Stress is everywhere in today’s fast-paced world—in our relationships, at work, and even on social media. Cortisol, more commonly referred to as the “stress hormone,” is one major hormone that rises when we are stressed. Chronically elevated cortisol levels can have negative effects on our health, including anxiety, weight gain, fatigue, disturbed sleep, and other symptoms. In small amounts, cortisol is necessary for survival.
Now, what can be the solution?
Pilates.
Joseph Pilates developed the mind-body exercise system known as Pilates in the early 20th century. Originally known as “Contrology,” Pilates focuses on improving posture, strengthening the core, and increasing flexibility through precise, controlled, and flowing movements that are accompanied by appropriate breathing. When Joseph Pilates was a sickly child in Germany, he was determined to improve his health through yoga, gymnastics, and martial arts. This is where the method got its start. During his internment in England during World War I, he used bed springs to create rehabilitative exercise equipment for bedridden soldiers, an early version of the modern Pilates reformer. This made his innovative work significantly more successful. Core strength, improved posture, improved balance and coordination, and improved flexibility are all health benefits of regular exercise. Emphasising a strong connection between the mind and body, it also promotes mental well-being, reduces stress, and helps prevent and treat injuries.
Now, what is cortisol, and why should you care about it?
Your body’s built-in alarm system, cortisol, is a steroid hormone produced by your adrenal glands that triggers your “fight or flight” response in stressful situations. Cortisol is an essential survival tool that also regulates your metabolism, manages inflammation, and regulates your sleep-wake cycle. You should be concerned about cortisol because maintaining a healthy balance is essential to your overall health. Chronically high levels, which are frequently brought on by long-term stress, insufficient sleep, and a poor diet, can be harmful and cause serious health issues like anxiety, depression, abdominal weight gain, high blood pressure, and a weakened immune system. Conversely, low cortisol levels can cause low blood pressure, muscle weakness, and fatigue. Therefore, controlling your cortisol levels requires practicing stress management, giving sleep priority, and leading a healthy lifestyle.
Cortisol and Stress: The Harmful Cycle.
Your brain may not always be able to distinguish between a perceived threat and a real one (such as delays in traffic, deadlines, or negative self-talk). Your fight-or-flight response floods your body with cortisol when you’re stressed. And if the anxiety never subsides? Your body is always on alert because your cortisol levels are still high. This is where mindfulness and movement come into play, particularly through practices like Pilates, which directly combat the effects of chronic stress.
Even though some people enjoy doing high-intensity exercise, it’s important to know that doing so can make things worse if cortisol levels are already high. Cortisol levels continue to rise as a result of the additional stress that intense exercise places on the body. Yoga and Pilates, gentler forms of exercise, may be more beneficial in restoring hormonal balance and promoting overall well-being for people whose cortisol levels are already elevated.
How Pilates Helps Lower Cortisol Levels
Here’s how Pilates supports a natural reduction in cortisol:
Regulated Breathing: The parasympathetic nervous system, also known as the “rest and digest” mode, is activated by Pilates’ emphasis on deep, diaphragmatic breathing. This reduces cortisol by calming your nervous system, slowing your heart rate, and signalling to your body that it is safe to relax.
Mind Body Connection: Mindful movement is the whole point of Pilates. Your attention is brought into the present moment by concentrating on form, alignment, and precise muscle engagement. The key factors that lead to cortisol spikes are mental stress and racing thoughts, both of which are helped by this mindfulness effect.
Low Impact: Pilates is gentle and calming, in contrast to high-intensity workouts, which can sometimes raise cortisol levels, especially in people who are already stressed. Without forcing the body into “fight or flight,” it lets it move and get stronger. It also prompts the brain to release endorphins, the body’s natural mood elevators, which combat feelings of pain and stress.
Better Sleep Quality: It has been demonstrated that regular Pilates practice improves sleep patterns, and better sleep naturally lowers cortisol. One of the best times for your body to reset and rebalance hormone levels is in deep sleep.
Correcting Posture & Muscle Engagement: Physical tension in the body can be reduced through proper posture and muscle engagement, particularly in the core and spine. The levels of cortisol and other systemic stress hormones can be lowered by reducing chronic physical stress.
Pilates and Stress Reduction
Scientific research practitioners have known for years, but research is now catching up. In a 2018 study that was published in the Journal of Bodywork and Movement Therapies, it was found that people who did Pilates for just eight weeks had significantly lower levels of depression, anxiety, and stress, all of which are linked to lower cortisol levels.
Pilates reduced salivary cortisol levels in women with stress-related disorders, according to a second study published in the Complementary Therapies in Medicine journal (2021). All of these results point to the same clear conclusion: Pilates is good for your mind and hormones as well as your body.
How to get started with Pilates?
- Begin small: Try just 15 to 20 minutes a day, especially before bed and during times of high stress.
- Concentrate on Form and Breath: Select Pilates exercises that place an emphasis on slow, deliberate movements and deep breathing.
- Take Classes or Apps Online: There are a lot of platforms that offer beginner-friendly Pilates flows that are designed specifically for stress relief and relaxation.
- Perform Practice Regularly: The benefits of Pilates, like those of meditation, get better over time. For noticeable results, aim for at least three sessions per week.
- Combine with Other Changes to Your Lifestyle: To enhance the effects of cortisol-lowering Pilates, combine it with good sleep hygiene, a nutritious diet, and a reduction in caffeine intake.
Pilates offers a gentle and empowering approach to regaining mental and physical equilibrium in a world where chronic stress seems almost inevitable. It becomes a powerful tool for naturally lowering cortisol levels by incorporating mindful movement, controlled breathing, and body awareness. This will help you feel calmer, stronger, and more in control of your health. So, the next time you feel overwhelmed, roll out your mat and go to a Pilates class instead of doing frantic cardio. You’ll get a boost from this.
