How to lower cortisol levels?

To lower cortisol levels, Andrew Huberman suggests the following strategies:

• Expose yourself to sunlight early in the day, which can help set your cortisol levels for a healthier range and reduce aggression and irritability 1.
• Incorporate heat exposure, such as using saunas or hot baths. A 20-minute sauna at 80-100 degrees Celsius or a hot bath (adjusted for safety) can be beneficial for reducing cortisol 1 2.
• Engage in specific breathing methods and exercise to downregulate cortisol 3.

  Managing Cortisol Levels

  Andrew Huberman

  Keeping cortisol within a healthy range is crucial for reducing aggression and irritability. Exposure to sunlight, especially early in the day, plays a significant role in this regulation. Additionally, utilizing hot baths or saunas for about 20 to 30 minutes can effectively lower cortisol levels, offering an accessible way to enhance well-being.

  

  Huberman Lab

  Understanding & Controlling Aggression | Huberman Lab Podcast #71

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• Regulate cortisol by being mindful of the psychological and physical stress you experience in the 6 to 8 hours prior to sleep 3.
• Be cautious with supplements like ashwagandha, which can limit cortisol but should not be used for extended periods to avoid other issues 2.

Please remember to consult a healthcare professional before making significant changes to your health regimen.