Cortisol: The Stress Hormone You Need to Understand (and How to Keep It in Check)
Cortisol often gets a bad rap. It’s usually called the “stress hormone,” but the truth is—it’s essential for your health. This steroid hormone, produced by your adrenal glands, plays a vital role in regulating metabolism, inflammation, blood sugar, blood pressure, and even your sleep-wake cycle.
But like most things in the body, balance is key.
Let’s break down what cortisol does, how chronic stress can throw it off track, and simple strategies you can use to help keep it in a healthy range.
What Does Cortisol Actually Do?
Here are some of cortisol’s key functions:
Stress Response: When you’re under stress, cortisol kicks in to help your body respond. It increases blood sugar, boosts brain function, and makes energy more available—preparing you for that "fight-or-flight" moment.
Metabolism Support: Cortisol helps regulate how your body uses carbs, fats, and proteins for energy. It’s part of what keeps your energy stable throughout the day.
Inflammation Control: Cortisol keeps inflammation in check. While inflammation is a natural response to injury or infection, chronic inflammation can be harmful—this is where cortisol helps modulate the process.
Blood Pressure Regulation: Cortisol helps maintain normal blood pressure, especially during times of physical or emotional stress.
Sleep-Wake Cycle: Cortisol levels naturally rise in the morning to help you wake up and fall throughout the day to prepare you for sleep. Disrupting this rhythm can throw your entire day off.
What Happens When Cortisol Stays Too High?
When cortisol levels stay elevated for too long—often due to chronic stress—it can lead to serious health issues, such as:
Weakened immune system
Increased risk of heart disease
Digestive issues
Anxiety and depression
Sleep disturbances
Weight gain (especially around the midsection)
Blood sugar imbalances
The good news? You can take action to bring cortisol levels back into balance—starting with stress management.
Natural Ways to Lower Cortisol
Here are a few calming techniques to help reduce stress and support balanced cortisol levels:
Going for a walk (especially outdoors)
Taking a warm bath
Meditation or mindfulness practice
Gentle yoga
Journaling
Listening to music
Deep breathing exercises
Deep Breathing Techniques to Try
Box Breathing
Inhale for 4 seconds
Hold for 4 seconds
Exhale for 4 seconds
Hold again for 4 seconds
4-7-8 Breathing
Exhale completely
Inhale through your nose for 4 seconds
Hold for 7 seconds
Exhale slowly through your mouth for 8 seconds
Triangle Breathing
Inhale for 3 counts
Hold for 3 counts
Exhale for 3 counts
Diaphragmatic Breathing
Place one hand on your chest and one on your belly
Inhale deeply through your nose, expanding your belly
Pause briefly
Exhale fully through your mouth
Practicing just 5–10 minutes a day of deep breathing can significantly reduce stress and help lower cortisol.
Start Your Day with Cortisol-Friendly Habits
Cortisol naturally peaks in the morning, which is great for getting you up and moving—but we don’t want to keep it spiking all day. Try these tips to support a healthy cortisol rhythm:
Avoid screen time during the first hour after waking
Eat a balanced breakfast with protein, fat, and fiber
Avoid coffee on an empty stomach—have it after you eat
Want to Learn More?
Managing cortisol isn't just about reducing stress—it's about creating daily habits that support your entire body and mind. If you’re ready to feel more energized, focused, and balanced, I’d love to work with you!
Let’s build a nutrition and lifestyle plan that works for you.
Until next time - be well,
Tove