Anxiety is a common experience involving feelings of worry, tension, and physical changes like increased heart rate. Throughout history, various cultures have used botanicals for their calming properties to manage nervousness and restlessness. This article explores the relationship between specific herbs and anxiety relief from a health and scientific perspective, examining their traditional use, biological mechanisms, and the safety of different consumption methods.
Identifying Common Calming Herbs
Several non-psychoactive herbs are traditionally linked with mild calming effects. Lavender, known for its floral aroma, has been used for centuries to promote relaxation and aid sleep. Its application is often topical or aromatic, but the dried flowers are also popular in herbal blends.
Skullcap is historically used as a nervine to soothe the nervous system and address mild tension or restlessness. Herbalists recommend Skullcap for its potential to quiet an overactive mind without causing significant drowsiness. Mullein is often included in herbal smoking mixtures as a base herb, traditionally used for the respiratory tract rather than for calming effects.
Damiana, a small shrub, is traditionally used in Central and South America for its mild mood-enhancing and relaxing properties. It is included in calming blends designed to address nervousness. These herbs support the body’s natural ability to manage stress and mild anxiety.
The Scientific Basis for Anxiety Relief
The calming properties of these herbs stem from the interaction of their natural chemical compounds with the Central Nervous System (CNS). Many calming herbs contain terpenes and flavonoids, which are researched for their effects on brain chemistry. For instance, the terpene linalool, a major component of lavender oil, has been shown to have anxiolytic properties.
Linalool and similar compounds may modulate the activity of gamma-aminobutyric acid (GABA) receptors in the brain. GABA is the principal inhibitory neurotransmitter; its function is to reduce neuronal excitability, resulting in a calming effect. By enhancing GABA’s inhibitory action, certain herbal constituents can decrease the hyperactivity associated with anxiety.
Some herbs, such as those containing apigenin (a flavonoid found in chamomile), bind to specific sites on GABA-A receptors, similar to how some anti-anxiety medications work. This mechanism reduces the excitability of nerve cells, promoting relaxation and sedation. Other compounds, like the adaptogens in Ashwagandha, may regulate the body’s stress response by reducing levels of the stress hormone cortisol.
Inhalation Safety and Contraindications
While active compounds in calming herbs may offer benefits, inhaling smoke from any burning plant material presents significant health concerns. Combustion, regardless of the herb, generates harmful byproducts inhaled directly into the lungs. These byproducts include carbon monoxide, a toxic gas that reduces the blood’s oxygen-carrying capacity, and various particulate matter.
Inhaling any smoke, even from non-tobacco herbs, irritates the respiratory tract, leading to lung inflammation and potential long-term respiratory issues. The particulate matter from burned herbs can deposit deep within the lungs, which is a known risk factor for various pulmonary diseases. Even if an herb is safe for consumption in other forms, its smoke is not safe for the lungs.
Smoking herbs carries contraindications and risks of drug interactions. Individuals with pre-existing lung conditions, such as asthma or chronic obstructive pulmonary disease (COPD), should avoid inhaling smoke. Pregnant or breastfeeding individuals must also abstain from using herbal products in this manner, as the safety of inhaling combusted compounds is unknown and potentially harmful to the fetus or infant.
There is a risk of interaction if these herbs are consumed alongside prescription medications, particularly sedatives or central nervous system depressants. Combining them may lead to excessive drowsiness or impaired coordination. Because herbal products are not regulated by the Food and Drug Administration (FDA) with the same rigor as pharmaceuticals, their purity, potency, and safety when combusted cannot be guaranteed.
Alternative and Safer Consumption Methods
To gain the calming benefits of these herbs without the risks of smoke inhalation, alternative consumption methods are recommended.
Herbal Teas and Infusions
One of the safest ways to consume botanicals is through herbal teas or infusions, which involve steeping dried plant material in hot water. This process extracts water-soluble compounds, providing a gentle delivery method.
Tinctures and Capsules
Tinctures are concentrated liquid extracts made by soaking herbs in alcohol or glycerin. They offer precise dosing and rapid absorption when placed under the tongue or mixed with water. For standardized dosing, dried herbs can also be consumed in encapsulated form.
Aromatherapy
Aromatherapy, particularly using essential oils from herbs like lavender, is a scientifically supported method for anxiety relief. Inhaling the vaporized oil through a diffuser allows aromatic compounds, such as linalool, to interact with the olfactory system and the brain, promoting relaxation without combustion. Topical application of diluted essential oils is also an option for absorption through the skin.