Calm Down : 9 Herbs That Help Soothe Anxiety and Panic

Let’s talk about something real for a moment: anxiety. Almost all of us have felt it—whether it sneaks up in a stressful week, before a big change, or out of nowhere. As someone who guides others through yoga, breathwork, and herbal support, I see how common anxiety has become, and how deeply it affects our sense of well-being.

The truth is, anxiety is part of the human experience. It can be fleeting and even helpful at times—but when it becomes our everyday reality, that’s when it can feel overwhelming. According to the National Alliance on Mental Illness, over 40 million adults in the U.S. live with an anxiety disorder. That’s a lot of nervous systems stuck in survival mode.

I often hear from students who say they feel like their heart races for no reason, they can’t catch their breath, or their thoughts won’t stop spiraling. Some are dealing with full-blown panic attacks—those terrifying moments when it feels like the world is caving in, even when nothing "dangerous" is happening.

These aren’t just mental patterns. They show up in the body—tightness in the chest, a knot in the belly, trembling, racing thoughts, or the desperate urge to escape. And while prescriptions like Xanax or Ativan are a common go-to, they often come with side effects and don’t always address the root of what’s going on.

So what can we do when our nervous system feels hijacked?

As someone who’s walked through anxiety personally and professionally, I’ve come to love what plants offer us. There's something deeply reassuring about reaching for the earth’s medicine cabinet instead of something synthetic. Herbs don’t just mask symptoms—they often support the nervous system in regulating itself over time.

Let’s take a look at nine of my favorite herbal allies for calming anxiety and easing panic.

My Go-To Herbs for Calming the Mind and Body

1. Ashwagandha

A grounding root that I call my “chill companion.” Ashwagandha helps lower cortisol (our main stress hormone) and supports hormonal balance and sleep. I love it in tea blends or as a powder stirred into warm milk with cinnamon.

2. Kava Kava

This one’s for the nights when your body just won’t let go. Kava is a muscle relaxant and works especially well when anxiety is physical—tight jaw, clenched shoulders, the whole works. It’s powerful, so I don’t use it every day, but for acute tension, it’s a game-changer.

3. Lavender

Who doesn’t love lavender? It’s one of the most gentle and widely available herbs for anxiety. You can drink it in tea, dab the oil on your wrists or pillow, or simply breathe it in deeply during a restorative pose. It soothes both the heart and the nervous system.

4. Lemon Balm

I often call this the “sunshine herb.” It lifts the mood, calms the nerves, and has a sweet, lemony flavor that’s wonderful in tea. Great for those moments when anxiety shows up with sadness or brain fog.

5. Chamomile

This is more than a sleepytime tea—it’s a classic nervine that’s deeply calming and helps with digestive upset that comes with stress. I love pairing it with rose or lemon balm for extra heart-centered support.

6. Passionflower

When the mind won’t stop spinning and sleep feels impossible, passionflower steps in like a gentle hush. It’s beautiful in tincture or tea, especially before bed or during transitions that feel emotionally intense.

7. Milky Oats

Fresh milky oat tops are a deeply nourishing tonic for the nervous system. Think of them as long-term support for burnout or chronic stress. I like to think of them as a blanket for frazzled nerves.

8. Tulsi (Holy Basil)

Another adaptogen I love working with—tulsi helps balance the body’s stress response and supports mental clarity. It also has a spiritual feel to it, bringing a sense of peace during chaotic times.

9. Reishi Mushroom

Known as the “mushroom of immortality,” reishi isn’t just good for immunity. It’s a calming adaptogen that supports deep sleep and emotional balance. A beautiful ally for the heart and spirit.

When Anxiety Strikes

In those peak moments—when the heart races, the mind panics, or the body wants to shut down—herbs can offer quick relief. Nervines like kava, lavender, and lemon balm can be sipped as tea, taken as tinctures, or used aromatically. They don’t require you to “fix” anything, they simply offer a steady hand.

And remember, herbs work best alongside the practices we already know help: movement, breath, sunlight, community, sleep. As Dr. Steven Ilardi once said, the “cure” for anxiety isn’t just one thing—it’s a lifestyle that includes connection, purpose, nourishment, and rest.

In my classes, I often remind students: you are not broken, you are overwhelmed. And there is a difference.

If you’re navigating anxiety, know you’re not alone. Whether it’s a soft tea ritual, a restorative yoga pose, or a mindful walk outside, there are ways to come back to your center. You don’t have to numb it all away—you can nourish your way through it.

If you’re curious about which herbs might support you best, reach out or come by the studio. I’m always happy to talk plants, tea, and nervous system care. You might even leave with a blend designed just for your heart.

Warmly,

Janira