You know that feeling. The one where your skin tingles, your vision gets a little sharper, and suddenly, the world doesn't feel like a heavy weight on your shoulders. Usually, people think you need a pill or a plant for that. They're wrong. Your brain is basically a walking, talking pharmaceutical lab, and it’s constantly brewing up a cocktail of chemicals that can make you feel incredible—if you know how to pull the right levers.
Learning how to get a high without drugs isn't about some "new age" magic or placebo effect. It is straight-up biology. We're talking about endogenous opioids, endocannabinoids, and neurotransmitters that are chemically similar to the stuff people buy on the street, but they’re produced right in your skull.
Most of us are walking around under-stimulated. We’re stressed, we’re sitting still for ten hours a day, and our dopamine receptors are fried from scrolling through TikTok. We’ve forgotten that our bodies are designed to reward certain behaviors with massive hits of pleasure.
The runner's high is actually a weed high
For decades, people thought the "runner's high" was all about endorphins. You’ve probably heard that a thousand times. But recent research suggests that's not the whole story. Endorphins are actually quite large molecules. They have a hard time crossing the blood-brain barrier.
So, what’s actually happening?
Scientists at the University Medical Center Hamburg-Eppendorf found that running actually triggers your endocannabinoid system. Specifically, a lipid called anandamide. If that sounds familiar, it’s because it’s the body’s natural version of THC. Anandamide comes from the Sanskrit word "ananda," which literally means bliss.
When you hit that 45-minute mark on a steady run, your body starts pumping this stuff out to mask pain and reduce anxiety. It’s why you feel floaty. It's why the music suddenly sounds better. To get there, you can't just stroll. You need to hit a moderate intensity—about 70% to 85% of your maximum heart rate. It’s a sweet spot. Too easy and the brain doesn't see a need to "medicate" you. Too hard and the physical stress overrides the euphoria.
Cold plunges and the 250% dopamine spike
If you want a legal high that hits like a freight train, you have to talk about cold water. It’s trendy now, sure, but the science is hard to argue with. A famous study published in the European Journal of Applied Physiology showed that immersing yourself in 14°C (57°F) water can increase blood dopamine levels by 250%.
That is a massive jump. For context, nicotine or chocolate might give you a little bump, but 250% is getting into the territory of pharmacological intervention.
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The difference is how it lingers. When you take a drug, you get a spike and then a devastating crash. With cold exposure, the dopamine rise is gradual and stays elevated for hours. You feel alert. You feel "up." It's a clean, sharp high that makes you feel like you could punch a hole through a brick wall (metaphorically, please).
It's the "hormetic stress" factor. Your body thinks it’s dying for a second, so it dumps every feel-good chemical it has into your system to keep you moving and motivated to find warmth.
Breathwork is basically manual override for your brain
You can change your blood chemistry just by breathing. It sounds like something a yoga teacher would say to justify a $30 class, but the physics of it are fascinating. Specifically, look at techniques like Holotropic Breathwork or the Wim Hof Method.
By hyperventilating in a controlled way, you blow off a massive amount of CO2. This causes your blood pH to rise—a state called respiratory alkalosis. This change in pH can lead to altered states of consciousness, tingling in the hands and feet (paresthesia), and intense emotional release.
Some people report seeing colors or having profound philosophical insights during deep breathwork sessions. Why? Because you’re temporarily shifting the way oxygen is delivered to your tissues and how your brain's "Default Mode Network" (the part that handles your ego and self-criticism) operates.
It’s an accessible way of how to get a high without drugs that you can do in your living room. Honestly, the first time you do it, it’s a bit scary. You realize just how much control you have over your physical reality through something as simple as your lungs.
The weird world of sensory deprivation
Ever been in a "float tank"? It’s basically a giant bathtub filled with 1,000 pounds of Epsom salt so you float like a cork. The water is skin temperature. It’s pitch black. It’s silent.
When you remove all external stimuli, your brain gets bored. Very bored. When the brain stops getting input from the outside world, it starts generating its own. This is where the theta waves come in. Usually, you only hit theta waves right before you fall asleep or during deep meditation.
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In a float tank, you can stay in that "waking dream" state for an hour. People report hallucinations, out-of-body experiences, and a sense of profound peace. It’s a reset button for your nervous system. By the time you step out, the "post-float glow" makes the colors of the streetlights look impossibly vibrant.
Why your brain loves the "Flow State"
There is a specific kind of high associated with high-stakes activities. Think rock climbing, downhill mountain biking, or even deep creative work. Psychologists call it Flow.
Steven Kotler, an expert on peak performance, describes flow as an "optimal state of consciousness where we feel our best and perform our best." During flow, your brain releases a potent cocktail of five chemicals: dopamine, norepinephrine, endorphins, anandamide, and serotonin.
It is the only time the human brain produces all five at once.
This is why "adrenaline junkies" exist. They aren't just addicted to the danger; they are addicted to the neurochemical reward that comes from complete 100% focus. When you’re in flow, your "inner critic" shuts up. Time dilates. You feel like you're part of the task you're doing.
You don't need to jump out of a plane to get this. You just need a task that is challenging enough to require all your skill, but not so hard that you give up. That "challenge-skills balance" is the gateway.
Fasting and the clarity of the "hungry ghost"
Intermittent fasting or longer fasts (24–48 hours) change your brain's fuel source from glucose to ketones. Many people report a "clean" high during a fast.
Evolutionarily, this makes sense. If our ancestors were starving, they couldn't afford to be lethargic and depressed. They needed to be sharp, focused, and energized to find food. Your body responds to the lack of food by increasing norepinephrine and orexin, which keep you alert and "hunted."
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It’s a different kind of euphoria. It’s not "party" high; it’s "laser-focused monk" high.
Music, Frisson, and Skin Orgasms
Have you ever listened to a song and felt a literal chill run down your spine? That’s called frisson. It’s sometimes called a "skin orgasm."
Research using PET scans has shown that when people experience frisson, their brains release dopamine in the striatum—the same part of the brain that lights up from cocaine or sex. It’s a response to "musical expectancy." Your brain is trying to predict where the melody goes, and when the music does something unexpected but beautiful, it rewards you for "learning" the pattern.
To maximize this, you need to listen to music that has emotional resonance for you, usually in a dark room with high-quality headphones. It’s a targeted strike on your reward system.
How to actually do this (Actionable Steps)
If you're looking for how to get a high without drugs, don't try to do everything at once. Pick a "pathway" based on how you want to feel.
- For "The Chill High" (Serotonin/Endocannabinoids):
Get into a sauna for 20 minutes, followed immediately by a 2-minute ice-cold shower. Repeat this three times. The contrast creates a massive vasodilation/vasoconstriction effect that leaves you feeling heavy and peaceful. - For "The Psychedelic High" (DMT/Altered States):
Look up "Wim Hof Breathing" on YouTube. Sit in a safe place (never in water). Do three rounds of 30 deep breaths followed by a breath hold. You will likely feel a buzzing sensation and a significant shift in your mental state within ten minutes. - For "The Productive High" (Dopamine/Norepinephrine):
Engage in a "High Intensity Interval Training" (HIIT) session for just 15 minutes. Go as hard as you possibly can. The post-exercise oxygen consumption (EPOC) and the dopamine spike will keep your mood elevated for the rest of the afternoon. - For "The Euphoric High" (Endorphins/Anandamide):
Put on a heart-rate monitor and go for a "Zone 2" run. This is a pace where you can still hold a conversation but you're definitely working. Keep it up for at least 40 minutes. This is the minimum effective dose for the runner's high.
The reality is that these states are more sustainable than anything you can get from a dealer. There’s no "hangover" because your body is simply recycling its own resources. You’re building a relationship with your own nervous system.
Start with the cold shower tomorrow morning. It’s the easiest, fastest way to prove to yourself that your brain's "settings" are more flexible than you think. Keep the water as cold as it goes for 60 seconds. Focus on your breath. When you step out and feel that rush of warmth and clarity, you'll understand exactly what we're talking about.