Study Suggests Using Meditation to Lower Cortisol: A Natural Way to Calm Your Mind and Body
Key Takeaways
- Practicing meditation to lower cortisol levels may help naturally balance your body’s stress hormones (Rogerson et al., 2024).
- Mindfulness and breathing exercises to lower cortisol can support calmness, focus, and emotional balance.
- Consistent practice of guided meditation to lower cortisol may enhance skin health, sleep, and recovery by helping regulate stress.
Why Meditation May Be Better Than Supplements
Why Meditation May Be Better Than SupplementsWalk into any health store, and you’ll see dozens of products that promise to lower cortisol — powders, pills, and herbal blends. But research shows the most powerful (and free) solution might already be within you: your breath.
Practicing meditation to lower cortisol can help calm the body’s natural stress response. A large 2024 review published in Psychoneuroendocrinology analyzed 58 clinical trials with over 3,500 adults and found that mindfulness and relaxation practices were among the most effective ways to reduce cortisol (Rogerson et al., 2024).
Why does this matter? Because cortisol — often called the “stress hormone” — affects your skin, sleep, digestion, mood, and even collagen production. High cortisol can make you feel anxious and tired, and it can also impact your glow from the inside out. Learning simple breathing exercises to lower cortisol may help restore your calm and support your natural beauty.
Review of the Literature: How Meditation May Help Lower Cortisol
The connection between mindfulness and stress reduction has been a hot topic in health and psychology for years. Cortisol, the body’s primary stress hormone, is regulated by the hypothalamic-pituitary-adrenal (HPA) axis, which activates during moments of pressure. While short bursts of cortisol are normal, chronic stress can keep levels elevated, affecting your overall well-being.
Mindfulness and Cortisol
You’ve probably noticed that when life gets stressful — a tough day at work, an argument, or even just juggling too many things at once — your body reacts before your mind even catches up. Your heart races, your shoulders tense, and you feel that knot in your stomach. That’s cortisol at work.
Cortisol isn’t the enemy; it’s your body’s way of keeping you alert and ready to handle challenges. But when stress becomes a daily habit, cortisol can stay elevated for too long — leaving you tired, moody, and sometimes even affecting your skin or sleep. This is where mindfulness comes in. Studies suggest that mindfulness and meditation may help the body turn down that constant stress signal. Think of it like learning how to control the volume on your stress response — instead of being blasted by noise all day, you’re learning to tune it down to something calmer and more manageable.
What the Research Shows
One study by Brown and colleagues (2012) found that people who were naturally more mindful — meaning they paid attention to the present moment instead of getting caught up in worry — had lower cortisol levels during stressful situations. In simple terms, being more aware of your thoughts and emotions may help your body avoid going into “panic mode” so quickly. Another fascinating study by Creswell et al. (2019) found that mindfulness training helps the brain recover more quickly after stress. It’s like teaching your mind to hit the reset button — so even when something stressful happens, your body can bounce back instead of staying in high alert. In a real-world example, Shulei and colleagues (2023) studied pregnant women in China, a group that naturally faces a lot of physical and emotional stress. After completing mindfulness training, these women showed lower cortisol levels, indicating their bodies were coping with stress more healthfully.
And it’s not just individuals who benefit — mindfulness seems to ripple through relationships, too. Laurent et al. (2017) found that mothers who practiced “mindful parenting” had calmer hormonal responses during stressful moments with their babies. Even more interesting? Their infants also showed balanced cortisol levels. It’s a reminder that calm really is contagious. Finally, research by Bunea et al. (2017) adds a hopeful twist: even people who’ve experienced high stress or trauma earlier in life can benefit. Mindfulness may help “reset” the body’s stress system, retraining it to respond more calmly over time.
Results from the 2024 Meta-Analysis: How Meditation Supports Cortisol Balance
The study by Rogerson et al. (2024) analyzed data from 58 controlled trials to see what actually helps regulate cortisol. The results were eye-opening:
Meditation and relaxation techniques had the strongest impact on reducing cortisol levels.
Participants practicing mindfulness showed a medium effect size improvement. Cortisol changes were most noticeable in the morning, when the body’s natural rhythm resets. Both men and women benefited equally, suggesting that meditation to lower cortisol can work for nearly anyone. This means meditation doesn’t just make you “feel” calmer — it may actually influence your hormones in a measurable way. (Rogerson et al., 2024)
Why Meditation May Work Better Than Supplements
Supplements like ashwagandha and phosphatidylserine are often marketed as cortisol-lowering aids. While they can offer mild support, meditation teaches your body how to regulate stress from the inside out.
When you practice guided meditation to lower cortisol, your body learns to turn off the “fight or flight” signal more efficiently. Over time, this may help reduce how much cortisol your body releases in response to everyday challenges.
For women, this can be especially important. Chronic stress affects collagen production, hydration, and skin elasticity. By helping balance cortisol levels, meditation lowers cortisol naturally — supporting both beauty and well-being without side effects.
Practical Ways to Practice Meditation to Lower Cortisol
If you’re new to meditation, don’t worry — it’s easier than it sounds. Here’s how to start small and see real results.
- Start with Short, Consistent Sessions
Five to ten minutes a day of guided meditation to lower cortisol can help you build the habit. Consistency matters more than duration.
- Use Breathing Exercises to Lower Cortisol
Try inhaling slowly for four seconds, holding for two, and exhaling for six. Deep breathing helps regulate your heart rate and may signal your body to reduce cortisol.
- Try Morning Meditation
The 2024 study found that cortisol changes were strongest in the morning. A short morning meditation to lower cortisol may help set a calm tone for the rest of the day.
- Pair Meditation with Self-Care
Whether you’re sipping your collagen drink or applying your moisturizer, add a mindful minute of breathing. Combining beauty rituals with calm focus reinforces relaxation.
- Track How You Feel
Over time, you may notice improved energy, better focus, and even smoother skin — subtle signs that your stress levels are balancing.
FAQ: People Also Ask About Meditation and Cortisol
- Does meditation really lower cortisol levels?
Yes, research shows that meditation lowers cortisol by calming the brain’s stress response and regulating hormone balance. It may not eliminate stress, but it can help your body handle it better.
- How long does it take for meditation to lower cortisol?
Studies suggest consistent practice for as little as two weeks may show changes. The key is regularity — daily breathing exercises to lower cortisol work best over time.
- Is guided meditation to lower cortisol better than unguided?
If you’re new, guided meditation to lower cortisol can help you stay focused and relaxed. Over time, you may find it easier to meditate on your own.
- Can meditation help with stress-related weight gain?
High cortisol levels are linked to weight retention, especially around the abdomen. Practicing meditation to lower cortisol may support healthier stress responses and balanced energy.
- Are there other ways to naturally lower cortisol?
Yes. Along with meditation, staying hydrated, sleeping well, and exercising regularly can all support lower cortisol levels.
References
Brown, K., Weinstein, N., & Creswell, J. (2012). Trait mindfulness modulates neuroendocrine and affective responses to social evaluative threat. Psychoneuroendocrinology, 37(12), 2037–2041. https://doi.org/10.1016/j.psyneuen.2012.04.003
Bunea, I., Szentágotai‐Tătar, A., & Miu, A. (2017). Early-life adversity and cortisol response to social stress: a meta-analysis. Translational Psychiatry, 7(12). https://doi.org/10.1038/s41398-017-0032-3
Creswell, J., Lindsay, E., Villalba, D., & Chin, B. (2019). Mindfulness training and physical health: mechanisms and outcomes. Psychosomatic Medicine, 81(3), 224–232. https://doi.org/10.1097/psy.0000000000000675
Laurent, H., Duncan, L., Lightcap, A., & Khan, F. (2017). Mindful parenting predicts mothers’ and infants’ hypothalamic-pituitary-adrenal activity during a dyadic stressor. Developmental Psychology, 53(3), 417–424. https://doi.org/10.1037/dev0000258
Rogerson, O., Wilding, S., Prudenzi, A., & O’Connor, D. B. (2024). Effectiveness of stress management interventions to change cortisol levels: A systematic review and meta-analysis. Psychoneuroendocrinology, 159, 106415. https://doi.org/10.1016/j.psyneuen.2023.106415
Shulei, W., Zhang, C., Sun, M., Zhang, D., Luo, Y., Liang, K., … & Wang, J. (2023). Effectiveness of mindfulness training on pregnancy stress and the hypothalamic–pituitary–adrenal axis in women in China: A multicenter randomized controlled trial. Frontiers in Psychology, 14. https://doi.org/10.3389/fpsyg.2023.1073494
