The term “Cortisol Face” has become a popular buzzword online in recent weeks – but what is it and how do you get rid of it?  

Firstly, let’s look at cortisol. What is it and how does it affect your body? 

Cortisol is your body’s primary stress hormone that is produced in the adrenal glands (located above your kidneys). Levels of cortisol increase when you’re exposed to physical and emotional stress, causing an increase in focus and triggering the ‘fight or flight’ response needed for survival. It also plays an incredibly big role in managing your metabolism, maintaining the sleep-wake cycle, lowers inflammation, controls blood sugar and supports blood pressure.  

However, whilst cortisol plays an important role in managing energy and alertness, chronically elevated cortisol can lead to disrupted sleep, anxiety, fatigue, and even weight gain. 

“Cortisol Face” has become a recent popular term to describe the effect of chronically elevated cortisol on the face – that being puffy, swollen and even acne prone. A person can be relatively lean in their body, but have an unusually swollen face by comparison. This happens due to the increased cortisol causing water retention and can even lead to fat being distributed disproportionately to the face. (It’s important to note that whilst “Cortisol Face” is an informal popular term, a swollen and puffy face could be sign of Cushing’s Disease – a condition which requires professional medical action.) 

How do I reduce high cortisol and cortisol face?  

The key to reducing “Cortisol Face” is to rebalance your hormones and lower your cortisol. The Vagus Nerve is responsible for returning you from “fight or flight” to “rest and digest” - that’s to say, returning your body to a relaxed state. We’ve listed below some of the many ways to trigger the Vagus Nerve and bring you back to a rebalanced state: 

Prioritise Restorative Sleep 
Getting 7–9 hours of sleep is essential. Try setting a consistent bedtime, keeping your room cool and dark, and winding down without screens. 

Move Gently, Breathe Deeply 
While movement is vital, overtraining can actually raise cortisol. Gentle practices like yoga, walking, or swimming help regulate stress levels. Incorporate deep breathing and progressive muscle relaxation into your day to activate your parasympathetic nervous system—your body’s natural "rest and digest" mode. 

Connect with Nature 
Time in green spaces—even a short walk in a park—can significantly lower cortisol. Nature therapy, or “forest bathing,” has been shown to reduce stress and elevate mood. 

Mindful Eating Matters 
Fuel your body with whole, unprocessed foods. Limit caffeine and sugar, especially in the afternoon. Embrace omega-3 rich foods like salmon, walnuts, and flaxseeds to ease inflammation. 

Mindfulness & Meditation 
Just 10–15 minutes a day of stillness can shift your brain chemistry. Guided meditation apps can help you begin—or come in for a mindfulness-based therapy session with Nabeeh Marar, or one of our other experienced practitioners. 

Laughter, Love, and Letting Go 
Laughter truly is medicine—it lowers cortisol and increases feel-good hormones. Surround yourself with positive people, set healthy boundaries, and give yourself permission to say no when needed. 

Massage Therapy 
Regular massage has been shown to significantly reduce cortisol while boosting serotonin and dopamine—your natural mood enhancers. Our in-house masseuse, Christina Bix, offers bespoke massages to optimise your relaxation. 

Reflexology & Reiki 
These gentle, energetic treatments calm the nervous system and support emotional release. Yvonne Bottarelli is a Reiki Master based at Marlborough House, you can book your relaxing reiki session with her through our website.  

Osteopathy 
By addressing structural imbalances, osteopathy helps relieve tension that may be fuelling stress. You can book your osteopathic treatment with Graham Flower on our website or by phone.  

Animal Companionship 
Spending time with pets isn’t just heartwarming—it’s biologically soothing too. 

Seeking Help  

If you’re noticing signs of “Cortisol Face” or chronic stress—like fatigue, anxiety, poor sleep, or weight gain —know that you're not alone. Our therapists and practitioners are here to support you with tailored care plans to help bring your body and mind back into balance. You can book in for a free 20 minute consultation with therapist Nabeeh Marar by calling us on 01823 757222 to kick-start your path to calm.