Growing up in South Lake Tahoe, I had my own version of wellness: an adventurous day on the mountain followed by a hearty family dinner. While lasagna and a loaf of bread (extra butter!) might not have been the healthiest meal by today’s standards, it certainly delivered what I believe to be the most important aspect of wellbeing—joy.
There are many paths to healthy living, with powerful vitality often coming from personal enjoyment rather than a restrictive regimen. Consider this new column an invitation to welcome more joy into your life through impactful ways to restore, perform, nourish, and glow. Each month, I’ll share results-driven strategies to enhance your wellbeing. In this installment, I focus on the art of rejuvenation. The methods will support personal nourishment, restore the nervous system, and allow for a greater sense of presence.
Zen in 10
There’s a moment, often on the edge of burnout, when the body needs restoration. Thankfully, recovery doesn’t require hours in a spa or a plane ticket to paradise (though both are welcome). You can seamlessly weave rejuvenation into the rhythm of daily life, especially when you understand the underlying chemistry.
Cortisol is a hormone that helps regulate the sleep-wake cycle, influences metabolic efficiency, and lowers inflammation. When the body is under chronic stress, though, high levels of cortisol are released into the bloodstream, resulting in a disruption of the hormone triangle of cortisol, thyroid, and estrogen/testosterone. The thyroid, which governs weight management and energy, becomes depleted; estrogen and testosterone, responsible for sex drive, diminish in efficiency; and, according to The Journal of Physiology, too-high levels of cortisol circulating throughout the body causes rapid weight gain in the abdominal area, poor sleep patterns, and decreased feelings of happiness.
The good news is that you can rebalance your cortisol levels. Here are three proven strategies to reduce cortisol and revive energy from the inside out. Each of these techniques takes 10 minutes or less and can be implemented anywhere.
4-5-6 Breathing: A Built-In Reset Button
The breath is a powerful tool that can modulate the autonomic nervous system, effectively guiding the body out of a heightened stress response, known as fight-or-flight, and into a state of physiological calm.
Consciously slowing down and deepening the breath stimulates the vagus nerve, the superhighway between the brain and the body that helps regulate the heart rate and the release of “feel-good hormones” such as serotonin. During periods of stress, the sympathetic nervous system triggers the fight-or-flight response, elevating heart rate, blood pressure, and stress hormone levels. The vagus nerve counters this response by activating the parasympathetic rest-and-digest state, helping slow the heart rate, reduce inflammation, and restore a sense of calm. This vagal activation is essential for emotional regulation and long-term stress resilience.
Regulating the vagus nerve, and thereby reducing the negative effects of stress, can be achieved through several evidence-based practices, including gentle yoga, cold therapy, nature walks without technology, and breath work, the easiest of the strategies.
Here’s how to practice the 4-5-6 breathing technique:
- Inhale deeply through the nose for a count of four.
- Hold the breath for a count of five.
- Exhale slowly through the mouth for a count of six.
- Repeat this technique for five rounds.
Practice this breath work each day, not just in moments of stress. The consistent effort signals to the body it is safe and starts to create a daily sense of calm. (Here is a four-minute guided stress-relief session that can be enjoyed anywhere your summer takes you: Guided Breath Work to Calm the Mind.)
Magnesium: The Mineral of Calm
Magnesium is essential for more than 300 biochemical reactions in the body, including muscle relaxation and nervous system regulation. It acts as a natural buffer to cortisol by modulating the hypothalamic-pituitary-adrenal (HPA) axis, which governs how we perceive and physiologically respond to stress.
When magnesium levels are adequate, the body is better able to prevent excessive cortisol release and serve as a mood regulator. A study published in the U.S. National Institutes of Health’s National Library of Medicine found that magnesium may play a crucial role in regulating neurotransmitters, particularly by modulating NMDA receptors and enhancing GABAergic activity. These mechanisms contribute to its calming effects on the nervous system.
In periods of high stress, magnesium is rapidly depleted, creating a feedback loop that intensifies anxiety and irritability. By replenishing magnesium, especially in highly bioavailable forms such as magnesium glycinate, the body is better equipped to manage mental and environmental stressors.
How to increase magnesium in your daily routine:
- Integrate topical magnesium: Epsom salt baths and magnesium oil can produce an immediate sense of ease. For work trips, I like to pack Epsom salts, so that I can effectively unwind with a bath at the end of the day.
- Prioritize magnesium-rich foods: Enjoy avocados, almonds, pumpkin seeds, leafy greens, and dark chocolate to naturally support nervous system function and reduce daily stress. My purse typically contains a bar of dark chocolate!
A 10-Minute Walk: The Gentle Shift in State
Studies from Stanford University have found that walking without technology has a positive effect on cortisol levels—and just 10 minutes has a profound effect. The walk provides a mental break, while stimulating the release of key neurotransmitters dopamine and serotonin. The rhythmic movement of walking also engages bilateral stimulation. This has been linked to reductions in anxiety and the stimulation of neural connections for creative thought.
And, according to Harvard Medical School, walking—especially when done consistently—can be as effective as antidepressant medication for some individuals with mild to moderate depression. The mental-health benefits stem not only from the neurochemical shifts but also from the behavioral activation that walking encourages. Getting outside, engaging in movement, and experiencing a sense of progress can all break the cycle of inertia that often accompanies low mood and chronic stress. When paired with exposure to natural light or green space, the effects are even more pronounced, encouraging both mental resilience and hormonal balance.
Nora Tobin is a leading authority in high-performance wellness, delivering customized programs to executive teams, professional athletes, and celebrity clientele. She is the CEO of Nora’s Naturals and a Certified Integrative Health Coach. As a Four Seasons Hotels & Resorts visiting practitioner, she offers customized retreats and leadership off-sites.
