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Somatic Exercises to Reduce High Cortisol Levels

Until a few years ago, cortisol was medical jargon spoken only in elite healthcare communities. However, it has recently become a household name, thanks to the global health and wellness diaspora. Everyone is talking about the hormone, and there is a very good reason as to why they are doing that. High levels of cortisol have been causing significant damage to the health of individuals in oblivion, and for years, the symptoms mentioned below that occur due to its elevated levels have been mistaken for serious medical conditions.

• Weight gain
• Fatty deposits between the shoulder blades
• Purple stretch marks
• Weakness in the muscles, especially in the arms
• Elevated blood sugar levels
• High blood pressure
• Increased hair growth in women
• Weak bones

If these symptoms have you worried, then we have some important news. The culprit is most likely cortisol (of course, after your doctor confirms the same), which has been affecting your brain and nervous system. The good part is that it can be regulated with simple meditative exercises and can rejuvenate you in unexpected ways.

What is cortisol?

According to the Cleveland Clinic, cortisol is a hormone produced in the body by the adrenal glands. It is an important hormone that affects all the organs in the body and is responsible for critical body functions such as regulating blood sugar, reducing inflammation, and regulating the sleep-wake cycle.

Most importantly, cortisol has a very significant connection with stress. Whenever a person experiences stress, the body releases cortisol, and every time it does, it alerts the nervous system and sends it into a fight-or-flight mode. High cortisol levels for a prolonged period mean considerable harm to the nervous system and consequently to the body.

What are somatic exercises?

Somatic exercises are like balm to the body after an injury. When the body is stressed out, the nervous system becomes alert, sensing danger and stays in that mode till it is reassured that the lurking danger has gone. These exercises are gentle body movements that help you calm down and gradually bring back the mind and the body to their original relaxed state.

While meditation has proved to be a great way to repair the damage stress does, somatic exercises go a step ahead and involve the body too, along with the mind, increasing the overall effect.

Our therapists have been specifically trained in somatic movements and exercises that bring down cortisol levels. This helps our patrons manage their anxiety and stress levels more effectively for optimal healing.

They suggest the following few simple exercises that go a long way in helping you rejuvenate and enjoy a better quality of life.

Somatic exercises that reduce cortisol levels

• The Somatic Breathing Reset

How it helps: Deep breathing stimulates the parasympathetic nervous system, which is your body’s relaxing mechanism.

The method: Stretch on your back with your knees bent. Put your one hand to your chest and the other one to your belly. Slowly breathe in through the nose to the count of 4. Breathe out, through the mouth, to the count of 6. Take deep breaths, focusing on your belly, not your chest. Do for three to five minutes.

• Pandiculation (The Body Natural Reset)

Why it helps: This is the yawn stretch reflex, which resets muscle tone and relaxes the nervous system.

The method: Deliberately strain your muscles (the neck, shoulders, and back) like how you stretch after waking up. Pause 35 seconds. Very gradually release the contraction and relax all the way. Put emphasis on the feeling of relaxation. Repeat three or four times.

• Constructive Empty Pose

Why it works: The position helps relieve the muscles of the back, neck, and pelvis, which are major places where stress resides.

The method: Rest on your back with legs folded at the knees. Put a small pillow under your head, if necessary. Relax your arms either on the side or belly. After this pose, take time to relax in this position and work on breathing and muscle relaxation for 10 to 15 minutes.

Extra benefit: The pose aids digestion as well as adrenal health.

• Mindful WalkingHow it helps: Unites light motion and somatic mindfulness, rooting you to the present moment and automatically reducing the amount of cortisol.

The method: Take a stroll around the house or outside. Concentrate on the feeling of how your feet feel in contact with the earth. Inhale and exhale as you walk. Be aware of how you feel in your body with every step you take. Walk for 5-10 minutes, distraction-free.

In a world that is obsessed with overachievement, we urge you to take a pause and slow down. Sometimes, spend time going beyond the outward appearance and looking inwards. Your body and mind may be silently asking for help before they give up.