Man being mindful and calm

Mindfulness for testosterone: How to reduce stress and boost testosterone

9 min read


13 Mar 2024

Grab your cheat sheet

  1. How does stress affect your testosterone levels?
  2. Mindfulness for stress and testosterone: Top tips and techniques
  3. Other ways to bust stress and boost your T-levels
  4. Boost your T-levels with TestoPrime

Stress and testosterone don’t mix. When you’re stressed out, your body releases big batches of cortisol (a.k.a. ‘The stress hormone’)—which can seriously interfere with your T levels.

If you’re someone who wrangles with chronic stress, your testosterone levels could be low (and your cortisol levels at an all-time high). The symptoms of low T alone can cause, well…more stress. It’s a vicious cycle, fellas.

But, by taking action now—you can bring your stress levels down, boost your testosterone levels, and put more life into your years.

While it’s often overlooked, mindfulness can work wonders when it comes to reducing stress. Despite what people say, it’s not some trendy fad or throwaway buzzword—it’s the real deal.

Here, we’re going to look at the power of mindfulness for busting stress and striking the right hormonal balance. We’re also going to tell you how to do it.

But first, a quick look at stress and testosterone.

How does stress affect your testosterone levels?

As we said, when you’re stressed, your body releases cortisol. Studies show that when we’re stressed out, this excess release of cortisol (along with a few other biological or scientific factors) can reduce the amount of testosterone your body produces.

Even short-term stressors like worrying about a big wedding speech or a nerve-wracking job interview can temporarily dampen your T-levels—so imagine what stress does in the long term.

Testosterone contributes to your body’s general balance. And when your testosterone levels are low, your physical and mental wellbeing can suffer. 

Let’s look at some of the symptoms of chronically low testosterone levels in men…

  • Low sex drive
  • Possible erectile dysfunction
  • Loss of muscle mass
  • Constant fatigue
  • Irritability and mood swings
  • Trouble focusing

Read: Our guide on how stress can impact your testosterone levels for a deeper dive into the subject.

Mindfulness-based stress reduction: Top tips and techniques

Man meditating

Now you’re up to speed with how chronic stress can affect your T levels, let’s look at how you can use mindfulness as a tool to improve the situation.

But first, let’s answer the question, “what is mindfulness?”

Mindfulness is a mental state achieved by focusing your awareness on the present moment while taking notice of your senses as well as the environment around you.

It’s a powerful tool that will help you center your mind when it matters most. By practicing mindfulness regularly, you’ll enjoy more mental clarity while dialing down those stress levels.

There are many ways to practice mindfulness—and you don’t have to be a robe-clad Zen guru to reap the stress-busting rewards of these chilled-out activities.

Without further ado, here are our favorite mindfulness-based stress reduction techniques.

Pause for thought

First of all, to get into the habit of being mindful and start reducing stress, pausing for thought throughout the day is a good place to start.

The act of stopping and pausing thought is commonly known as mindful thinking. This simple yet effective technique is all about slowing down and tuning in.

Mindful thinking is like being the observer of your own thoughts, gently noticing them as they come and go without judgment or attachment. It's about being fully in the moment and letting go (even if temporarily) of everything that’s weighing you down.

But how do I actually do that, you ask? Here are a few mindful thinking tips for stress reduction…

  • Take a moment to stand or sit down in a calming environment when you have five minutes to spare
  • Take a breath and get comfortable. Allow your thoughts to pass through your mind without engaging with them or labeling them as ‘good’ or ‘bad’
  • Take notice of your senses, focusing on sound, sight, smell, and touch
  • Look around you and soak in the environment. Take note of little things like scenery, people, and the climate
  • Kick back and enjoy being in the moment

Take a breath

Can meditation increase testosterone levels? Well, it can definitely help.

Did you know? Deep breathing and regular meditation practice are linked to a treasure trove of health benefits, including lower blood pressure and fewer stress hormones in the blood.

Mindfulness and meditation go hand in hand. Basically, being still and focusing on your breath will Zen you out to the max and help you reap the rewards of stress reduction in the long run.

There are lots of different types of mindfulness meditation you can try. But before we look at the breathing styles you can try, here are a few quick tips to help you get the most from your meditation sessions.

  • Find a comfy spot: Choose a cozy spot where you can sit or lie down comfortably. It could be a cushion on the floor or your favorite chair.

  • Set a timer: Start with just a few minutes, like five or 10, to give yourself a meditation goal. You can gradually increase the time as you get more comfy and confident.

  • Close your eyes: Take away any visual distractions that will make your mind wander by closing your eyes and getting into a comfortable body position. Make sure your back is straight, and your chest is open for the best deep breathing results.

Mindfulness meditation can help improve your testosterone levels over time. It’s also a pretty cool way of clearing your mind for the day ahead.

Traditional mindful breathing styles

As promised, here are some of the different mindful breathing and regular meditation practice styles you can try…

  • Breath Awareness: This one's super popular. You just focus on your breath—feeling it weave in and out of your lungs in a slow controlled manner. It's like riding the waves of your breath to stay present. This is the very cornerstone of mindfulness meditation.

  • Body Scan: Imagine you're sending a gentle scanner through your body, starting from your toes up to your head. You pay attention to each body part, noticing any sensations as you go. If your mind starts to wander, take a short break and continue.

  • The 7-11 breathing exercise: Close your eyes Take a slow breath in for seven seconds, before exhaling gradually for 11 seconds. Repeat this circular breathing pattern for at least five minutes, focusing on your breath at all times.

We’ve said it once, but we’ll say it again. Regular meditation practice is a sustainable stress reduction technique that will work wonders—especially if you do it once a week. And the lower your stress, the better your testosterone levels are likely to be.

Embrace yoga and Pilates

Men doing Yoga

Next up, we have yoga and Pilates. The great thing about these slightly more physical mindfulness activities is that they’ll help you relax to the max while keeping your body in tip-top condition.

As these popular activities are focused on taking control of your breath and body, they’re a brilliant way of weaving a little mindfulness into your weekly schedule. 

Making yoga or pilates a regular part of your weekly routine will also benefit your testosterone levels in the long run.

Getting into yoga or Pilates is pretty simple. You just need some comfy gym kit, a mat, and a tutorial video—like this…

Alternatively, you can join a class and enjoy a little mindfulness to tap into the stress-busting power of community—which brings us onto our next subject.

Wrap yourself in community

When you’re looking to ‘get mindful’ and find natural ways to bust stress while taking charge of your emotional wellbeing, wrapping yourself in the arms of community will work wonders.

Whether you’re looking to get into regular meditation, you want to get good at yoga, or you’re searching for ways of making mindfulness your go-to stress-busting habit, there are countless groups or communities out there waiting to welcome you.

By joining a local meditation group, tapping into mindfulness forums online or signing up for yoga or Pilates classes in the gym, you’ll benefit from the support, inspiration, and motivation you need to succeed.

Mindfulness is an approach to stress reduction that will put life into your years and help you restore hormonal balance—if you stick at it. So, lean into others, find your community, and you’ll become the master of your mind before you know it. 

Read:  Our essential guide on how to increase your energy levels naturally and make the most of every day.

Other ways to bust stress and boost your T-levels

Middle aged man running

To complement your stress-busting mindfulness activities, boost your testosterone levels, and restore hormonal balance, there are other things you can try.

Let’s take a look.

Exercise regularly

Lacing up your sneakers and moving will help you maintain a healthy hormonal balance while driving your stress levels down. Doing an exercise you love regularly can also boost your cognitive function—which is great for your mental wellbeing.

Whether it's walking, swimming, cycling, dancing or going to the gym, regular exercise is ideal for busting stress and keeping your hormone levels in check.

Oh, and if you take part in a little resistance training, you’ll boost your muscle mass too. Bonus.

Did you know? There are exercises known to help improve your testosterone level. It’s true—and here is a rundown of dynamic T-boosting movements you can try.

Eat well

Your diet can have an impact on your stress and testosterone levels. When you eat too much-processed junk, your body will become sluggish.

Eating too much sugary foods will also give you sudden blood sugar spikes, causing energy crashes that can make you feel low or irritable. And, that’s only going to make your stress levels worse.

So, by leveling up your diet and eating a range of healthy whole foods, you’ll feel better in body and mind. You’ll also help maintain a healthy balance when it comes to your hormone levels.

Top tip: Browse through our list of essential testosterone-boosting foods for insider advice and inspiration.

Talk it out

Last but certainly not least, if your stress levels are getting the better of you—talking it out is one of the best things you can do.

Whether you confide in a loved one, join a stress support group or seek help from a qualified counselor, opening up will help you find sustainable solutions that will help you tackle the issue head-on.

Boost your T-levels with TestoPrime

If you feel that your current state of stress is having a negative impact on your testosterone levels, taking a supplement will complement your mindfulness efforts.

Our supplement is proven to boost your testosterone levels while giving you more strength and improved focus. It will also lend a hand when it comes to your cognitive abilities.  A daily dose of TestoPrime will work with you and take charge of your stress levels.

Testosterone contributes to a more harmonious mind and body—and that’s what we’re all about. So, in addition to our popular T-boosting supplement, we also have a library of content designed to help you live life to the full.

Check out our official publication for insider advice to combat low testosterone levels, tackle hormonal imbalances, and change your lifestyle for the better. Here’s to a brighter, stronger, more virile you.