light helps regulate your body’s internal clock, improving mood and reducing cortisol. Even 10-minutes outside can make a difference.

5. Eat Real, Nourishing Foods

What you eat impacts your stress levels. Reduce processed foods and excess sugar, and focus on whole foods, healthy fats, and protein to keep blood sugar (and stress hormones) stable. Meal planning and food prep is key here.

6. Stay Hydrated

Did you know dehydration can increase cortisol? Keep a water bottle with you and aim for at least 2 litres of water daily.

7. Take Mini Mindfulness Breaks

Even 60 seconds of stillness can shift your body out of stress mode. Close your eyes, take a deep breath, and be present.

8. Watch Your Caffeine Intake

Too much caffeine can overstimulate your nervous system and increase cortisol. If you rely on coffee, consider swapping one cup for herbal tea or decaf.

9. Laugh & Connect

Laughter and social connection boost feel-good hormones like oxytocin and lower stress hormones. A quick call with a friend or a funny video can shift your mood instantly.

10. Try Soothing Natural Remedies

Herbs like ashwagandha, rhodiola, and holy basil help the body adapt to stress. Flower essences like Rescue Remedy or Help Essence are gentle remedies that support emotional well-being. Always check with a practitioner before adding new remedies to your routine.

Take Control of Your Stress Before It Takes Over

Small, consistent changes can have a big impact on how you feel. If you’re feeling stuck in stress mode, my Reset & Rebalance sessions are designed to help you regulate your nervous system naturally and find calm again.

💛 Ready to break free from stress? [Book your session today.]

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