Top 7 Herbs for Relaxation and Nervous System Support
By: Courtney G. Clifford
Whenever possible, I try to seek out and utilize natural remedies for everything life brings. I believe nature is the source of almost everything we need to thrive—mind, body, and spirit. That includes how I approach stress, anxiety, and emotional regulation. Herbs have long been trusted companions in this journey. They offer gentle yet profound support, helping the body return to a more balanced, grounded state.
Whether in the form of teas, tinctures, essential oils, or fresh sprigs tossed into a healing meal, herbs have played a consistent role in how I care for myself and others. While modern medicine absolutely has its place, there’s something beautifully empowering about turning to plants for calming the mind and soothing the nervous system.
In this post, I’ll share a simple guide to some of the most well-researched and widely used herbs that support relaxation and nervous system regulation. This is a starting place—an invitation to learn about and reconnect with the plants that have been used across cultures for centuries. As always, this is not medical advice. Please consult with your healthcare provider before introducing new herbs, especially if you are pregnant, nursing, or taking medications.
1. Chamomile (Matricaria chamomilla)
Chamomile is one of the most widely used herbs for calming the nervous system. Most people recognize it from sleepy-time teas. Personally, I have the best memories of my mom making us chamomile tea with honey before sleep at night; it was such a calming, nurturing ritual. The effects go deeper than drowsiness though. Chamomile contains apigenin, a compound that binds to GABA receptors in the brain; the same receptors targeted by anti-anxiety medications (Srivastava et al., 2010).
Its gentle sedative and anti-inflammatory effects make chamomile a beautiful ally for easing anxiety, improving sleep, and calming an overactive mind. It’s safe for most people and can be used in teas, tinctures, baths, or even facial steams. For those with ragweed allergies, be cautious, as chamomile is in the same plant family.
How to use:
Steep 1-2 teaspoons of dried chamomile flowers in hot water for 10 minutes (add a teaspoon or two of raw honey if you are like me!).
Drink before bed or during stressful times.
Infuse in oil or add to bath water for topical relaxation.
2. Lemon Balm (Melissa officinalis)
Lemon balm is a fragrant, uplifting herb that belongs to the mint family. It’s been used since the Middle Ages to ease stress, reduce anxiety, and support sleep. Research shows that lemon balm may help modulate mood and cognitive performance by influencing the GABA system, similar to chamomile (Kennedy et al., 2004).
Lemon balm also supports digestion, which is deeply connected to nervous system health. Because the gut and brain are so intertwined, calming the gut often results in greater emotional ease.
How to use:
Brew as a tea or combine with chamomile and lavender for a calming blend.
Use as a tincture for stronger effects.
Chop fresh leaves into salads or desserts for a citrusy lift.
3. Lavender (Lavandula angustifolia)
Lavender is well known for its beautiful scent and its ability to promote relaxation, but its power goes far beyond aromatherapy. Lavender essential oil is a go to for so many things and I always have it on hand while traveling. Studies have shown lavender oil, especially when inhaled, can significantly reduce symptoms of anxiety and restlessness (Koulivand et al., 2013). Internally, lavender can be used as a tea or tincture, though it has a strong, floral taste.
Lavender also supports sleep and has mild analgesic properties, which can be helpful when stress manifests physically.
How to use:
Add lavender essential oil to a diffuser or apply (diluted) to temples.
Drink lavender tea or infuse it into honey.
Use in bath salts or skin oils for a relaxing soak.
4. Ashwagandha (Withania somnifera)
Ashwagandha is a powerful adaptogen used in Ayurvedic medicine. It doesn’t sedate the nervous system as much as it stabilizes it. It works by regulating cortisol levels (the primary stress hormone), and may also reduce symptoms of anxiety and fatigue over time (Chandrasekhar et al., 2012).
This herb shines when used consistently over weeks or months. It is particularly useful for people experiencing burnout, emotional exhaustion, or poor stress resilience. However, ashwagandha is not ideal for everyone—it may not be appropriate for those with certain thyroid conditions or during pregnancy.
How to use:
Take in capsule or powdered form mixed into milk or smoothies.
Best used in the morning or early afternoon.
Look for standardized extracts for consistent dosing.
5. Passionflower (Passiflora incarnata)
This beautiful vine produces calming compounds that enhance GABA activity in the brain, much like chamomile and lemon balm. Passionflower is particularly helpful for quieting the mind, reducing circular thoughts, and promoting sleep.
Some people find it especially useful before bed or during periods of high anxiety. It’s often combined with other nervines like valerian or skullcap for synergistic effects.
How to use:
Drink as a tea or take as a tincture 30–60 minutes before bed.
Combine with lemon balm or chamomile for a deeper sense of calm.
Avoid high doses if you're on sedatives or anti-anxiety medications.
6. Skullcap (Scutellaria lateriflora)
Skullcap is a lesser-known but potent nervine that helps ease nervous tension, muscle spasms, and emotional overwhelm. It’s often used in cases of acute stress, insomnia, or “wired and tired” energy.
This herb works best as a tincture, though teas can also be effective. It doesn’t induce grogginess like stronger sedatives but can quiet internal noise and help the body unwind. Traditionally used in Western herbalism, skullcap is excellent for transitions, grief, or periods of heightened sensitivity.
How to use:
Tincture form is most common: 1–2 dropperfuls as needed.
Use in the evening or during high-stress moments.
Combine with oatstraw or passionflower for extra grounding.
7. Holy Basil (Tulsi, Ocimum sanctum)
Holy basil, or tulsi, is another revered adaptogen in Ayurvedic medicine. While it has uplifting, energizing qualities, it also works to bring balance to the nervous system and reduce the overall burden of stress.
Tulsi has antioxidant, anti-inflammatory, and neuroprotective properties. Regular use has been associated with improved mood, clearer thinking, and resilience in the face of stress (Cohen et al., 2014).
How to use:
Brew fresh or dried leaves into a tea.
Use daily for long-term stress adaptation.
Add fresh tulsi to soups or curries for a peppery, basil-like flavor.
Final Thoughts: Choosing the Right Herbs for You
Herbs are deeply personal. What works wonders for one person might feel too strong or too subtle for another. Also, they can be seasonal. The key is to start slow, observe how your body responds in the moment. Trust your intuition, but also remain informed.
Some people do well with gentle nervines like chamomile or lemon balm, while others benefit from more structured support through adaptogens like ashwagandha or holy basil. Blending herbs is also common practice and can be tailored to your needs—calming for evening, uplifting for morning, or balancing for all-day use.
Above all, remember that herbs work best as part of a holistic lifestyle. Regular movement, nourishing meals, deep sleep, creative expression, and emotional support are all part of tending to your nervous system. Herbs simply help you come back to yourself a little more easily.
Again, this guide is not medical advice. Always check with a trusted medical provider or clinical herbalist, especially if you’re pregnant, breastfeeding, taking medications, or managing chronic health conditions.
References
Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255–262. https://doi.org/10.4103/0253-7176.106022
Cohen, M. M., Krishna, U., & Choudhary, A. (2014). Tulsi—Ocimum sanctum: A herb for all reasons. Journal of Ayurveda and Integrative Medicine, 5(4), 251–259. https://doi.org/10.4103/0975-9476.146554
Kennedy, D. O., Scholey, A. B., & Tildesley, N. T. (2004). Modulation of mood and cognitive performance following acute administration of Melissa officinalis (lemon balm). Pharmacology Biochemistry and Behavior, 79(3), 593–600. https://doi.org/10.1016/j.pbb.2004.09.005
Koulivand, P. H., Ghadiri, M. K., & Gorji, A. (2013). Lavender and the nervous system. Evidence-Based Complementary and Alternative Medicine, 2013. https://doi.org/10.1155/2013/681304
Srivastava, J. K., Shankar, E., & Gupta, S. (2010). Chamomile: A herbal medicine of the past with bright future. Molecular Medicine Reports, 3(6), 895–901. https://doi.org/10.3892/mmr.2010.377
