How to Lower Cortisol Naturally: Sleep, Breath, Food and Movement

Cortisol is a hormone made by your adrenal glands that helps your body respond to stress, manage blood sugar and control inflammation. It naturally rises in the morning and falls through the day. When stress goes on for a long time, that rhythm can flatten. Lowering cortisol naturally usually means supporting this healthy daily rhythm with steady sleep, slow breathing, regular meals, movement and moments of rest.

How-to article · Themes: stress, sleep, breathing, food, movement and daily rhythm

Last updated: 5 November 2026

Written by Saj Ali

Reading time: about 11 minutes

How we wrote this article: this article was written by Saj Ali. It starts with guidance from the US National Institutes of Health, the CDC and the World Health Organization, adds published research, and every research claim links to its source.

Lowering cortisol in brief

• What cortisol is. A hormone from the adrenal glands, often called the “stress hormone”.
• Its rhythm. Normally highest in the morning and much lower by late afternoon.
• Sleep first. The CDC recommends at least 7 hours a night for adults aged 18 to 60.
• Breathe slowly. Five minutes of slow breathing a day is linked with calmer body signals.
• Move and eat regularly. The WHO recommends 150 to 300 minutes of moderate activity a week, and NIMH suggests regular, healthy meals.

Contents

1. What Is Cortisol?
2. Your Daily Cortisol Rhythm
3. When Stress Feels Constant
4. 1. Protect Your Sleep
5. 2. Breathe Slowly
6. 3. Eat Regular, Balanced Meals
7. 4. Move Your Body Most Days
8. 5. Build in Moments of Rest
9. What About Supplements and Adaptogens?
10. A Simple Daily Plan
11. Stress Management Beyond Cortisol
12. Frequently Asked Questions
13. Key Takeaways
14. Explore More on Self Help Supermarket
15. Sources

What Is Cortisol?

Cortisol is a hormone made by your adrenal glands, two small glands that sit above your kidneys. It affects almost every organ and tissue in your body. It helps you respond to stress, reduces inflammation, and helps control blood sugar and metabolism, which is why it is sometimes called the “stress hormone” (MedlinePlus (NIH)).

Cortisol is not a villain. You need it to wake up, stay alert and deal with challenges. The aim is not to get rid of it, but to help it rise and fall in a healthy daily pattern.

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Your Daily Cortisol Rhythm

Cortisol follows a daily rhythm. Levels are normally at their highest in the morning and much lower by around 4 p.m. (MedlinePlus (NIH)). This morning rise helps you get going, and the evening dip helps your body wind down for sleep.

Researchers call the change from morning to evening the “diurnal cortisol slope”. A meta-analysis of 80 studies found that a flatter slope, meaning less difference between morning and evening, was linked with a range of poorer mental and physical health outcomes (Adam et al., 2017). So the practical goal is a clear rise in the morning and a gentle fall later in the day.

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When Stress Feels Constant

Stress is a normal response to everyday demands. The US National Institute of Mental Health (NIMH) explains that when stress goes on without a break, it can affect sleep and the immune, digestive and cardiovascular systems (NIMH). Common signs people notice include worry, tension, headaches, trouble sleeping and feeling wired but tired.

The habits below are simple, low-cost ways to support your body’s natural rhythm. Cortisol can also be affected by medical conditions and some medicines, so if you are concerned about your levels, a doctor can arrange a simple blood, urine or saliva test (MedlinePlus (NIH)).

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1. Protect Your Sleep

Sleep and cortisol are closely linked. The CDC recommends at least 7 hours of sleep a night for adults aged 18 to 60 (CDC). In a classic laboratory study, a night of shortened sleep was followed by higher cortisol levels the next evening, when they would normally be falling (Leproult et al., 1997). Reviews describe how ongoing sleep loss and sleep disorders are linked with changes in the body’s stress system (Hirotsu et al., 2015).

• Go to bed and get up at the same time each day, including weekends (CDC).
• Keep your bedroom quiet, relaxing and cool.
• Switch off screens at least 30 minutes before bed.
• Get daylight soon after waking to support your morning rise.
• Try a short body-scan rest such as Yoga Nidra or NSDR if your mind is busy at night.

Our Sleep guide has many more ideas.

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2. Breathe Slowly

Slow breathing is one of the quickest ways to help your body shift into its calmer “rest and digest” mode. In a Stanford study, five minutes a day of slow breathing practices for a month improved mood and lowered breathing rate, with cyclic sighing (two breaths in through the nose, one long breath out) giving the largest mood benefit (Balban et al., 2023). In another randomised study, eight weeks of diaphragmatic breathing training improved attention and mood, and the breathing group showed lower salivary cortisol after training (Ma et al., 2017).

• Cyclic sighing. Two breaths in through the nose, one long breath out through the mouth, for up to five minutes.
• Long out-breaths. In for four, out for six to eight.
• Belly breathing. One hand on your chest and one on your belly; let the belly rise first.

See our Breathing page and Breathwork guide for step-by-step instructions.

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3. Eat Regular, Balanced Meals

NIMH suggests eating healthy, regular meals and avoiding excess caffeine as part of coping with stress (NIMH). The CDC also suggests avoiding caffeine in the afternoon or evening and avoiding large meals and alcohol before bedtime, to protect sleep (CDC).

• Eat at roughly regular times, so your body is not running on empty.
• Build meals around vegetables, fruit, whole grains, beans, nuts, fish or other proteins.
• Keep coffee and other caffeinated drinks to the morning.
• Drink water through the day.
• Enjoy alcohol in moderation, and not close to bedtime.

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4. Move Your Body Most Days

Regular movement helps the body handle stress. The WHO recommends that adults do at least 150 to 300 minutes of moderate activity, such as brisk walking, each week (WHO). Gentle, mindful movement also helps: a meta-analysis found that yoga was linked with lower evening cortisol, lower resting heart rate and lower blood pressure (Pascoe et al., 2017).

• A brisk 20 to 30 minute walk most days is a great start, ideally outdoors.
• Try a gentle yoga class or a 10-minute stretching routine in the evening.
• Save very hard workouts for earlier in the day if they leave you wired at night.

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5. Build in Moments of Rest

Relaxation techniques such as progressive muscle relaxation, guided imagery and body scans bring on the body’s natural relaxation response (NCCIH). NIMH also suggests keeping a journal, using a relaxation or mindfulness app, and reaching out to friends or family who help you cope (NIMH).

• Take a few minutes between tasks to look away from screens and breathe slowly.
• Spend time in nature or with people you feel at ease with.
• Write down worries before bed so your mind can let them go.
• Try a guided rest such as NSDR.

Our Nervous System Regulation page brings many of these ideas together.

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What About Supplements and Adaptogens?

Ashwagandha is the herbal supplement most often linked with cortisol. The NIH Office of Dietary Supplements notes that in several studies, people taking ashwagandha for 6 to 8 weeks reported feeling less stress and anxiety, and that it lowered stress hormone levels (NIH Office of Dietary Supplements). In one placebo-controlled study of 60 adults, an ashwagandha extract was linked with greater reductions in morning cortisol than placebo (Lopresti et al., 2019).

The same NIH fact sheet notes that ashwagandha appears safe for up to about 3 months, may interact with some medicines, and may not suit people who are pregnant or breastfeeding (NIH Office of Dietary Supplements). It is a good idea to check with your doctor or pharmacist first. Our Adaptogens page covers ashwagandha and other herbs.

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A Simple Daily Plan

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Stress Management Beyond Cortisol

Lowering cortisol is really about looking after your whole stress response. Our Stress Management guide covers practical ways to reduce pressure at work and home, and the methods that many people find helpful.

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Frequently Asked Questions

How can I lower my cortisol naturally?

Protect your sleep, practise slow breathing, eat regular balanced meals, move most days, and take short moments of rest. These habits support your natural daily cortisol rhythm.

What time of day is cortisol highest?

Cortisol is normally highest in the morning and much lower by around 4 p.m., according to MedlinePlus from the US National Library of Medicine.

Does lack of sleep raise cortisol?

In a laboratory study, shortened sleep was followed by higher cortisol the next evening. The CDC recommends at least 7 hours a night for adults aged 18 to 60.

Can breathing exercises lower cortisol?

In one randomised study, eight weeks of diaphragmatic breathing training was followed by lower salivary cortisol. Five minutes a day of slow breathing has also been linked with better mood.

Does exercise help with cortisol?

Regular, moderate movement supports stress resilience, and yoga has been linked with lower evening cortisol. The WHO recommends 150 to 300 minutes of moderate activity a week.

Does ashwagandha lower cortisol?

Studies summarised by the NIH Office of Dietary Supplements found ashwagandha lowered stress hormone levels. Check with your doctor first, as it may interact with some medicines.

How long does it take to lower cortisol?

Breathing can calm your body within minutes. Habits like better sleep and regular exercise usually show benefits over weeks.

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Key Takeaways

• Cortisol is a useful hormone that helps you respond to stress, control blood sugar and manage inflammation.
• It normally peaks in the morning and falls through the day; a flatter rhythm is linked with poorer health.
• At least 7 hours of regular sleep is the foundation.
• Slow breathing, especially long out-breaths and cyclic sighing, is a quick daily tool.
• Regular meals, morning-only caffeine, and 150 to 300 minutes of weekly activity all help.
• Ashwagandha has some research support, but check with your doctor first.

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Explore More on Self Help Supermarket

Use these pages alongside this one:

• Stress Management – practical ways to ease stress
• Sleep – better sleep, step by step
• Breathing – calming breathing exercises
• Adaptogens – ashwagandha and other herbs
• Nervous System Regulation – how to calm your body and mind
• NSDR – guided deep rest
• Browse all self-help techniques – compare every method on Self Help Supermarket.

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Sources

1. MedlinePlus, US National Library of Medicine (NIH). Cortisol test. https://medlineplus.gov/lab-tests/cortisol-test/
2. Adam, E. K., Quinn, M. E., Tavernier, R., McQuillan, M. T., Dahlke, K. A., and Gilbert, K. E. (2017). Diurnal cortisol slopes and mental and physical health outcomes: A systematic review and meta-analysis. Psychoneuroendocrinology, 83, 25–41. https://doi.org/10.1016/j.psyneuen.2017.05.018
3. National Institute of Mental Health (NIH). I’m so stressed out! Fact sheet. https://www.nimh.nih.gov/health/publications/so-stressed-out-fact-sheet
4. Centers for Disease Control and Prevention (US). About sleep. https://www.cdc.gov/sleep/about/index.html
5. Leproult, R., Copinschi, G., Buxton, O., and Van Cauter, E. (1997). Sleep loss results in an elevation of cortisol levels the next evening. Sleep, 20(10), 865–870. https://doi.org/10.1093/sleep/20.10.865
6. Hirotsu, C., Tufik, S., and Andersen, M. L. (2015). Interactions between sleep, stress, and metabolism: From physiological to pathological conditions. Sleep Science, 8(3), 143–152. https://doi.org/10.1016/j.slsci.2015.09.002
7. Balban, M. Y., Neri, E., Kogon, M. M., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895. https://doi.org/10.1016/j.xcrm.2022.100895
8. Ma, X., Yue, Z.-Q., Gong, Z.-Q., et al. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in Psychology, 8, 874. https://doi.org/10.3389/fpsyg.2017.00874
9. World Health Organization. Physical activity fact sheet. https://www.who.int/news-room/fact-sheets/detail/physical-activity
10. Pascoe, M. C., Thompson, D. R., and Ski, C. F. (2017). Yoga, mindfulness-based stress reduction and stress-related physiological measures: A meta-analysis. Psychoneuroendocrinology, 86, 152–168. https://doi.org/10.1016/j.psyneuen.2017.08.008
11. National Center for Complementary and Integrative Health (NIH). Relaxation techniques: What you need to know. https://www.nccih.nih.gov/health/relaxation-techniques-what-you-need-to-know
12. NIH Office of Dietary Supplements. Ashwagandha: Is it helpful for stress, anxiety, or sleep? https://ods.od.nih.gov/factsheets/Ashwagandha-Consumer/
13. Lopresti, A. L., Smith, S. J., Malvi, H., and Kodgule, R. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine, 98(37), e17186. https://doi.org/10.1097/MD.0000000000017186

Self Help Supermarket guides are for general information and are not a substitute for professional medical or psychological advice.