5 Simple Habits that Will Make You Feel Incredible

If you’ve ever felt persistently sad and exhausted, you might recognize the cycle where feeling bad leads to inactivity, which only makes you feel worse. This negative spiral can be hard to break out of. Recently, I spoke with a neuroscientist who explained that serotonin—a chemical in the brain—plays a key role in managing these feelings. Good sleep, sunlight exposure, and a healthy diet can all naturally boost serotonin levels, lifting our mood. This is our brain’s way of encouraging a balanced emotional state by promoting habits that help us thrive. On the other hand, if we eat unhealthy foods, stay inside all day, or don’t get enough rest, our serotonin levels dip, and we feel worse.

This neuroscientist, TJ Power, specializes in understanding the brain chemicals that shape our daily lives: dopamine, oxytocin, serotonin, and endorphins. In a four-part video series, we’re exploring each one in depth, starting with serotonin. Today, we’ll dive into how serotonin affects our mood and learn five simple habits to boost it, helping us avoid burnout and maintain a positive outlook.

Our brains are incredibly complex, but we also have what’s often called a “second brain” in our gut. Scientific studies show that gut health plays a major role in how we feel emotionally. In fact, 90% of our serotonin is produced in the gut. Our brain and gut are constantly communicating through the “gut-brain axis,” and serotonin influences these interactions. If our gut health is good, our serotonin levels rise, which then improves our mood. Conversely, poor gut health can lead to lower serotonin levels and a drop in energy and emotional well-being. The gut-brain connection is so important because it’s how serotonin production impacts our nervous system, particularly through the vagus nerve that links our brain with other vital organs, including the heart and intestines. Serotonin, produced with the help of tryptophan (an amino acid from our diet), is essential for these processes.

To support our serotonin levels, we need to think holistically about brain and gut health. By boosting serotonin, we reinforce positive, healthy habits that lead to greater happiness and energy. The first key practice for increasing serotonin is a daily walk in nature, ideally without headphones. This ritual aligns us with nature, benefiting every aspect of serotonin production, from our nutrition and sleep to sunlight exposure and even breathing. This practice, known as “forest bathing” in Japan, has been scientifically shown to reduce stress hormones, heart rate, and blood pressure while promoting relaxation.

In addition to time in nature, morning sunlight is another powerful serotonin booster. Sunlight exposure in the morning can increase cortisol levels (helping us wake up) and synchronize our circadian rhythm with the day-night cycle, which leads to better sleep at night. Morning sunlight also triggers serotonin production, elevating our mood and energy levels. Even on cloudy days, spending time outside helps; it just requires a bit more time.

Gut health is also vital, as it’s where most serotonin is produced. Probiotics, whether through supplements or foods like yogurt and kimchi, can improve our gut health and potentially boost serotonin levels, similar to some antidepressants. Eating nutrient-dense, fiber-rich foods further supports serotonin production. However, ultra-processed foods can hinder this process. Our bodies prioritize removing toxins from these foods, leading to lower serotonin levels and feelings of fatigue and low mood. The key to identifying serotonin-boosting foods is to look for whole, recognizable ingredients, avoiding foods with long, complex ingredient lists.

Slow breathing, known as “resonance breathing,” is another method for supporting serotonin. Slow, deep breaths activate the parasympathetic nervous system, helping us relax and feel calm. This technique—breathing in for four seconds and out for six—immediately creates a sense of calm and balance.

Lastly, deep sleep, or “delta sleep,” plays a significant role in serotonin regulation. During deep sleep, serotonin is mostly inactive, allowing our serotonin receptors to reset. This reset makes serotonin more effective the next day, which is why adequate rest can significantly boost our mood. A calming bedtime routine, free from high-energy screen time, prepares the brain for restful sleep.

I hope these strategies inspire you to make small changes for a healthier, happier mindset. If you enjoyed this, check out our playlist on the other brain chemicals—dopamine, oxytocin, and endorphins—for more insights.

If you’ve ever felt deeply sad or constantly tired, you’ve probably experienced the cycle of feeling down, which makes it hard to take any positive steps. This pattern of inaction can trap us in a negative spiral, where the more we feel bad, the less we do, and the worse we feel. Recently, I interviewed neuroscientist TJ Power, who shared insights on how serotonin, a key brain chemical, plays a critical role in breaking this cycle. Power explained that good sleep, outdoor time in the sunshine, and healthy foods can elevate our mood naturally. This positive shift happens because our brains are trying to encourage us toward behaviors that keep us in balance as humans, which improves our overall emotional health. On the other hand, if we consistently eat poorly, avoid sunlight, or don’t get quality sleep, our mood takes a hit, showing that our body and brain use our emotional state to guide us toward a healthier way of living.

Power runs Dose Lab, a lab that explores four main brain chemicals influencing daily life: dopamine, oxytocin, serotonin, and endorphins. In this four-part series, each chemical will be examined in depth. Today’s focus is serotonin—its influence on mood—and five easy ways to boost our serotonin levels naturally to avoid burnout, low mood, and low energy.

One fascinating aspect Power highlighted is that we actually have two “brains.” While our brain directs most of our thoughts and actions, our gut, often called the “second brain,” communicates closely with it. Scientific studies validate phrases like “gut feeling” or “butterflies in my stomach” since our gut has over 100 million nerve cells and communicates with our brain via the gut-brain axis. Serotonin, a primary mood regulator, plays a major role in this communication, with 90% of it produced in our gut. The health of our gut thus directly affects our mood and energy levels. If the gut produces sufficient serotonin, the body feels energized and balanced; if not, low serotonin can lead to low mood and fatigue.

The connection between the brain and gut is enabled by the vagus nerve, which connects the brain with key organs, including the gut, heart, and intestines. Serotonin affects the signals passed through this nerve, impacting our mood and energy. Serotonin also comes from tryptophan, an amino acid found in various foods. Without enough tryptophan, serotonin production decreases. The takeaway here is to support serotonin production in both the brain and gut by choosing foods and practices that help keep our serotonin levels high. By doing so, we can lift our mood and reinforce behaviors that keep serotonin levels stable and support a balanced emotional state.

Power recommends five practical ways to increase serotonin naturally. The first is to follow the “law of serotonin,” which suggests spending time outdoors daily without headphones. This aligns our body with natural rhythms, which helps support serotonin. In Japan, a practice called Shinrin-Yoku, or forest bathing, involves spending time in nature, fully immersed in the sights, sounds, and smells. Studies show that forest environments reduce stress hormones, lower blood pressure, and activate the parasympathetic (relaxing) nervous system more than urban environments do. Spending time in nature is particularly effective for relieving stress and feeling more at peace.

The second tip is getting morning sunlight exposure, which has numerous benefits for mood and energy. Morning sunlight exposure boosts cortisol, helping us feel awake, and aligns our circadian rhythm with the day-night cycle, which improves sleep. Importantly, sunlight exposure tells our brain to produce more serotonin, enhancing our mood and energy for the day. Even on cloudy days, morning sunlight can improve mood, though you might need to spend more time outside to get the same effect as on a sunny day.

The third recommendation is focusing on gut health since most serotonin is made in the gut. Daily probiotics and nutrient-rich foods can improve mood, reduce anxiety, and support cognition. Probiotics work somewhat similarly to some antidepressants by increasing serotonin levels, but they are natural, found in foods like yogurt, kimchi, and kombucha. Adding fiber-rich foods also supports serotonin production by promoting gut health. Reducing ultra-processed foods, which often have little nutritional value and may affect serotonin production, is also beneficial for overall mood and energy.

The fourth tip, “In for four, out for six,” involves slow breathing exercises to boost serotonin by engaging the parasympathetic nervous system. Slow breathing techniques, such as resonance breathing (four seconds in and six seconds out), create a calming effect, reducing stress and supporting serotonin production. Practicing these breathing techniques, especially in times of stress, can help us maintain better emotional health.

Finally, the fifth action is to prioritize sleep, particularly deep sleep or delta wave sleep. During deep sleep, serotonin production pauses, allowing serotonin receptors to reset. This makes serotonin more effective when we wake up, explaining why lack of sleep often leaves us feeling irritable or low in mood. Power suggests winding down before bed with relaxing activities like reading rather than stimulating activities like social media scrolling to prepare the brain for restful sleep. Small steps like dimming lights, turning on night mode on screens, or switching from stimulating content to calming routines help create the best conditions for deep sleep and serotonin reset.

This overview of serotonin is part of a series exploring dopamine, oxytocin, serotonin, and endorphins. Each brain chemical affects our day-to-day lives differently, and learning how to work with them can support a more balanced, joyful life.

For those looking to deepen their understanding, today’s video sponsor, Brilliant.org, offers interactive lessons on neuroscience and mental health, as well as skills like programming and data analysis.