How to Increase Endorphins Naturally
Endorphins are your body’s own opioid-like messengers. Produced in the brain and pituitary, they bind μ-opioid receptors to help modulate pain, stress responses, and reward—one reason certain activities feel calming, uplifting, or even euphoric.
In everyday life, endorphin activity tends to rise during sustained physical effort and emotionally engaging social experiences. Human imaging and experimental studies show opioidergic changes after endurance exercise (“runner’s high”) and increases in pain tolerance with social laughter—classic proxies for endogenous opioid release.
Endorphins don’t act alone. Other systems—endocannabinoids, dopamine, oxytocin, and stress-regulation pathways—often work alongside them, which is why different people may prefer different “mood-lifting” strategies (e.g., aerobic activity, group music, time outdoors). Our goal in this guide is to outline practical, evidence-informed ways to support healthy endorphin activity while keeping safety and clinical nuance front and center.
What are endorphins?
Endorphins are endogenous opioid peptides—small protein messengers your body makes from the precursor pro-opiomelanocortin (POMC). They bind primarily to μ-opioid receptors (MORs), G-protein–coupled receptors distributed throughout the brain and body, to help modulate pain, stress responses, reward, and homeostasis.
Where they’re made
β-endorphin, the most studied endorphin, is produced by POMC-expressing neurons in the hypothalamic arcuate nucleus and by the anterior pituitary; from there, signaling can act locally (synapses), by volume transmission (e.g., via CSF), and through systemic endocrine routes.
How scientists infer endorphin activity
Because endorphins are hard to measure directly in the human brain, researchers use validated proxies:
PET imaging with selective opioid radioligands during/after exertion (e.g., running) to detect changes in receptor availability consistent with endogenous opioid release.
Pain-threshold tests (e.g., following social laughter) that rise when endogenous opioids are activated.
How endorphins influence pain, stress, and mood
Endorphins are part of the body’s endogenous opioid system. By binding μ-opioid receptors distributed across the brain and spinal cord, they help gate nociceptive signaling, shape stress responses, and influence affect. In humans, researchers infer endorphin activity with tools such as positron-emission tomography (PET) using opioid radioligands and by tracking changes in pain tolerance after specific stimuli.
Pain
Analgesia and descending control. Opioid peptides (including β-endorphin) modulate ascending pain signals and enhance descending inhibitory pathways, lowering perceived pain. Clinical and preclinical data support an analgesic role for endogenous opioids in acute and chronic pain contexts.
Exercise and the “runner’s high.” PET studies show reduced opioid-receptor availability after sustained running, consistent with endogenous opioid release that correlates with euphoria and altered pain processing. Similar opioid-linked changes have been observed after high-intensity interval training.
Social laughter. Experimental work demonstrates that group laughter raises pain threshold—an accepted proxy for endogenous opioid activation—and PET studies directly show opioid release during social laughter.
Stress
Stress buffering and the HPA axis. β-endorphin participates in adapting to stress by helping prevent over-activation of the hypothalamic-pituitary-adrenal (HPA) axis; reviews describe opioid signaling as a key moderator of stress-related behavior and physiology.
Dynamic responses. Modeling and translational work suggests β-endorphin may remain dysregulated for weeks after severe stress, underscoring why recovery plans should prioritize gradual, sustainable interventions rather than “quick fixes.”
Mood
Positive affect and reward. In humans, lower binding of μ-opioid PET tracers after endurance exercise tracks with greater euphoria ratings, supporting a role for opioids in the “feel-good” component of prolonged activity. Social contexts (e.g., laughter) similarly show endogenous opioid release linked to bonding and positive affect. OUP Academic+1
Not opioids alone. Some studies indicate that exercise-induced euphoria and anxiolysis can occur even when opioid signaling is blocked, highlighting contributions from non-opioid systems (e.g., endocannabinoids). Practically, this means different activities may lift mood through overlapping pathways. ScienceDirect
13 ways to support endorphin activity
Quick note: In humans, brain endorphin activity is typically inferred from PET imaging with opioid tracers or from changes in pain tolerance after specific activities. Those standards inform the guidance below.
Sustained aerobic exercise (20–60+ minutes)
Endurance efforts such as brisk walking, jogging, cycling, or swimming at a conversational pace are consistently linked to endogenous opioid activity and improved mood. Aim for a steady, continuous effort rather than intermittent stops so your body has time to build the endorphin response. If you’re new or returning after a break, build up gradually to reduce injury risk and maintain consistency. If you have cardiovascular risks, ease in and stop immediately for chest pain, marked breathlessness, or dizziness.
High-intensity intervals (brief but hard)
Short HIIT sessions can also trigger opioid-linked effects by combining brief, vigorous bursts with full recoveries. Start with 4–6 efforts of 30–60 seconds and increase only when you tolerate the workload without excessive fatigue the next day. Because intensity spikes heart rate and blood pressure, complete a full warm-up and avoid HIIT if you have uncontrolled heart or joint conditions or if you’re currently injured.
Move together (group or synchronized activity)
Rowing in sync, dancing, or training in classes can raise pain thresholds—a practical proxy for endorphin activity—while adding social motivation that makes exercise feel easier. The rhythmic, coordinated element appears to amplify bonding and the “feel-good” effect compared with solo sessions. Select groups that match your fitness level and progress, as overreaching to “keep up” raises the risk of overuse injuries.
Laugh—ideally with others
Shared laughter reliably boosts pain tolerance and is associated with opioid release in brain regions tied to pleasure and social bonding. Scheduling a comedy night, watching clips with friends, or joining an improv group can provide a quick mood lift and stress relief. If you’re recovering from abdominal or pelvic surgery, avoid straining and choose gentler laughter triggers while you heal.
Make music (sing, drum, dance)
Active music-making—especially in groups—elevates pain thresholds and social connectedness more than passive listening. Choirs, drum circles, casual jam sessions, or dance classes combine rhythm, breath, and coordination to encourage endorphin-friendly states. Protect your hearing during loud rehearsals or concerts by keeping reasonable volumes and using ear protection as needed.
Acupuncture (including electroacupuncture)
Mechanistic and clinical data indicate that endogenous opioids (β-endorphin, enkephalins, dynorphins) mediate part of acupuncture’s analgesic effect. For pain, stress, or sleep concerns, a time-limited trial with a licensed clinician can help you gauge response while keeping expectations realistic. Confirm sterile technique and credentials, and avoid needling through areas of infection, open wounds, or lymphedema.
Heat therapy (sauna; warm hydrotherapy as a gentler option)
Sauna use is associated with mood benefits and frequently reported β-endorphin changes, while warm-water immersion offers a milder, more accessible alternative. Begin with short sessions, hydrate well, and cool down gradually to prevent lightheadedness. Seek medical clearance if you are pregnant or have unstable cardiovascular disease, heat intolerance, or a history of fainting, and stop immediately for dizziness, nausea, chest pain, or palpitations.
Enjoy emotionally moving stories (drama)
Emotionally arousing films can increase pain tolerance and enhance social bonding, consistent with an endorphin contribution. Curate “feel deeply” viewing—movies, theater, or series that resonate—and watch with others when possible to add a social component. If intense content worsens anxiety or trauma symptoms, choose gentler options or pause and switch activities.
Aromatherapy for calm (e.g., lavender)
Lavender inhalation has reduced anxiety and procedural discomfort in clinical settings, making it a useful calming adjunct even if the endorphin link is indirect. Diffuse briefly in a ventilated space before stressful moments, during wind-down routines, or alongside other relaxation practices. Avoid topical application if you have fragrance sensitivities, and keep essential oils out of reach of children and pets.
Mindfulness or meditation
Mindfulness improves stress and pain coping through pathways that often complement, but don’t rely solely on, endorphins. Start with 5–10 minutes of focused breathing or guided practice and extend as tolerance grows, integrating sessions after workouts or before sleep for compounding benefits. If trauma-related symptoms surface or intensify, seek trauma-informed guidance to tailor techniques safely.
Healthy, palatable foods (mindfully)
Eating activates cerebral reward circuits, including opioid signaling, but quality and context matter for long-term well-being. Favor nutrient-dense meals rich in protein, fiber, and healthy fats to stabilize energy and mood, and practice mindful portions to avoid chasing quick “hedonic hits.” Limit ultra-processed foods and align choices with any medical nutrition plans (for example, diabetes or dyslipidemia management).
Sexual activity (consensual, safe)
Human data support an opioid component to sexual pleasure and analgesia, with orgasm-linked opioid release demonstrated in research settings. Prioritize communication, consent, and a relaxed environment to allow natural arousal and reward pathways to unfold. Practice safer sex, and discuss pain, low desire, or other concerns with a clinician to rule out modifiable medical or psychological factors.
Smart sunlight exposure
UV exposure can increase β-endorphin production in skin, but any mood lift must be balanced against skin-cancer risk. Prefer brief, protected daylight—morning or late-afternoon walks—with broad-spectrum sunscreen (SPF ≥30), sun-protective clothing, and shade breaks. Avoid tanning and burns, and follow dermatology guidance if you are high-risk or take photosensitizing medications.
Cautions, contraindications, and when to seek care
Not a substitute for medical advice. Personalize these tips with your clinician—especially if you have chronic conditions, take prescription medicines, or are pregnant.
Heat & sauna precautions
Start short (5–10 minutes), hydrate before/after, and cool down gradually.
Avoid if you have unstable cardiovascular disease, heat intolerance, uncontrolled hypertension, recent syncope, or are acutely ill.
Skip alcohol before/after heat sessions. Stop immediately for dizziness, nausea, chest pain, or palpitations.
Prefer warm baths over high-heat sauna if you’re deconditioned or heat-sensitive.
Sunlight & UV safety
Aim for brief, protected daylight exposure; wear broad-spectrum SPF ≥ 30, reapply every 2 hours outdoors.
Use hats/UPF clothing; avoid intentional tanning and sunburns.
High-risk groups (fair skin, prior skin cancer, immunosuppression) should discuss exposure plans with a dermatologist.
Monitor for evolving moles (asymmetry, border change, color change, diameter growth, evolving features).
Exercise intensity & return-to-activity
Warm up 5–10 minutes; progress volume or intensity by ~10% per week to reduce injury risk.
Stop and seek care for chest pain, severe shortness of breath, fainting, new calf swelling, or neurologic symptoms.
If you have heart, lung, or joint disease—or are returning after illness/injury—get medical clearance and consider supervised programs.
Rotate modalities (aerobic, strength, mobility) and schedule rest days to prevent overuse.
Modalities, substances, and interactions
Acupuncture: choose licensed clinicians; ensure sterile technique; avoid needling through infection or lymphedema.
Aromatherapy: diffuse in ventilated spaces; avoid on skin if you have fragrance sensitivities; keep oils away from children/pets.
Food “hits”: favor nutrient-dense meals; avoid relying on sugar/ultra-processed foods for mood.
Alcohol/cannabis: both can alter judgment and physiology; avoid using them to “chase” endorphins and discuss use with a clinician if you have mood or sleep concerns.
Medications: if you take opioids, sedatives, anticoagulants, or photosensitizing drugs, review activity and sun guidance with your prescriber.
References
Manninen, S., Tuominen, L., Dunbar, R. I., Karjalainen, T., Hirvonen, J., Arponen, E., Hari, R., Jääskeläinen, I. P., Sams, M., & Nummenmaa, L. (2017). Social Laughter Triggers Endogenous Opioid Release in Humans. The Journal of neuroscience : the official journal of the Society for Neuroscience, 37(25), 6125–6131. https://doi.org/10.1523/JNEUROSCI.0688-16.2017
Han J. S. (2004). Acupuncture and endorphins. Neuroscience letters, 361(1-3), 258–261. https://doi.org/10.1016/j.neulet.2003.12.019
Sprouse-Blum, A. S., Smith, G., Sugai, D., & Parsa, F. D. (2010). Understanding endorphins and their importance in pain management. Hawaii medical journal, 69(3), 70–71.
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