6 Ways to Reset Your Stress Levels (Naturally)

May 3

ESTIMATED READ TIME: 6 MINUTES

Stress has become such a normal part of life that most assume it’s something they just simply have to live with.

Between work deadlines, constant notifications, poor sleep, and 24/7 stimulation, there's little time left to simply relax. Over time, this pressure often leads to chronic stress, which begins to wear on the body in ways that eventually can't be ignored.

If you struggle with low energy, brain fog, cravings, and irritability—especially if your schedule feels hectic and you get poor sleep—you're likely under a lot of stress.

Much of this comes down to cortisol, your body’s primary stress hormone. While cortisol is essential for motivation and focus in the short term, chronically elevated levels can disrupt blood sugar, sleep, hormones, immunity, and metabolism.

Resetting and recovering from stress is not complicated once you're given the right support. Here are six simple, natural ways to help bring your stress levels back into balance.

6 Ways to Reset Your Stress Levels (Naturally)

1. Spend Time in Nature

One of the fastest ways to lower stress is to step outside.

Research shows that spending time immersed in nature can significantly benefit both physical and mental health, including improving immune function, lowering blood pressure, reducing stress and anxiety, and enhancing mood and focus.

These effects are thought to occur because nature exposure promotes relaxation in the nervous system, supports immune recovery, and can even help prevent diseases—all examples of how time outdoors is a powerful form of "natural medicine." More specifically, time outside can shift us out of a fight-or-flight state and into a more relaxed, parasympathetic state.

One study found that participants who walked in forest environments experienced greater benefits compared to those walking in urban environments, including:

Lower cortisol levels
Reduced heart rate
Lower blood pressure
Improved moods

Here's how you can lean into this habit:

Take a walk in a park, trail, or wooded area
Spend time near water or green spaces
Sit outside without distractions for 10–20 minutes

Another powerful addition is walking barefoot in God’s creation. Making direct contact with the earth can potentially help reduce inflammation and support nervous system balance, according to recent research.

2. Walk Daily (Especially Outdoors)

Walking deserves its own category because it combines multiple stress-reducing benefits into one simple habit, including supporting:

Circulation
Hormone balance
Mental clarity
Energy production

Walking helps regulate cortisol levels by providing gentle, consistent movement rather than intense spikes in stress hormones, which more vigorous workouts can trigger. This helps explain why numerous studies have demonstrated that regular walking significantly reduces symptoms of anxiety and improves sleep and overall mood.

When possible, walking outdoors amplifies these mental health effects through sunlight exposure and fresh air. For instance, multiple reviews have concluded that exercise, particularly walking or jogging outside, can be just as effective as some antidepressants or psychological therapies for treating mild-to-moderate depression.

Some tips to get the most out of walking:

Aim for 8,000–10,000 steps per day, with as much of this done out in nature as possible
Take short walks outside after meals
Walk without headphones occasionally to calm the nervous system
Consider walking with a friend or pet, which can also add an element of connection, which further reduces stress

3. Practice Deep Breathing

Breathing is one of the fastest ways to influence your nervous system, and it can be done anywhere at any time.

When you’re stressed, your breathing tends to become shallow and rapid. This reinforces a state of tension in the body. But deep, slow breathing does the opposite: It activates the vagus nerve, which helps shift your body into a relaxed state.

Research published in Frontiers in Human Neuroscience found that slow breathing techniques can significantly reduce stress and improve emotional regulation. Even a few minutes of controlled breathing can make a noticeable difference in how you feel, think, and react.

Here's a simple breathing pattern to try when you're feeling overwhelmed, angry, or anxious that emphasizes a long exhale:

Inhale slowly through your nose for 4 seconds
Hold your breath for 2–4 seconds
Exhale slowly for 6–8 seconds
Repeat this for 3–5 minutes

4. Use Adaptogenic Herbs (Ashwagandha, Reishi, Rhodiola)

Certain herbs, known as adaptogens, help the body adapt to stress and regulate cortisol levels.

One of the most well-studied is KSM-66 ashwagandha, a concentrated form of the herb. Multiple clinical studies have shown that KSM-66 ashwagandha can help:

Reduce cortisol levels
Improve stress resilience
Lower anxiety
Support sleep quality

For example, a randomized, double-blind study published in Indian Journal of Psychological Medicine found that participants taking ashwagandha experienced significant reductions in stress and cortisol compared to a placebo group.

Other helpful adaptogens include:

Reishi mushroom, which supports relaxation, helps lower anxiety, and contributes to immune balance
Rhodiola, which helps improve energy, mental speed, and resilience to physical and mental stress

Some tips for using these adaptogens:

Take ashwagandha (such as KSM-66) daily, typically 300–600 mg. Benefits can take several weeks to kick in, so be patient and consistent
Use reishi tea or supplements in the evening
Consider rhodiola earlier in the day for energy support and calm focus (studies show this is a great herb for those with combined ADHD and anxiety, which often occur together)

5. Eat a Nutrient-Dense Diet

Stress and nutrition are closely connected because when your body is under stress, it uses up more nutrients than it would otherwise, especially:

B vitamins
Magnesium
Vitamin C

At the same time, stress often increases cravings for sugar and processed foods, making it less likely that you'll reach for a nutritious, balanced meal that will help meet your needs.

This creates a cycle where poor nutrition can lead to even more stress, and then more stress leads to poorer food choices.

For instance, research has shown that diets high in ultra-processed foods are associated with higher levels of anxiety and depression.

On the other hand, nutrient-dense foods support more stable energy and mood. When your body is properly nourished, cravings tend to decrease, and your stress response becomes more balanced.

To support a stable mood and cognitive health, focus on whole, nutrient-rich foods such as:

Quality protein sources
Healthy fats
Fruits and vegetables
Mineral-rich foods

6. Prioritize Sleep and Go to Bed Earlier

Sleep is one of the most important factors in regulating stress, considering that when you don’t get enough sleep, cortisol levels tend to rise and your decisions the following day tend to suffer.

A study published in Sleep found that sleep restriction can increase evening cortisol levels and impair the body’s ability to recover from stress. Poor sleep can also lead to:

Increased appetite
Higher sugar cravings
Reduced energy
Impaired focus

On the other hand, consistent, high-quality sleep helps reset the body’s stress response. Here's how to structure your day so you get the best sleep possible:

Aim for 7–9 hours of sleep per night
Try to go to bed earlier rather than staying up late
Limit screens and artificial light before bed
Get sunlight exposure during the day to support your circadian rhythm (your "internal clock")

Putting It All Together: What a Stress-Relieving Day Might Look Like

Resetting your stress levels doesn't need to be complicated. It often comes down to simple daily habits that support your body’s natural rhythms.

A simple approach to being less stressed regularly might look like:

Morning sunlight and a short walk
Deep breathing during stressful moments
Nutrient-dense meals throughout the day
Adaptogens like ashwagandha and functional mushrooms, when needed
Evening wind-down and earlier bedtime

These practices work together to help your body shift out of a constant stress response and into a more balanced state.

The Bottom Line on How to Manage Stress to Improve Your Health:

Stress is unavoidable, but chronic, unmanaged stress doesn’t have to be. Your body is designed to recover, regulate, and return to balance when allowed to do so.

Spending time in nature, walking regularly, breathing deeply, nourishing your body, supporting it with adaptogens, and prioritizing sleep can all help reset your stress response.

References:

https://pmc.ncbi.nlm.nih.gov/articles/PMC5580555/

https://pmc.ncbi.nlm.nih.gov/articles/PMC6313311/

https://pmc.ncbi.nlm.nih.gov/articles/PMC11640920/

https://pubmed.ncbi.nlm.nih.gov/39045858/

https://pmc.ncbi.nlm.nih.gov/articles/PMC3674785/\https://www.frontiersin.org/journals/human-neuroscience/articles/10.3389/fnhum.2018.00353/full

https://www.webmd.com/balance/what-is-box-breathing

https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/

https://pmc.ncbi.nlm.nih.gov/articles/PMC3573577/

https://pmc.ncbi.nlm.nih.gov/articles/PMC8632422/

https://pmc.ncbi.nlm.nih.gov/articles/PMC3573577/

https://onlinelibrary.wiley.com/doi/10.1002/ptr.7215