How meditation can lower your stress hormones and make you calmer
How stressed are you on a day-to-day basis?
What do you do to manage your stress, if anything?
This weekend my nervous system has taken a battering, full of nerves and anxiety for a huge career opportunity and ticking something of my vision. My body's response today after being awake for 3 hours in the night (thank you hormonal insomnia) was a HUGE headache and extreme fatigue.
I know if I stay in this state, then the likelihood of me becoming ill is pretty high. So, I carved out 30 minutes to meditate and rebalance my nervous system.
Setting the scene to be calming, making sure I wouldn't be interrupted and got to work. Afterwards, I felt so much better, calmer, clearer-minded, my headache went and I stopped feeling so fatigued.
So why does mediation help so much?
Why Meditation Can Help You Feel Less Stressed and Lower Cortisol
In today’s fast-paced world, stress has become a constant companion for many of us. Work deadlines, personal responsibilities, and the never-ending stream of information can leave us feeling overwhelmed. This chronic stress can trigger an increase in cortisol, the body's primary stress hormone. While cortisol is necessary for survival, prolonged elevated levels can lead to health issues such as anxiety, high blood pressure, sleep disturbances, and a weakened immune system. Fortunately, meditation has been scientifically proven to help reduce stress and lower cortisol levels, promoting overall well-being.
Understanding Cortisol and Stress
Cortisol is produced by the adrenal glands and plays a crucial role in regulating metabolism, reducing inflammation, and assisting with memory formation. However, when stress becomes chronic, excessive cortisol can negatively impact the body, leading to issues like weight gain, digestive problems, and even heart disease.
Meditation provides a natural and effective way to regulate cortisol levels by promoting relaxation and reducing the body's stress response. Studies have shown that regular meditation can lead to lower cortisol production, helping to improve both mental and physical health.
How Meditation Lowers Cortisol
Activates the Parasympathetic Nervous System – Meditation encourages deep breathing and relaxation, which activates the parasympathetic nervous system (the “rest and digest” system). This counteracts the body's stress response, signalling it to reduce cortisol production.
Enhances Emotional Regulation – Practicing mindfulness meditation helps individuals become more aware of their thoughts and emotions. This awareness allows for better emotional regulation, preventing the overproduction of cortisol in response to stressors.
Reduces Overactivity in the Amygdala – The amygdala is the part of the brain responsible for processing fear and stress. Meditation has been found to reduce activity in the amygdala, decreasing stress perception and lowering cortisol levels.
Improves Sleep Quality – Poor sleep is both a cause and a consequence of high cortisol levels. Meditation promotes relaxation and helps with insomnia, allowing for deeper, more restorative sleep, which in turn helps regulate cortisol production.
The Science Behind Meditation and Cortisol Reduction
Research has consistently demonstrated the benefits of meditation for stress reduction. A study published in Psychoneuroendocrinology found that participants who engaged in mindfulness meditation experienced significantly lower cortisol levels compared to those who did not. Another study from JAMA Internal Medicine concluded that meditation programs can improve anxiety, depression, and pain—common conditions associated with high cortisol levels.
How to Start Meditating for Stress Relief
If you’re new to meditation, starting with just a few minutes a day can make a difference. Here are some simple techniques to begin:
Mindfulness Meditation – Focus on your breath and observe your thoughts without judgment. You can do this at anytime, even on a walk or sat in traffic.
Guided Meditation – Use apps or online recordings to help you through a relaxation session. Come & join The Balanced Sanctuary were we have a library of guided meditations.
Body Scan Meditation – Bring awareness to different parts of your body, releasing tension as you go. Start at the crown of your head and move down each body part. Relaxing each part as you breathe out.
Loving-Kindness Meditation – Practice self-compassion and send positive thoughts to yourself and others. What do you like about yourself, what are proud of?
Final Thoughts
Meditation is a powerful, science-backed tool for managing stress and lowering cortisol levels. By incorporating meditation into your daily routine even for 5 minutes when you wak up or before you sleep, you can experience greater relaxation, emotional balance, and overall well-being. With regular practice, you’ll feel less stressed and enjoy better physical health and a more peaceful mind.
So, take a deep breath, find a quiet space, and begin your meditation journey today. Your body and mind will thank you.
If you are short on time, why not listen to this quick mediation here -
