10 simple ways to lower your cortisol and feel calmer every day

Between work, family, and the endless to-do list, it’s easy to feel like stress is running your life. For busy women, ongoing stress can disrupt your body’s natural rhythm- especially your cortisol levels.

Cortisol, often called the “stress hormone,” isn’t all bad. In fact, in a healthy pattern, cortisol rises in the morning to help you wake up and feel alert, then gently falls throughout the day so you can wind down and sleep at night.

But when you’re constantly in fight-or-flight mode, that rhythm can become dysregulated. Instead of peaking in the morning and tapering off, cortisol may stay elevated all day- or crash completely. This can leave you feeling wired but tired, anxious, emotionally drained, struggling to fall asleep, or waking up at 3am with your mind racing.

The good news?

You don’t need to overhaul your entire life to start feeling better. Small, simple shifts in your daily routine can help bring your stress hormones back into balance and support your body’s natural rhythms. Between work, family, and the endless to-do list, it’s easy to feel like stress is running your life. For busy women, ongoing stress can disrupt your body’s natural rhythm- especially your cortisol levels.

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 exposure (especially first thing in the morning) helps regulate your body’s internal clock, improving mood and regulating 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 and packages are designed to help you regulate your nervous system and cortisol levels naturally, to find calm again.

Ready to break free from the impacts of stress? [Book your first session today.]

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