- Take a lot of short, shallow breaths to generate an adrenaline rush on your own.
- Jump into a cold shower to give yourself a shock of adrenaline.
- Amp up your adrenaline levels by watching a scary movie or playing a thrilling video game.
At-Home Options
Take shallow, rapid breaths. Tense up as many of your muscles as you can and take a series of short breaths—this can help activate a burst of adrenaline when you’re just about anywhere. Taking slow, deep breaths is one of the best ways to calm down from a panic attack (an episode of intense fear where the body sometimes releases adrenaline). So, it makes sense that taking short, quick breaths could have the opposite effect in terms of your adrenaline levels. Stop this exercise immediately if you experience any difficulty breathing.
Hop into a cold shower. Turn on your shower so it’s at an uncomfortably chilly temperature—anywhere between 50 and 60 °F (10 and 16 °C) should do the trick. Then, jump immediately into the cold water to enjoy a burst of different stress-related hormones (including adrenaline). Taking an ice bath or jumping into a really cold pool or lake/ocean are other great ways to create this same effect for your body.
Watch a scary movie or TV show. Pick out a horror movie or scary TV show to watch on your favorite streaming service, or see what’s playing on TV. Frightening activities (like watching a scary movie) are great at keeping you on the edge of your seat, and may produce the adrenaline rush that you’re looking for. Choose a movie with a theme that really bothers you. If zombies don’t scare you, for instance, you probably won’t be spooked by a TV show like The Walking Dead. Not sure which scary movie to watch? It’s hard to go wrong with iconic titles like Psycho, Get Out, Alien, Nosferatu, and The Exorcist. In the mood for a spooky TV show instead? Check acclaimed titles like Alfred Hitchcock Presents, Dark Shadows, The Twilight Zone, and The Haunting of Hill House.
Play a scary and/or stimulating video game. Horror video games go a step further than movies or TV shows by inviting you to live the narrative yourself. As you embark on a thrilling journey, you’re at constant risk of your heartbeat skyrocketing and adrenaline coursing through you. Some notoriously scary video games to check out include Resident Evil 7, The Last of Us, Outlast, and Silent Hill 2. While horror games are great for getting your adrenaline going, any game that gets your heart pumping could also be a worthy candidate, like extreme action games. Devil May Cry V, Metal Gear Rising Revengeance, and Fist of the North Star: Lost Paradise are just a few great titles to consider.
Sip on some coffee. A cup of joe can naturally get your adrenaline flowing, since coffee coaxes your adrenal gland to produce adrenaline. Start off with just one cup of coffee before pouring yourself another mug—you don’t want to overdo it by mistake!
Listen to a fast song that gets your pulse racing. Want an adrenaline rush but don’t feel like getting up? Load up the music-playing app of your choice and put on a series of fast tunes that get your heart pumping. Well-known tracks like “Eye of the Tiger” by Survivor, “Wake Me Up” by Avicii, “Believer” by Imagine Dragons, “Level Up” by Ciara, and “Jumpin Jumpin” by Destiny’s Child are all great songs to include on your playlist.
Call or text someone you haven’t spoken to in a while. Looking to reconnect with an old sweetheart from high school or a college friend you haven’t spoken to in years? Shoot them a text or DM them on social media to break the silence. Waiting for an answer could be a great way to get your adrenaline flowing. Keep your phone on your person so you’ll know the exact moment when they reply to you. That’s a sure way to boost your adrenaline!
Confess something to a friend or loved one. Maybe you’ve developed feelings for someone, or you have some other secret that’s on your mind. Take the plunge and share it with a trusted person in your life. After the initial adrenaline, you’ll feel a lot better about getting it off your chest! Don’t feel obligated to share something really confidential or vulnerable, though. At the end of the day, getting an adrenaline rush is about having a positive experience—not a negative one!
Tidy up your home. According to a particular study conducted by an established cleaning brand, taking time to clean can actually stimulate an adrenaline rush. So, if you’re really craving a burst of adrenaline in your daily routine, start cleaning your room or tidying up another part of your home to get the good vibes flowing. Not sure where to get started? You could: Do a load of laundry Reorganize your closet Change your bedsheets Clean your bathroom
Outdoor Solutions
Perform in front of a group of people. Whether it’s karaoke night, a poetry reading, or something else entirely, a public performance is a great way to get your adrenaline levels through the roof. Keep an eye out for different opportunities that really push you out of your comfort zone, like: Signing up for a talent show Giving an academic presentation Speaking in front of the class
Take part in a competitive sports game. From soccer and baseball to volleyball and basketball, there’s no shortage of competitive sports out there—as well as the adrenaline rush that comes with them. Gather a group of friends and get the fun going; if you get competitive enough, you just might experience an adrenaline rush!
Do a safe activity that triggers one of your fears. Risk-taking on occasion can release adrenaline in the body. So, look for activities that really push you out of your usual comfort zone—if you’re afraid of heights, you might take an elevator ride to the top of a tall building. If you’re afraid of the ocean, you could sign up for a swimming or surfing lesson. Afraid of being rejected by your crush? Increase your shot at an adrenaline rush by shooting them a text and seeing what they have to say. The idea here is not to do something that could potentially hurt you. Closing your eyes while driving will certainly give you an adrenaline rush, but it's absolutely not worth the risk. Instead, stick to behaviors that would normally make you uncomfortable.
Go to a haunted house. Just like scary movies and video games, a haunted house is a great way to get your blood pumping and your adrenaline flowing. While some haunted houses are limited to the Halloween season, you might be able to find a haunted house at your local theme park or carnival.
Try an indoor rock climbing course. Rock climbing is not only a great workout, but also a great way to potentially boost your adrenaline. As you climb higher and higher, it’s easy to get a thrill knowing you’re only supported by a (very sturdy) rope and (very secure) belay system. Rock climbing is a really accessible activity compared to outdoor rock climbing. Check online to see if there’s a gym near you!
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