Traditional Chinese Medicine (TCM) Approach to Lowering Cortisol

In TCM, high cortisol is seen as a type of internal "heat syndrome"—a manifestation of imbalance, but one that’s very treatable. Real healing comes from a combination of internal regulation and external care. If either is neglected, all other efforts may be in vain. There are two ways to lower cortisol: Addition and Subtraction.

The Additions:

1. Sleep More, and Sleep Early

Rest is the first priority. Sleep before 11 PM and aim for a full 8 hours. The liver’s peak detox time is 1–3 AM—deep sleep during this window is essential.

2. Gentle Morning Exercise 

Choose one form of classic qigong—Yi Jin Jing, Ba Duan Jin, or Wu Qin Xi—and practice it between 5–7 AM to nourish qi and calm the mind.

3. Foot Bath

Soak your feet nightly for 10–15 minutes before bed. It eases fatigue and promotes circulation. Add light massage to the calves, and soak until you break a slight sweat.

4. Supplement Wisely

South African Ashwagandha (Withania somnifera) is widely used to reduce cortisol, ease anxiety, and improve sleep.

5. Drink “Two Waters” Regularly

• Apple Tonic Water：Apple + red dates + mai dong (ophiopogon root) + astragalus + goji berries. Simmer for 30 minutes.
• Winter Melon & Apple Water：One apple, 50g winter melon, and 4 slices of peeled ginger. Cut everything into chunks and simmer with water.

The Subtractions:

1. Talk Less

Talking drains qi. Long hours of conversation (5–6 hours daily) leads to fatigue and depleted energy. Speak less, conserve breath.

2. Shop Less

Shopping often drains emotional energy—repeated decision-making can exhaust the mind more than we realize.

3. Anger Less

Protect your emotional center. Constant irritation, even in small doses, depletes your essence and spirit over time.

Keep Doing 3 Simple Movements：

1. Tip-Toe Lifts

Rise onto the balls of your feet, letting your toes support the motion. This improves blood and qi flow in the legs. Do 30–50 reps, rest when your calves feel slightly sore.

2. “Eight Gates” Tapping

Armpits→Elbow creases →Groin creases→Behind the knees. Tap each of the body’s key energy folds 81 times. These are important qi passages and detox points.

3. Liver Meridian Massage

Between 7–9 PM (when the pericardium is active), firmly massage the inside of your thigh from groin to knee. Repeat 50 times. It aids liver flow and clears stagnation.