Boost Oxytocin - 8 Ways to do it

Oxytocin, often called the love hormone or cuddle chemical, maybe a natural solution to your stress and anxiety problems, especially if you’re in need of some socializing. While it’s true that this hormone is released during sex, hugging, and cuddling with your loved ones, you can also boost your oxytocin levels naturally! Here are eight ways to do it.

1) Hugging

Every time we hug, a shot of oxytocin is released, making us feel good and reinforcing our relationships. Hugging can be a great way to give yourself an extra dose of oxytocin. Even brief hugs are beneficial; just keep them warm, gentle, and short so that you don’t trigger your body’s stress response (which also increases oxytocin). A 2009 study found that students who engaged in friendly handshakes or high-fives with their teachers for 30 seconds had higher levels of oxytocin than students who did not connect with their teachers at all. Hugging your children and pets – regularly! – is another great way to boost your oxytocin levels through increased physical contact.

2) Sex

According to researchers, sex can also boost oxytocin. So sex with a significant other or masturbation is a good way of boosting your oxytocin levels. Increase trust: If you can’t have sex or aren’t in a relationship, then you may want to try something else. According to researchers, one way that can increase oxytocin is through increasing trust towards others. You know what they say, trust begins with honesty and ends with courtesy. In other words, if you want more people trusting you, then work on building yourself up first before making promises (or asking for anything). Hold hands: Another way that increases oxytocin is by holding hands—especially if you haven’t held hands before!

3) Petting a Dog

Studies have shown that petting a dog boosts oxytocin and makes us feel more relaxed. Now, we don’t mean you should replace your psychologist with Fido. But having a dog around has been proven to lower blood pressure, making you healthier and happier. Plus, there are some studies that show owning pets can actually reduce your risk of heart disease. So next time you need a pick-me-up, try reaching for Fido—you may be surprised at how much better you feel!

4) The Fight or Flight Response

When we feel threatened, our bodies produce adrenaline and cortisol, which causes an increase in heart rate, respiration rate, and blood pressure. When these hormones are in action for a prolonged period of time (such as from chronic stress), they can wear down our systems and cause our body to produce less oxytocin. It’s a vicious cycle: Low oxytocin makes us more susceptible to stress, which further lowers oxytocin levels. While you can’t completely eliminate stress from your life, there are certain things you can do that will help lower your levels—which will lead to an increase in oxytocin.

5) Strangers

According to a study conducted by Dr. Paul Zak of Claremont Graduate University, money doesn’t necessarily buy trust. For a study, Zak had participants sniff and rate armpit sweat—some were told they were smelling that of someone they just met and some were told they were smelling sweat from an acquaintance. The researchers found that those who thought they smelled their acquaintance’s sweat rated them as more trustworthy than people who thought they smelled a stranger's scent. The bottom line: even if you don't have time for your next cup of coffee with friends or colleagues, don't discount small ways you can build up emotional connections with others in your daily life—like saying hello or smiling at strangers on your morning commute.

6) Massage

Massage therapy has been shown to increase oxytocin levels and enhance a number of health benefits, including reduced anxiety and depression, better sleep quality, improved immunity, and more. Learn about how massage can promote emotional health in addition to physical. A good massage includes 4 major strokes: Effleurage (long stroking), Petrissage (kneading), Tapotement (brisk tapping), and Friction (or rubbing). Most experts recommend an hour-long session for deep relaxation; half an hour per body part is adequate for muscle relief.

7) Breathing Deeply

Breathing is a natural part of life, but we don’t often think about how it can affect our health. Studies have found that breathing deeply into your lower belly (rather than chest) can actually boost oxytocin levels and improve overall feelings of love, support, and connection. If you take a few minutes each day to breathe deeply in through your nose and out through your mouth, you may be surprised by how much better you feel. This experiment was based on a real study done by Harvard Medical School at Massachusetts General Hospital in Boston. They examined 80 people who were married or cohabiting for six months or less. In some cases both partners took 40 IU of synthetic oxytocin (equivalent to two puffs from a nasal spray), while others received a placebo; still, others were not given anything at all.

8) Going Outside

Research suggests that simply going outside for a few minutes each day can help boost oxytocin. While you don’t want to spend all your time outdoors, a short, mid-day walk can get your blood flowing and let you breathe in some fresh air. As an added bonus, being in nature can also boost happiness. Next time you’re feeling stressed out at work or home, head outside for some fresh air; it’ll leave you relaxed and refreshed.