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Expert Reveals The Japanese Method To Reduce Cortisol Levels

Often called the stress hormone, cortisol is produced by your adrenal glands, located on top of the kidneys. The hormone plays a critical role in keeping you healthy and maintaining your energy as well cardiovascular health.

Cortisol is a necessary tool for survival and naturally peaks in the morning to help you wake up and drop at night to help you sleep. While the body has a system in place to maintain hormone levels, issues arise when cortisol levels stay chronically high, meaning your body is constantly in "fight-or-flight" mode. 

This can happen due to long-term stress, certain medical conditions (like Cushing’s Syndrome), or the prolonged use of steroid medications.

However, Dr Suman Agrawal, a renowned Oxford University certified nutritionist and qualified fitness expert has shared how "Shin-Kokyu”, a technique used by Japanese samurais before a battle exercise can help reduce cortisol by 80 percent

Step One: Box breathing method:

<ul><li>Inhale for four seconds through the nose while the tongue touches the palate</li><li>Hold for four seconds with abdominal muscle tension</li><li>Exhale for four seconds through the mouth, lips pursed</li><li>Pause for four seconds with complete relaxation</li></ul>Step Two: Hara point

Place three fingers below the navel with medium force &amp; hold throughout the breathing. There’s a cluster of vagus nerve endings there. It’s like a button in the body.

Step Three: Gaze into nowhere

Look straight ahead and defocus your gaze as if you are looking through a wall for three minutes. This time span is equal to 12 breathing cycles which is the minimum time needed to reboot the nervous system.

<h2>Symptoms Of High Cortisol Levels</h2>When cortisol is elevated for a long time, the body’s systems get overwhelmed. Common symptoms include:

<ul><li>Physical Changes: Rapid weight gain, particularly around the abdomen, face (moon face) and the back of the neck (buffalo hump).</li><li>Skin Issues: Thinning skin, easy bruising, and pink or purple stretch marks on the abdomen or thighs.</li><li>Muscle &amp; Bone: Weakness in the arms and thighs, muscle loss and an increased risk of bone fractures (osteoporosis).</li><li>Metabolic Signs: High blood pressure, high blood sugar and a strong craving for sugary or fatty foods.</li><li>Emotional &amp; Cognitive: Persistent anxiety, irritability, mood swings, depression, brain fog and difficulty concentrating.</li><li>Sleep &amp; Energy: Chronic fatigue, feeling tired even after a full night's sleep and insomnia.</li></ul>

<h2>Health Risks of Chronic High Levels</h2>

If high cortisol levels are left un-addressed for an extended period, they can lead to serious health complications, including:

<ul><li>Cardiovascular Disease: Chronic hypertension and damage to blood vessels increase the risk of heart attack and stroke.</li><li>Type 2 Diabetes: Persistent spikes in blood sugar make it difficult for the body to manage insulin effectively.</li><li>Suppressed Immune System: Chronic cortisol elevation can weaken immune response, making the body more susceptible to infections and slowing down wound healing.</li><li>Mental Health Disorders: Long-term exposure is strongly linked to chronic anxiety and major depressive disorders.</li><li>Digestive Issues: It can disrupt gut health, exacerbating conditions like IBS, bloating, and indigestion.</li></ul>

Health Conditions A-Z

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Symptoms Of High Cortisol

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suman agrawal

Cushing  Syndrome

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Often called the stress hormone, cortisol is produced by your adrenal glands, located on top of the kidneys. The hormone plays a critical role in keeping you healthy and maintaining your energy as well cardiovascular health. Cortisol is a necessary tool for survival and naturally peaks in the morning to help you wake up and drop at night to help you sleep. While the body has a system in place to maintain hormone levels, issues arise when cortisol levels stay chronically high, meaning your body is constantly in "fight-or-flight" mode. This can happen due to long-term stress, certain medical conditions (like Cushing’s Syndrome), or the prolonged use of steroid medications.However, Dr Suman Agrawal, a renowned Oxford University certified nutritionist and qualified fitness expert has shared how "Shin-Kokyu”, a technique used by Japanese samurais before a battle exercise can help reduce cortisol by 80 percentStep One: Box breathing method:Inhale for four seconds through the nose while the tongue touches the palateHold for four seconds with abdominal muscle tensionExhale for four seconds through the mouth, lips pursedPause for four seconds with complete relaxationStep Two: Hara pointPlace three fingers below the navel with medium force & hold throughout the breathing. There’s a cluster of vagus nerve endings there. It’s like a button in the body.Step Three: Gaze into nowhereLook straight ahead and defocus your gaze as if you are looking through a wall for three minutes. This time span is equal to 12 breathing cycles which is the minimum time needed to reboot the nervous system.Symptoms Of High Cortisol LevelsWhen cortisol is elevated for a long time, the body’s systems get overwhelmed. Common symptoms include:Physical Changes: Rapid weight gain, particularly around the abdomen, face (moon face) and the back of the neck (buffalo hump).Skin Issues: Thinning skin, easy bruising, and pink or purple stretch marks on the abdomen or thighs.Muscle & Bone: Weakness in the arms and thighs, muscle loss and an increased risk of bone fractures (osteoporosis).Metabolic Signs: High blood pressure, high blood sugar and a strong craving for sugary or fatty foods.Emotional & Cognitive: Persistent anxiety, irritability, mood swings, depression, brain fog and difficulty concentrating.Sleep & Energy: Chronic fatigue, feeling tired even after a full night's sleep and insomnia.Health Risks of Chronic High LevelsIf high cortisol levels are left un-addressed for an extended period, they can lead to serious health complications, including:Cardiovascular Disease: Chronic hypertension and damage to blood vessels increase the risk of heart attack and stroke.Type 2 Diabetes: Persistent spikes in blood sugar make it difficult for the body to manage insulin effectively.Suppressed Immune System: Chronic cortisol elevation can weaken immune response, making the body more susceptible to infections and slowing down wound healing.Mental Health Disorders: Long-term exposure is strongly linked to chronic anxiety and major depressive disorders.Digestive Issues: It can disrupt gut health, exacerbating conditions like IBS, bloating, and indigestion.

fitness nutritionist shares a japanese method to reduce cortisol level by 80 per cent

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Expert Reveals The Japanese Method To Reduce Cortisol Levels

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Health Conditions A-Z

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Expert Reveals The Japanese Method To Reduce Cortisol Levels