Calm the Mind, Balance the Body: Natural Ways to Lower Anxiety and Cortisol

Anxiety is something many of us experience and yet, it often goes unspoken. From racing thoughts and tightness in the chest to constant worry, anxiety can show up in both the body and the mind.

At its core, anxiety can often be understood as either an overestimation of danger or an underestimation of our ability to cope. That perspective shift alone can be empowering.

At Way Health, we often explore nonpharmacological ways to help patients manage anxiety. These approaches are not only safe and accessible but also support deeper resilience over time.

Mindfulness: Anchoring in the Present

One of the most effective tools for anxiety is mindfulness - the practice of paying attention, on purpose, to the present moment without judgment.

When we’re anxious, the mind tends to live in the future or dwell on the past. Mindfulness brings us back to the now, where calm and clarity reside.

Breathwork: Resetting the Nervous System

Simple breathing techniques can help regulate anxiety almost instantly.

Try the 4-7-8 breath:

Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds.

Just a few cycles can shift your body out of fight-or-flight mode and into a state of rest and calm.

Nature, Movement & Music

Sometimes the most profound shifts come from simple pleasures:

• Nature: Spending time in green spaces lowers cortisol, the body’s main stress hormone.

• Movement: Meditative practices like yoga or tai chi combine grounding with focus.

• Music: Calming playlists like “the most relaxing songs ever”can help regulate mood and soothe the nervous system.

Daily Rituals to Rewire the Mind

Small daily habits can retrain your brain toward calm and balance:

• Gratitude journaling: Write down 3 things you’re grateful for each day. Even 2 weeks of this practice can increase positivity and ease.

• Short daily meditation: Builds awareness and creates space between you and your thoughts.

• Aromatherapy: Calming essential oils like lavender can support relaxation.

Support Through Connection

Anxiety often eases when we feel connected and supported:

• Pet therapy: Spending time with animals can lower stress hormones and boost mood.

• Acupuncture: An evidence-based practice that may help regulate the nervous system and reduce anxiety symptoms.

Nutritional & Supplement Support

Certain nutrients may support mental wellness and reduce anxiety symptoms naturally:

• B Vitamins (B6, B12, folate): Essential for mood regulation.

• Omega-3s: Anti-inflammatory fats that benefit brain health.

• Magnesium: Known as the “relaxation mineral”; can be taken as a supplement or absorbed through Epsom salt baths.

• Adaptogens: These are plant-based compounds that help the body adapt to stress and restore balance. Popular options include:

  • Ashwagandha – May reduce cortisol and support restful sleep

  • Rhodiola – Can enhance energy and mental resilience during stress

  • Holy Basil (Tulsi) – Known for promoting calm and clarity

A Gentle Path Toward Healing

These natural strategies can be used alone or alongside conventional care, depending on your needs. In many cases, they not only relieve symptoms but help build a stronger foundation for emotional health.

Ready to Explore a More Personalized Approach?

If you're looking for one-on-one support with anxiety, we’d be honored to help you create a holistic, integrative plan that fits your life.