What Are Endorphins? You may have heard people talk about getting an “endorphin rush” or “runner’s high” during or after intense exercise. But what exactly are endorphins?
Endorphins are chemicals that are produced naturally in your body in response to pain or stress. They interact with the opiate receptors in your brain to reduce your perception of pain and trigger positive feelings. The name “endorphin” comes from putting together the words “endogenous” (meaning produced inside the body) and “morphine” (an opiate pain medication).
Endorphins are considered neurotransmitters, meaning they transmit chemical signals throughout the nervous system. There are many different types of endorphins that all have slightly different functions. Beta-endorphins appear to be the most powerful for inhibiting pain.
What Does an Endorphin Rush Feel Like?
When your body releases endorphins, you may feel euphoric or calm. You may feel less tense or worried after an activity that triggered the release of these natural feel-good chemicals.
An endorphin rush can cause what athletes often call a “runner’s high.” You may feel more focused, energetic, or motivated to push yourself physically. This can help you power through a challenging workout.
The effects of an endorphin rush vary among people. How endorphins make you feel depends on your individual biology and psychological state. The endorphins may interact with other chemicals in your body at the time they’re released.
For example, if you’re under chronic stress, endorphins may make you feel more relaxed than euphoric. Or if you take opioids for chronic pain, additional endorphins may not improve your mood as much.
What Triggers an Endorphin Release?
Any strenuous physical activity can trigger an endorphin release, causing a natural high. This includes:
- Running or jogging
- High-intensity interval training
- Pushing your muscles with strength training
- Yoga
- Prolonged cardio exercise like cycling or swimming
Laughing hard for an extended time can also release endorphins. Having sex or orgasming releases endorphins and other feel-good chemicals like dopamine and oxytocin.
Eating spicy foods releases endorphins, likely because the sensations from capsaicin (what makes peppers hot) interact with the pain response. Listening to music you find intensely pleasurable can also sometimes trigger an endorphin rush.
Essentially any activity you find intensely enjoyable can flood your body with feel-good endorphins. This produces a safe, natural high with no negative side effects.
Endorphins for Stress Relief and Health
In addition to providing temporary pleasure and euphoria, endorphins play an important role in managing stress and encouraging overall health benefits.
Studies show the endorphin release during and after exercise can:
- Improve mood and relieve feelings of sadness, tension, or anxiety
- Boost self-esteem
- Improve sleep
- Reduce perception of pain
- Help prevent overeating associated with depression or boredom
Endorphins may also play a role in the neurobiological response to medications like antidepressants or cognitive and dialetical behavior therapies for conditions like anxiety, depression, PTSD or eating disorders.
Because of the central role endorphins play in regulating mood, pleasure, pain perception, stress response and more, increasing endorphin levels through natural activities like exercise, laughter, music or food can have widespread health and wellness benefits. These are sustainable ways to support mental health and manage pain or inflammation long-term without medication.
Maximizing the Endorphin Response
While any physical activity can trigger an endorphin rush, you’re more likely to get a euphoric runner’s high from exercise that pushes your limits. This might mean:
- Running faster or longer distances
- Increasing your weights with strength training
- Adding intensity bursts to a cardio workout
Choose challenging activities you enjoy and find pleasurable even when they’re hard. This makes it more likely you’ll stick with them long enough to released those feel-good endorphins over time.
Having social support can also maximize the endorphin boost. Working out, playing sports, dancing or even laughing with supportive friends or groups is an excellent way to maximize pleasure and motivation.
Over time, activities that once triggered an endorphin rush can become habitual and less intensely pleasurable. If you feel like your regular workouts aren’t boosting your mood anymore, switch up your routine to shock your system! Trying new physical activities, exercise classes or intensities introduces new sensations that can help recapture the magic of that exercise-induced euphoria.
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Disclaimer: The information provided in this discussion is for general informational and educational purposes only. It is not intended as medical or professional advice. Only a qualified health professional can determine what practices are suitable for your individual needs and abilities.