10 ways to increase oxytocin naturally

You may not be familiar with oxytocin, but you must have heard of the “love hormone” or the “cuddle hormone”. As the name suggests, it is a substance that facilitates profound human connections and emotional experiences. Oxytocin plays a crucial role in social bonding, sexual reproduction, childbirth, and the period after childbirth. High levels of oxytocin can amplify the positive aspects of interaction and emotional bonding with people. It can help in enhancing feelings of trust, empathy, and generosity. This can lead to stronger social connections and relationships, making it important to know how to increase oxytocin.

What is oxytocin?

Oxytocin is a powerful neuropeptide or a small protein-like molecule that acts both as a hormone and as a neurotransmitter in the brain, says psychologist Dr Rituparna Ghosh. It is produced in the hypothalamus and released by the pituitary gland.

Oxytocin is called the “love hormone” because of its significant role in promoting social bonds and emotional intimacy, says the expert. When we hug, touch, or bond socially, oxytocin levels increase, fostering feelings of trust, empathy, and connection. During childbirth and breastfeeding, oxytocin strengthens the mother-infant bond, emphasising its role in creating deep, nurturing relationships. It is the chemical that makes us feel closer to our loved ones, enhancing our capacity to love and be loved.

A link was found between oxytocin and increased levels of well-being, social interaction, and anti-stress effects during a research published in the Frontiers In Psychology.

What is the function of oxytocin?

Oxytocin has several vital functions:

• It enhances feelings of trust and empathy, which are crucial for forming and maintaining social relationships.
• It facilitates childbirth and lactation, strengthening the mother-child bond.
• Oxytocin helps reduce stress and anxiety.
• It also gets released during sexual activity, so it increases emotional closeness and bonding between partners.

What are the ways to increase oxytocin?

Low levels of oxytocin can have an impact on a person’s emotional and psychological well-being. It can lead to feelings of loneliness and depression, making it harder to form and maintain relationships, notes Dr Ghosh. People may struggle with trust and empathy, leading to social isolation. Low oxytocin levels can also increase anxiety and stress affecting the overall quality of life. Here’s how to increase it!

1. Physical touch

Hugs, cuddles, and holding hands all come under physical touch, which is one of the most direct ways to increase oxytocin. When we hug, cuddle, or hold hands, it creates a feeling of warmth and security. This physical connection signals to the brain that we are safe and loved, which in turn boosts oxytocin levels. It can reduce stress and anxiety, making us feel more connected to those we care about. These small acts of affection can also improve our mood and overall well-being.

2. Spend quality time with loved ones

Spending meaningful time with friends and family can significantly boost oxytocin, says the expert. Engaging in deep conversations where you share your thoughts and feelings fosters emotional intimacy. Participating in activities like cooking together, playing games, listening to music together or simply spending time in each other’s company strengthens bonds and creates lasting memories. This sense of closeness and belonging is good for our emotional health.

3. Acts of kindness

Performing acts of kindness not only benefits the receiver, but also enhances the giver’s well-being. When you help others, whether through volunteering or simple acts like helping a neighbour, your brain releases oxytocin. This creates a sense of joy and satisfaction, reinforcing positive social connections and making you feel more integrated into your community. The emotional uplift from these acts can be long-lasting.

4. Pet therapy

Spending time with pets can have a tremendous impact on oxytocin levels. The unconditional love that animals like dogs and cats provide, can reduce feelings of loneliness and stress. Petting your cat, playing with your dog, or even watching fish swim can calm your mind and boost oxytocin. These interactions remind us of the pure, simple joys in life and provide comfort and solace in times of stress.

5. Mindfulness and meditation

Mindfulness and meditation help you stay present and connected to your inner self. By focusing on your breath and letting go of worries, you create a peaceful state of mind that can increase oxytocin. Practices like mindful breathing, and yoga can reduce stress hormones and promote a sense of calm and well-being, says the expert. This inner peace can improve your ability to connect with others on a deeper level.

6. Laughter

Laughter is a powerful and natural way to boost oxytocin. When you share a good laugh with friends or family, it strengthens your bond and creates a joyful atmosphere. Watching a funny movie, sharing jokes, or reminiscing about amusing memories can lighten the mood and enhance emotional connections. The release of oxytocin during laughter makes you feel happier and more relaxed.

7. Music

Music has a unique ability to touch our emotions and increase oxytocin levels. Listening to your favourite songs can evoke positive memories and feelings. Singing, especially in a group, such as a choir, fosters a sense of unity and shared purpose. The harmonising of voices creates a collective joy and connection that can be deeply satisfying. Music therapy is often used to enhance emotional health and well-being, says Dr Ghosh.

8. Physical exercise

Engaging in group activities like yoga classes, dance, or team sports can not only keep you physically fit, but also significantly boost oxytocin. The sense of camaraderie and shared effort enhances social bonds. Exercise also releases endorphins, which work together with oxytocin to improve mood and reduce stress.

9. Sharing meals

Cooking and sharing meals with others is a nurturing act that can elevate oxytocin levels. The process of putting all the ingredients with care and then enjoying it together fosters a sense of community and love. It’s not just about the nourishment from the food, but also the emotional nourishment from spending quality time with loved ones.

10. Gratitude

Expressing gratitude and appreciation can have a powerful impact on emotional well-being. When you thank someone or show appreciation for their efforts, it strengthens your bond and makes both parties feel valued. Writing a heartfelt thank-you note, verbally expressing your gratitude, or even small gestures of acknowledgment can boost oxytocin levels. This practice fosters a positive, supportive environment and enhances overall happiness.

Oxytocin or the love hormone can help to build stronger bonds with people. It is important for your emotional well-being, so you must increase oxytocin by playing with your pet, spending time with your loved ones and expressing gratitude.