What Lowers Cortisols Naturally with Red Light Therapy
Every time you’re mentally or physically stressed, your body generates a hormone called cortisol. This hormone keeps you mentally alert. While this is important, so you can concentrate and function each day. It is harmful if its level stays higher for a long time. The most commonly asked question is “What lowers cortisols naturally?” Many people look for natural cortisol reduction strategies. Because an increase in cortisol can cause inflammation, fatigue, and mood swings, sluggish recovery after exercise, and a long duration of work.
Several factors increase cortisol, including poor sleep, overtraining, chronic stress, eating processed foods, and excess screen time. All of these things can keep your system in a constantly reactive state, creating an environment that causes continual production of high levels of cortisol.
Red light therapy for stress relief is an emerging form of hormone balance therapy that supports cortisol regulation. This is a non-invasive and natural form of light therapy for wellness that helps calm the nervous system to recover from stress more smoothly. While you return to normal health and wellness, naturally, your mood will stabilize, and hopefully, you will be able to sleep more easily and, in fact, thrive under stress.
What High Cortisol Levels Mean for Your Health
Cortisol is a stress-related hormone. It keeps your energy steady and helps you react when your life gets stressful. It keeps you focused for a long period of time. In certain situations, such as when you have a very busy day or a tough workout, it can keep you on your toes and help you wake up feeling energized.
Short-term vs. Chronic Elevation and its Impact
Problems arise when cortisol levels remain high for extended periods. Chronic stress keeps your system tense, making it difficult to recover. Signs can include:
- Difficulties with sleep/rest
- Slower recovery times
- Increase your level of inflammation and body pains
- Increase in the number of times you feel fatigue
- Weaker immune system
How Excess Cortisol Affects Mood, Energy, and Recovery
High levels of stress can also cause problems with your thoughts and feelings. Some of the more common problems include:
- Increased irritability
- Trouble with your thoughts
- Feeling very low
- Having a constant feeling of being on edge
- Having a feeling of being wired, but also very tired
Knowing how stress-related hormones work can help you bring your stress to a more normal level. Once you understand the things that will elevate your stress levels, it is easier to find tools like photobiomodulation for mood and relaxation techniques that support healthy cortisol balance.
Everyday Strategies That Naturally Lower Cortisol
Many people ask, "What lowers cortisols naturally?" There are many answers. Some of the answers are easy daily habits that support the recovery process for the body as well as the body's nervous system that naturally decrease cortisol levels while increasing energy, mood, and overall wellness.
Natural Ways to Lower Cortisol and How They Work
| Strategy | How It Helps | Best Time to Use |
| Sleep Quality | Resets cortisol rhythm and allows your body to recover | Nightly |
| Mindfulness or Deep Breathing | Calms the nervous system and slows the stress response | Anytime you feel tension |
| Daily Movement | Helps release excess stress hormones and regulate mood | Throughout the day |
| Good Nutrition | Balanced meals prevent blood sugar swings that elevate cortisol | Every meal |
| Social Connection and Laughter | Releases endorphins that counter stress hormones | Weekly or daily |
| Brief Cold Exposure | Builds stress resilience and trains controlled hormonal response | Morning |
| Red Light Therapy | Supports cellular energy and soothes the nervous system | 3–5 times weekly |
Tips to assist you in lowering cortisol levels naturally include:
- Sleep Quality - Sleep allows your body to reset its Cortisol cycle.
- Mindfulness - slowing down your breathing to help calm your nervous system.
- Daily Movement - Daily movement helps the body to release excess stress hormones. (i.e., walking or low-intensity exercise).
- Good Nutrition - Balanced meals with protein, healthy fats, and foods high in magnesium help prevent spikes in cortisol.
- Friendships - having friends and engaging in laughter releases hormones (endorphins) that help us feel better.
- Brief Cold Exposure - Taking short cold showers can help increase your ability to be resilient to stress.
- Red Light Therapy - light therapy for wellness supports your cells in producing energy and helps to soothe your nervous system.
Combining these habits creates a strong basis for what lowers cortisols naturally, while simultaneously supporting recovery, improving mood, and creating long-term resilience to stress. See Red Light Therapy for Muscle Recovery to know more about stress recovery.
Red Light Therapy for Hormone Balance and Stress Relief
Red light therapy is based on photobiomodulation, or the idea that red and near-infrared lights can be absorbed by cells to boost mitochondrial ATP production and decrease oxidative stress. And when there’s less internal struggle toward and within the cell, mitochondrial function improves, more efficiently modulating stress hormones such as cortisol and maintaining a chill, balanced response to daily stressors.
How Red Light Therapy Influences Cortisol and Stress Response
| Mechanism | What Happens in the Body | Benefit for Cortisol & Stress |
| Increased ATP Production | Cells produce more usable energy | Supports balanced cortisol output |
| Reduced Oxidative Stress | Lower cellular strain and inflammation | Helps break the “stress loop” that elevates cortisol |
| Enhanced Mitochondrial Function | Better regulation of cellular activity | Promotes steadier hormonal rhythm |
| Improved Blood Flow | Better oxygen and nutrient delivery | Helps the body exit fight-or-flight mode |
| Nervous System Regulation | Activates parasympathetic (“rest and recover”) pathways | Reduces tension and calms stress response |
Science-backed research on RLT and stress reduction
Several studies support this relationship. One study published in Stress, 2020, showed that 112 individuals exposed to red light exhibited significantly lower cortisol production than those exposed to bright white light.
Another study published in the Journal of Sleep Medicine in 2023 demonstrated that treatments with near-infrared light improved mood, decreased heart rate, and produced deeper relaxation. Red light therapy supports the body’s stress response, making it a powerful tool for red light therapy stress relief.
Timing, session length, and frequency for best results
For optimal effects from RLT: utilizing RLT should take place between the hours of 7 AM and 3 PM, for approximately 10-20 minutes per area, 3-5 days per week, for optimal recovery from stress and for achieving more balanced levels of cortisol.
Why RLT is a natural complement to lifestyle strategies
Red light therapy integrates seamlessly with other natural cortisol-lowering habits such as quality sleep, mindfulness, gentle movement, and brief cold exposure. Together, these approaches enhance overall hormone balance, support cellular energy, and promote a calmer, more resilient nervous system.
To know more about how RLT can help in cortisol reduction, visit: Red Light Therapy for Pain Relief.
How to Build a Daily Routine That Lowers Cortisols Naturally
Other self-care habits to support what lowers cortisols naturally can certainly be added, and red light therapy will integrate easily into your daily routine. Your schedule can impact your workout, and there can be benefits to both morning and evening workouts.
Morning benefits: energize and balance hormones
A morning session might wake up your body and even out energy. RLT in the morning can provide a cellular energy boost while helping stabilize cortisol levels for a balanced start to your day.
Evening benefits: relaxation and better sleep
An evening session can facilitate relaxation and help recalibrate your system for restful sleep. Using RLT before winding down encourages parasympathetic activity, preparing the body and mind for deeper rest.
Sample stress-reduction routine combining RLT and wellness habits
RLT is most effective as part of a larger practice that includes other easy stress reducers. Mindfulness, gentle movement, or even a little cold exposure can help with recovery and a natural reduction in cortisol. Taken together, these practices create a well-rounded regimen that benefits both body and mind.
Here’s a proposed timeline for your day to help relieve stress and recover:
- Light therapy: 10-20 minutes to the affected muscles for energy on a cellular level and calming of the nervous system.
- A meditation or deep-breathing session (5-10 minutes to reduce tension and solidify your relaxation plan).
- Quality hydration and nutrition: Maintain hormonal balance and recovery following stress.
- Pre-sleep routine: Begin winding down with dim light and less screen exposure to help align your circadian rhythm.
Adjusting your routine for consistent cortisol management
What lowers cortisols naturally? Combining these habits creates a routine centered around what lowers cortisol naturally while improving resilience to daily stress. Adjust timing and duration based on your schedule and lifestyle, ensuring RLT and complementary wellness habits are sustainable for long-term stress management.
Safe Ways to Use Red Light Therapy at Home
Red light therapy (RLT) is safe for most people, as long as the appropriate safety measures are taken.
Below is a summary of key safety considerations:
| Safety Consideration | Guidance |
| Eye Protection | Wear protective glasses or keep eyes closed if you are sensitive to light. |
| Skin Sensitivity | Test a small area first to ensure your skin reacts well and to prevent irritation. |
| Session Frequency | Use 3–5 times per week, 10–20 minutes per area. Avoid longer or more frequent sessions. |
| Pregnancy & Nursing | Consult your healthcare provider before using RLT. |
| Photosensitive Medications | Certain medications can increase light sensitivity. Check with a doctor if you are taking any. |
By following these precautions, you can safely integrate red light therapy into a routine that supports natural cortisol reduction, helps calm the nervous system, and contributes to overall wellness. Intentional and consistent use makes RLT a soothing and effective tool for stress recovery.
Common Questions About What Lowers Cortisols Naturally
Can red light therapy reduce stress daily?
Yes. Regular use of red light therapy for stress relief contributes to natural cortisol reduction, It calms the nervous system and promotes recovery. It is also added to the regimen of many as it reduces stress daily.
How quickly can cortisol levels improve with RLT?
Changes vary by individual. Some notice improved relaxation, mood within the first few sessions, whereas measurable changes in cortisol are usually seen after a few weeks with good sleep, movement, and nutrition.
Can RLT be combined with meditation or exercise?
Absolutely. Combining RLT and mindfulness meditation, deep breathing, or light physical activity increases total stress normalisation. This powerful combo helps balance the hormones or even maintain a stable energy in your entire day.
Is RLT safe for all ages and skin types?
Red light therapy is considered safe for most adults and children. People with photosensitivity conditions or medication should talk to a healthcare professional. Shorter sessions or patch testing may be best for sensitive skin.
What is the optimal session length for stress relief?
A general rule of thumb is that most people will do best with 10–20 minutes per area, 3–5 times a week. Sustained practice, not longer sessions, supports relaxation, better recovery, and overall wellness.
Lifestyle and Light Habits That Keep Cortisol in Check
Red light therapy is a noninvasive solution for anyone wanting to understand what lowers cortisols naturally. Through improved mitochondrial function and nervous-system support, it works as a gentle form of hormone balance therapy.
Red light therapy helps you to recover quicker, in addition to provide a smooth, sustained energy and optimal health. When used regularly, RLT combines with good sleep hygiene, a healthy diet, and movement as an all-around approach to stress management.
Even brief, daily sessions can lift mood and calm the nervous system. Combining red light therapy with mindfulness, deep breathing , or even gentle exercise helps build resilience and promotes emotional balance. Eventually, these tiny, mindful habits will help your body more efficiently manage everyday stress.
Let Lumaflex red light therapy take part in your recovery routine and naturally regulate your cortisol levels, the way nature intended.
Check out the Lumaflex Academy for science-based wellness advice, actionable tactics, and routines to help with recovery, increased energy, and long-term stress management.
