The surprising ways you could boost endorphin production

13 March 2025

Endorphins are the body’s feel-good hormone, and it is released by your brain in response to pain or stress.

While most people are familiar with endorphins from the “runner’s high”, a state of euphoria induced by strenuous physical activity, there are other ways to increase your endorphin levels.

Read on to discover 10 surprising ways you can boost your endorphin production.

1. Be kind

One way you can increase your endorphin levels is by being generous and benefiting from “helper’s high”.

A study found that helping other people activates regions of the brain associated with pleasure, social connections and trust.

Whether you’re offering your loved ones a helping hand, donating to a charity, or volunteering to a cause close to your heart, being kind can boost your endorphin production and make you feel good.

2. Gossip

On the other hand, gossiping is another way to increase your endorphins.

Researchers found that gossiping is a primitive need that is essential for our social and mental wellbeing and can strengthen our connection with the people around us as well as make us feel better.

3. Eat your favourite foods

Certain foods contain chemical compounds that can increase your endorphin levels.

Spicy food, for example, registers as hot because of capsaicin. Your brain perceives the heat caused by this chemical as pain, and since endorphins are the body’s natural painkillers, it sends a rush of endorphins to douse the fire.

Dark chocolate is also a popular comfort food since it contains phenylethylamine, which boosts your mood by stimulating endorphin production.

However, scientists have discovered that eating any of your favourite foods can increase your endorphin levels.

People who are low in endorphins or the happy chemical serotonin often crave foods high in fats or carbohydrates, for example, because both can increase your endorphin output.

4. Soak up the sun

Have you ever wondered what makes sunbathing so appealing?

You might be aware that sun exposure is an important source of vitamin D, which is necessary to keep your bones, teeth, and muscles healthy.

However, the sun’s ultraviolet radiation also improves our endorphin production, which is why an afternoon spent in the sunshine can improve our mood.

5. Laugh

Laughing sends a flood of endorphins through your body, which can boost your immune system and increase feelings of happiness.

Just as smiling when you’re sad can improve your mood, faking laughter is just as effective at boosting your endorphins.

If you can, it’s also beneficial to spend time giggling with your friends and family, as laughing alongside other people can substantially increase your endorphin production compared to laughing alone.

6. Meditation

Meditation is one of the best habits you can pick up to improve your physical and mental wellbeing.

Regular meditation reduces the stress hormone cortisol while also improving your endorphin production. Too much cortisol can lead to severe symptoms such as high blood pressure, headaches, and fatigue if left untreated.

If you’re not the kind of person who enjoys sitting quietly, don’t worry. There are also moving meditation practices you might prefer that are equally effective, such as tai chi, pilates, or yoga.

7. Listen to music

Listening to music – especially happier songs – can increase your endorphin production.

And even better than listening is participating. Dancing around your kitchen, singing along, or playing your own instrument can all stimulate endorphin production more than passive listening.

8. Acupuncture

Acupuncture is an ancient practice that is predominantly used for treating pain and stress by placing fine needles into pressure points around the body, although scientists are still unsure why it is effective.

One possible explanation is that acupuncture forces the brain to release endorphins.

Since endorphins are our natural painkillers, the theory is that the discomfort of the needles causes a rise in your endorphins, which in turn treats the symptoms of your physical or mental distress.

9. Make time to play

When was the last time you let yourself play?

As we grow up, we tend to leave childish things like play in the past. But play comes with a wide variety of benefits for adults as well as children, including:

• Boosting creativity
• Reducing stress
• Exercising your brain
• Strengthening your relationships with others.

Playing with your children or pets, bringing out a board game, or taking a frisbee to your local park are just a few of the unlimited options you could choose from if you want to bring play back into your life.

10. Breathing exercises

Most people take shallow breaths from their chest rather than breathing deep from the diaphragm.

Taking the time to focus on where you are breathing from by pushing out your belly as you breathe in and drawing it in as you breathe out can help calm your nervous system by reducing cortisol and increasing endorphin production.

Plus, regular deep breathing can also help to aid your digestion and strengthen your immune system.

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