Ways To Increase Testosterone Naturally – Reducing Stress pt 2

In the last article in this series we looked in more depth at some stress reduction methods I’ve recommended and how they are effective ways’ to increase testosterone naturally. In one the articles previous, we also looked at the most typical causes of stress and why feeling stress actually lowers testosterone.

You can check out these two articles here:

Ways To Increase Testosterone Naturally – Reducing Stress Pt 1

Ways To Increase Testosterone Naturally – Reduce Your Stress Levels

So in this article, we’re going to continue looking at some more of the stress reduction methods I recommend in more depth and why they are great ways’ to increase testosterone naturally. So let’s get started!

Saying No/ Taking ControlWoman making stop sign

Not everything that stresses us is within our control but there are a number of things that are. I advise taking control over the parts of your life that you can control and in particular those which cause you stress. An effective way to achieve this can be to say “no” more frequently.

This is especially true if you often find yourself in a position where you take on more than you can handle. The act of having to juggle multiple responsibilities can leave you feeling overwhelmed. I advise that you be selective about what you take responsibility for & say no to things that unnecessarily add to your load, this will help reduce your stress and increase your T production as a result!

If you need more help on how to say no, I advise you check out this book on Amazon it gives you easy and practical advice to follow: How To Say No Without Feeling Guilty

Spending Time With Friends and Family

Support from your friends & family can help you get through stressful times. Being a part of a group of friends provides you with a sense of self-worth & belonging, which again can help you if times are tough and reduce feelings of stress as a whole!

There was a study conducted which found that spending time with children & friends released a natural stress reliever called oxytocin. This effect has been dubbed as “tend and befriend” and was particularly prevalent in women. It is considered the opposite of the fight-or-flight response, the fight or flight response is one of the major causes of cortisol release & cortisol inhibits testosterone production, so the opposite effect of this is only a good thing for your testosterone production & your overall well-being.

Just to clarify both men and women benefit from friendship, in fact another study showed that men & women with the least social connections were more likely to suffer from depression and anxiety, so another reason spending time with your friends and family is one of the effective ways’ to increase testosterone naturally.

Practice Mindfulness

If you are unsure of what is meant by mindfulness, it is practices that anchor you to the present moment. It can be helpful to man at peacefight negative thoughts which bring on anxiety and stress. There are actually several ways’ in which you can increase your mindfulness, these include yoga, meditation, mindfulness based cognitive therapy & mindfulness based stress relief.

A study that was conducted on college students supplied results that suggested mindfulness may help increase self-esteem & that higher self-esteem reduced symptoms of anxiety & depression.

There are some great resources out there that help you to practice mindfulness, one I can recommend is a great set of online tools called Seven Minute Mindfulness I can also recommend a couple of books both of which are available on Amazon, these are: The Little Book Of Mindfulness & Mindfulness: A Practical Guide To Finding Peace In A Frantic World

Laughter

I’m sure you think back to personal experience and confirm that it is hard to feel anxious while you’re laughing. It’s good for your health, “soul” & there are a different ways’ laughter may help reduce stress. It can relieve your stress response it relieves tension by relaxing your muscles and in the longer term, laughter can also help improve your immune system and mood. I advise to watch a comedy program post or pre workout for a testosterone boost and with that the extra muscle mass gains & fat loss!

Soothing Music

I’m sure you know many people that like to listen to music as a way to relax, it can have a very relaxing effect on the body. Slow-paced instrumental music can help induce the relaxation response, it can help lower blood pressure & your heart rate and reduce the release of cortisol and other stress hormones. As we’ve covered any reduction in cortisol is a win as far as testosterone production is concerned, making listening to music you find soothing one of the more effective ways’ to increase testosterone naturally.

Deep Breathing

So deep breathing exercises can help you to activate your parasympathetic nervous system, this controls the relaxation response. There are multiple types of deep breathing exercises, some most common & popular are abdominal breathing, diaphragmatic breathing, paced respiration and belly breathing.

The aim of deep breathing is to focus awareness on your breath, you aim to make it slower & deeper. The act of breathing in deeply through your nose allows your lungs to fully expand and means your stomach rises. This helps to slow down your heart rate, this enables you to feel more peaceful and less stressed!

Want to practice your deep breathing, here are some great books to help you achieve this effectively: Deep Breathing Guides On Amazon

Spending Time with Your PetPuppy in a bowl

Spending time with your furry (or non furry) friends can reduce stress & improve your mood. It is thought that interacting with pets can help release oxytocin, which as we’ve covered above puts you in to a good mood. Having a pet is also thought to help relieve stress by providing companionship, giving you purpose & keeping you active.

Getting Physically Intimate

Kissing, cuddling, holding hands and sex can all help to relieve stress levels. This is because positive physical contact can help release oxytocin & lower cortisol. On top of lowered cortisol meaning greater testosterone production, this can also help lower blood pressure & your heart rate.

Get More Sleep/ Adequate Rest

We’ve covered in other articles how getting enough sleep and making sure your body is suitably rested is vital for testosterone production, you need 7 – 9 hours of sleep per night and adequate periods of rest, this includes if you workout (taking rest days & rest periods during workouts). This is in part due to a lack of sleep & your body being exhausted causing your body to feel stressed & your cortisol levels to rise. Getting enough sleep/ adequate rest is one of the most effective ways’ to increase testosterone naturally.

If you struggle to sleep due to snoring, struggling to breathe or sleep apnoea, I advise checking out these Sleeping Aids.

If light coming in to the room disrupts your sleep, Sleeping Masks & Black Out Curtains are a great way to address this as well!

Get a Massage

Getting a rub down can potentially do more than alleviate physical pain. In studies, it’s suggested that a massage may also be beneficial for fighting stress. So why not put this theory to the test, book one in today and see if it helps lower stress, all in the name of science of course, wink, wink!

Meditate

We covered meditation above as part of mindfulness. Meditation is thought to aid with stress relief due to “mental silence” which is shown to have positive effects on stress & work-related stress in particular, including lowering cortisol production. If you want guidance on how to successfully meditate, there are a number of resources that you can check out here

Going For A Stroll Outside

This is a personal favorite of mine! I go for a stroll most days as a way to de-stress. A quiet stroll can work in terms of stress Man & woman walking in the woodsrelief, this is particularly effective when you take it outdoors. I advise to avoid rushing & walking at whatever pace feels most natural to you.

Final Thoughts & Future Posts

I hope you found this article on ways’ to increase testosterone naturally focusing on stress relief methods useful. this is part two and if you wish to see part 1 you can do so here Ways To Increase Testosterone Naturally: Reducing Stress pt 1 – If you have any queries in regard to this article, testosterone production or stress in general, just drop me a comment below and I’ll get back to you.

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10 thoughts on “Ways To Increase Testosterone Naturally – Reducing Stress pt 2

  1. Some great ways to reduce stress that I’ll be passing on to my husband. For myself, I’m trying to be more mindful this year. I’ve gotten myself a great planner to help with that, and I’m wanting to do mindful eating. I usually rush through my meals because of demanding kids, but I’ll be setting aside time to take things slowly. 

  2. That’s a really interesting initial first section where you cover the point about taking control, and more importantly learning to say no. I can relate to this as I used to ‘go along’ with numerous suggestions when I was stressed and lacking confidence in my younger years. 

    More often than not I’d find myself in functions that I never really wanted to go to in the first place – this understandably brought on great deals of new stress. 

    Really interesting article – a good read! 

    1. Hi Chris,

      I’m glad you found the article useful, yep taking control and saying no is a great way to reduce your stress levels; and the benefit of reduced stress is increased testosterone production.

  3. Thanks for bringing this article to us, many of us needs alot of means to reduce stress after working on 2 to 3 jobs daily and need to reduce stress, i read in this article various things to do to keep relax laughter, sleeping and the rest i can rest assure peeps to try this means because i have tried them and it does work. 

    1. Hi Seun,

      I’m glad you found the article useful and can confirm that a number of the methods actually work for you, it’s great to have that feedback.. Reduced stress, brings you multiple health benefits, including increased testosterone production.

  4. I agree with you 100% on the ways that you have pointed out to relieve stress. One that I am very fond of is watching comedy as this helps me to really relax after a long day’s work. I have made it now to be part of my routine because I know laughter is a great stress reliever. 

    I also love hanging out with kids because they can be fun. This also helps me to be relaxed whenever I play with kids. Their laughter is just amazing and really nice to see that it actually ends up making me feel a sense of relaxation. All your methods of relieving stress were spot on and I would have to take a play from your book and put some of them to practice.

    1. Hi Jay,

      I’m glad you found the article useful!

      Yeah please do give these reduction methods a whirl, reduced stress leads to increased testosterone production and multiple other health benefits.

  5. Thanks for the helpful post as it clearly shows the way to reduce stress levels. Most people die today due to stress. They do suffer seriously from stress and this really gives the pointer that it’s good to reduce stress levels. I’ve been trying to control certain things that constantly give me emotional stress especially in my marital home but still get stressed up once in a blue moon. I think it’s time for me to apply the stress reduction methods you taught in this awesome post. Kudos for the helpful post!

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