I work in a stressful role and I'm concerned about Cortisol during pregnancy. What are some protocols that might help reduce cortisol?

There are cortisol-lowering options, but pregnancy makes safety the first consideration: check with your obstetric clinician before using supplements or heat/cold protocols. Deliberate cold exposure during pregnancy was specifically treated with caution, with advice to seek a qualified clinician’s guidance. 1 2

1. Potential cortisol-lowering supplements: Rhodiola rosea, phosphatidylserine, and fish oil were described as potentially lowering cortisol; ashwagandha was also described as a potent option. High-dose ashwagandha taken for too long may cause liver or thyroid problems. 3 4

2. Timing adaptogens: The guidance was to take calming ashwagandha or tulsi in the late afternoon, when cortisol normally begins to dip. The more stimulating shisandra was suggested for the morning. 5

3. Sauna followed by cooling: A studied protocol used 12-minute sauna sessions at 90–91°C followed by cool or cold water; the protocol lowered cortisol, without significant changes in testosterone, prolactin, or DHEA. A cool shower was suggested as an alternative, but this was not presented as pregnancy-specific guidance—ask your clinician before trying heat or cold exposure while pregnant. 6 7 8