How to Lower Cortisol: 7 Proven Methods

Achiel Schoemans
2026-02-27T16:58:50+01:00

High cortisol? Discover 7 scientifically-backed methods to naturally lower your stress hormone: from sleep and breathing to magnesium and ashwagandha.

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Cortisol is the stress hormone your body produces when under pressure. In short periods, this is useful. It increases your alertness, mobilizes energy, and helps you respond to stressful situations. Due to chronic stress, poor sleep, or a consistently busy lifestyle, your stress system can remain continuously active. You notice this not only mentally but also physically.

In this article, you will learn how to lower cortisol with 7 scientifically proven methods to naturally reduce your cortisol levels. Not quick fixes, but sustainable strategies that help your body recover.

What is cortisol and why does it have so much influence on your body?

Cortisol is produced in the adrenal glands and normally follows a clear daily rhythm, the so-called cortisol curve. It peaks in the morning to wake you up and gradually declines towards the evening. This rhythm is closely linked to your HPA axis, the system that regulates your stress response.

When this rhythm is disturbed, cortisol can remain too high. This affects your sleep, fat storage, mood, and energy levels.

Do you want to understand more deeply how cortisol works and why it has such an impact on your body? Then also read our article on what cortisol exactly is and how it affects your system.

How do you recognize high cortisol levels?

Elevated cortisol levels often manifest subtly. Common signs include:

Poor or interrupted sleep

Feeling tired but at the same time agitated

Weight gain around the abdomen

Irritability or anxiety

Difficulty relaxing

Chronic stress literally changes how your body functions. In our article about what stress does to your body, you can read how this process biologically unfolds.

1. Improve your sleep quality, the foundation of cortisol regulation

Sleep and cortisol directly influence each other. One bad night can already measurably increase your cortisol the next day. And high cortisol levels make it harder to fall asleep. You break this cycle by prioritizing your sleep.

Some practical tips: go to bed and wake up at fixed times, even on weekends. Avoid screens for at least an hour before bedtime. Keep your bedroom cool and dark. Small adjustments with a noticeable effect on your daily rhythm.

2. Replenish your magnesium reserves to support your nervous system

Stress consumes magnesium, and this very mineral is essential for a well-functioning nervous system. A magnesium deficiency makes you more susceptible to stress stimuli, which can again increase your cortisol.

There are multiple forms of magnesium that are absorbed differently by your body. The most important for stress are magnesium bisglycinate and magnesium citrate. If you want to delve deeper into this topic, read our articles on how stress depletes your magnesium reserves and the difference between magnesium bisglycinate and citrate. Metis Essentials Magnesium contains magnesium bisglycinate, the best absorbable form that is also gentle on your digestion.

3. Exercise moderately, as intense exercise can increase cortisol

Exercise reduces stress, but intensity makes a big difference. Intense training temporarily increases cortisol, which is normal and healthy. However, if you are already chronically stressed, excessive intense exercise can further strain your system instead of relieving it.

Moderate exercise such as walking, cycling, or yoga is more effective in such cases for structural cortisol regulation. Thirty minutes of walking per day has consistently shown positive effects on stress hormones and mood in research.

4. Stabilize your blood sugar to avoid stress peaks

An underestimated cause of elevated cortisol is blood sugar fluctuations. When your blood sugar drops rapidly, your body responds with a stress response to raise it again, with cortisol as the steering mechanism. Eating regularly, sufficient protein, and fewer simple sugars help keep your blood sugar levels more stable.

5. Limit caffeine, especially after noon

Caffeine directly stimulates your adrenal glands and temporarily increases your cortisol. One cup of coffee in the morning is not a problem for most people. Multiple doses spread throughout the day, especially after 2 PM, can disrupt your natural cortisol decline and undermine your sleep quality.

6. Activate your parasympathetic nervous system through breathing

Your body has two modes: action and recovery. Chronic stress keeps you constantly in action mode, with your sympathetic nervous system dominating. Through targeted breathing exercises, light movement, or relaxation techniques, you activate the parasympathetic nervous system, the system that promotes recovery and rest.

A simple technique you can apply immediately:

Inhale for 4 seconds

Hold for 7 seconds

Exhale for 8 seconds

Repeat this 5 to 10 times. This pattern slows your heart rate and signals your stress system that it is safe to relax.

7. Use adaptogens like ashwagandha for targeted HPA axis support

Adaptogens are plant compounds that help calibrate your stress system. Ashwagandha is the most researched adaptogen for chronic stress. Multiple randomized, placebo-controlled studies show that daily use of a standardized ashwagandha extract, such as KSM-66®, leads to a significant decrease in cortisol after four to eight weeks.

Ashwagandha does not work acutely but gradually supports the HPA axis. It helps normalize your cortisol curve, not suppress it. This makes it particularly suitable as a supplement for long-term stress. In our article on lowering cortisol with ashwagandha, you can read what science says about dosage and efficacy. Metis Anti-Stress 03 combines KSM-66® ashwagandha with magnesium, two ingredients that each support your stress response at a different level.

When are supplements most useful?

Lifestyle always forms the basis. Without sufficient sleep, rest, and stability, no supplement will make a structural difference. But in periods of prolonged stress, when diet and lifestyle are not sufficiently compensating, targeted supplements can provide extra support to the stress system. Do you want to know more about which supplements help lower stress? You can read about this in our article on lowering cortisol with supplements.

When should you consult a doctor?

Sometimes the cause of chronically elevated cortisol lies deeper than lifestyle alone. Consult a doctor for persistent insomnia, severe anxiety or depression, unexplained weight gain around the abdomen, hormonal complaints, or if Cushing's syndrome is suspected. A correct diagnosis is always the first step.

Conclusion

Lowering cortisol is not a matter of applying one tip. It requires a combination of sleep, exercise, nutrition, and targeted support. Sleep and breathing have the fastest effect. Magnesium and ashwagandha offer structural support for long-term stress. By combining these methods, you restore your cortisol rhythm sustainably.

Do you want to start with targeted support? Metis Anti-Stress 03 combines ashwagandha (KSM-66®) and magnesium in one formula, developed by Belgian pharmacists.