Oxytocin is a neuropeptide (neurotransmitter) often referred to as the love hormone or as part of the so-called “happy hormones” group. Your body produces oxytocin naturally, but it also has medical uses, such as in childbirth and encouraging lactation.
However, if you want to feel more love, so to speak, you may be able to use certain strategies to encourage its production naturally.
Hugging, kissing, cuddling, and sexual intimacy are all known to trigger oxytocin production. But there are plenty of other non-physical ways that might help boost this feel-good hormone, too.
Yoga has plenty of benefits to offer, including:
- less anxiety and stress
- relief from depression and other mood symptoms
- better sleep
You can combine yoga with a daily meditation practice to further reduce stress and anxiety and boost mood.
Some people focus or dedicate their meditation to someone they care about to deepen their sense of connection and bolster their relationships.
This is known as loving-kindness meditation, which involves directing thoughts of love, well-being, and goodwill toward a particular person in your life.
You might want to give it a go and see how it makes you feel!
While musical taste varies widely from person to person, most people enjoy listening to some type of music.
Listening to music can have numerous benefits, including improved mood, focus, and motivation. It can also help foster social bonds when we listen to it together.
Some research studies suggest that music may boost oxytocin levels.
And 2009 clinical trial found that soothing music increased levels of oxytocin during convalescence from open-heart surgery. You can also explore I Heard There Was a Secret Chord: Music as Medicine by Daniel Levitin for some uplifting research on the power of sound in healing.
So, you can take this as a reason to make time for your favorite songs or even go to that gig you’ve always wanted!
People often report less pain, stress, and anxiety after a massage.
You might also notice an improved mood and greater feelings of well-being.
Even if you don’t see a professional masseur or masseuse, having a partner or loved one give you a massage can work just as well!
Strong friendships can make a huge difference to your emotional well-being. Spending time with your pals can be a good time and also add to the feeling of being socially supported.
And oxytocin likely plays a role in this. A recent clinical trial also suggests that oxytocin can reduce fear of social situations. So, it seems like a win-win situation.
Try making more time for those people who truly boost those good feelings (and make sure to avoid any toxic friendships).
Pro tip: Try doing an activity with a friend that neither of you has tried before. Bonding over a new experience can also help foster feelings of togetherness.
Active (empathic) listening is a fundamental principle for building intimacy and connection with people in your life.
And sometimes it can be as easy as truly listening to what someone has to say.
So, when your friend or partner wants to talk about something important, put down anything that might distract you and give them your complete attention.
Being truly present with one another can help boost those feelings of trust, and you might just feel the oxytocin flowing.
Ingredients:
½ cup high-quality extra virgin olive oil
1 drop Rosemary
1 small garlic clove, crushed
½ teaspoon apple cider vinegar
Instructions:
Mix all the ingredients.
Use over a greens or protein bowl to support liver detox.
Earlier research on chimpanzees suggests that sharing food can increase oxytocin.
It makes sense for humans, too — sharing food is a great way to bond. Think back to your middle school or elementary days. Splitting that cookie or packet of fruit snacks may have netted you a friend or two, right?
Preparing a meal with friends or a partner can offer enjoyment and bonding time as well as nourishment.
And don’t forget, the act of eating itself can produce pleasure — enough, in fact, to trigger oxytocin release.
Sexual intimacy — from kissing to shared orgasm — may be one way to raise oxytocin levels and demonstrate your affection for your partner.
Having sex with a romantic partner can help you feel closer and more connected, but you can still see this increase in oxytocin without being in a relationship. No-strings-attached sex may still improve your mood and can make you feel pretty great, if that’s something that you’ve found works for you.
And if you don’t currently have a partner to share sexual intimacy with, know that masturbation may also increase oxytocin, too.
Hugging or cuddling can trigger oxytocin production in your body, according to a 2015 study. And a recent clinical trial showed that intimate physical contact can reduce cortisol levels, a key hormone involved in stress.
So take a few moments for a good, long hug with your partner, child, or even your pet.
And if you don’t have someone to hug right now, you definitely can (and should) give yourself a hug in the meantime!
Altruistic or selfless behaviors can also promote oxytocin release.
Gift giving or a random act of kindness not only brightens someone else’s day but can also lift your spirits and promote positive feelings in you, too.
So, to live life more generously, you might want to start by:
- Offering to help a neighbor with a chore.
- Giving a few dollars to a charity of your choice.
- Showing your support for your favorite cause in another way.
- Buying a special gift for a friend or family member (it doesn’t have to be expensive either!)
As well as doing nice things for others, telling someone you care about how you feel can also go a long way to boosting those good feelings.
Sharing your love and affection with the people who mean the most to you can help increase oxytocin in a few ways:
- Sharing your feelings with a loved one often leads them to reply in kind.
- Telling a friend or partner you love them can prompt a hug, hand squeeze, or kiss.
- Letting someone know how much you appreciate them can increase prosocial feelings on both sides.
If you have one, stop what you’re doing and go pet your dog. Feel better? Your dog probably does, too. Research from 2015 suggests that both dogs and humans experience increased oxytocin levels through physical contact, including petting and stroking and eye contact.
That’s why it can feel so comforting to cuddle your animal friend when you feel upset. The oxytocin produced by your interaction helps you feel a little better.
Though this research only looked at human-dog interactions, it’s pretty safe to say petting your cat or other animal you have can also help boost your mood!
A recent trial even showed that virtual animal interactions may help increase oxytocin levels in people with depression.
There are also pure essential oils that support healthy oxytocin levels: lavender, ylang ylang, and clary sage all reduce stress and help promote feelings of euphoria. You can deiffuse them, add them to a warm salt bath, pop a drop into your car diffuser when you’re feeling disconnected, or create a roller to carry with you. A simple solution to support your biochemistry botantically.
Oxytocin research isn’t conclusive, and there’s still plenty for experts to discover about this hormone, including its benefits, whether you can have too much, and which specific circumstances it may benefit.
And keep in mind that strategies that may support your oxytocin production are not miracle cures.
For example, it can’t repair a damaged relationship, make you fall in love, or make you a social butterfly overnight. However, some of these strategies may help encourage positive behavior and indirectly support oxytocin production.
If you notice difficulties in your relationships or social interactions, or feel unusually down, it’s best to seek professional guidance from a doctor or therapist. They can help you explore possible causes and take steps to help boost your mood and your relationships.
Until we meet again, stay well + oil up!
