Herbal Tea Blending for Stress Relief

Have you ever sipped an herbal tea so delightful it felt like a warm hug in a cup? Or struggled to finish one that tasted more like murky pond water than a soothing brew? The difference between the two lies in the art of herbal tea blending – the skill of balancing flavors, scents, and the medicinal properties of herbs. Mastering this craft requires curiosity, patience, and a willingness to experiment as you get to know the unique aromatics, flavor profiles, and personalities of each herb and how they mingle with others.

Herbal teas are more than just beverages; they’re comforting rituals and powerful tools for well-being. Many aromatic plants not only calm the mind with their fragrant warm steam but also work internally to ease stress and anxiety. Imagine crafting your own tea blends designed to bring you peace after a long stressful day – an empowering practice that connects you with nature and relief.

But with so many herbs to choose from, where do you begin? This article will help you unlock the art of creating delicious, stress-relieving herbal teas. You’ll learn about the top aromatic plants traditionally used for stress relief, how to balance their flavors, and how to create your own signature tea blends that soothe the soul and delight the senses. We’ll also share a tasty DIY stress-relief tea recipe you can easily make at home. Let’s dive into the world of herbal tea blending and discover how these little leaves can bring big moments of calm into your life.

Herbal tea can be prepared using two different methods: infusion and decoction. Infusions involve simply steeping herbs in hot water, covered, for 5-15 minutes, then straining. Infusions are best suited for more delicate parts of plants, such as leaves, stems, and flowers – often referred to as aerial parts. These fragile plant materials release their beneficial properties quickly and effectively in hot water.

Decoctions, on the other hand, are ideal for tougher plant materials like roots, bark, seeds, or berries. These hardy plant parts require higher heat, as their rigid exteriors need a more vigorous brewing process to extract their full range of beneficial compounds. Decoctions are typically gently simmered on a stovetop for 10-15 minutes while covered, then strained into a tea mug.

When you’re herbal tea blending, it’s helpful to keep these 2 types of tea preparations in mind and pair plant materials with similar brewing requirements together. For example, you would mix only aerial plant parts for an infusion, while hardy parts are better suited for a decoction. If your recipe combines both aerial and hardy plant material, you can use an extended infusion time to help draw out the benefits from all components effectively. 

When we’re herbal tea blending, we love incorporating aromatic plants. This way, you not only enjoy the wellness benefits of sipping the tea but also experience the aromatherapy benefits of the soothing herbal steam rising from your teacup. It’s a win-win for both body and mind!

So, how many herbs should be in a tea blend? There is no right or wrong answer and that is entirely up to you! Even sipping on a single herb can provide powerful health benefits. When it comes to herbal tea blending, simplicity is often best. Starting with 1 to 4 herbs in a blend is a great approach. Adding too many herbs can dilute their individual potency and effectiveness.

When crafting an herbal tea blend, it's helpful to think of the ingredients in 3 main categories: base, supportive, and accent (or synergist) herbs. Base herbs make up the foundation of your tea blend, providing the main flavor profile and therapeutic benefits.
These typically consist of mild-tasting herbs that create a smooth and balanced blend, like Chamomile, Lemon Balm, or Rooibos.

Supportive herbs complement the base by enhancing its therapeutic properties or adding depth to the flavor and aroma. These herbs play a secondary role but still contribute significantly to the blend's purpose, like Tulsi for stress support. 

Accent herbs add a finishing touch to the blend and are often used in small amounts due to their strong aroma and taste. These herbs provide a burst of flavor and aroma or boost the blend’s overall effectiveness, which is why they’re often called synergists. Some examples include Lavender or Rose for a delightful floral note or Licorice root for sweetness.

A general rule of thumb for an herbal tea blend structure is 3 parts base ingredient, 1 or 2 parts supportive ingredient, and ¼ to 1 part accent ingredient. You can use this as a starting point, but feel free to experiment and adjust to suit your preferences! 

A great way to refine your blend is to prepare a single cup of tea, taste it, and tweak the ingredients as needed. Mastering the art of herbal tea blending takes practice and experimentation, allowing time to develop a deeper understanding of how herbs taste and interact with one another.

Brewing and sipping tea invites us to slow down, pause, and breathe deeply, naturally easing stress and anxiety. Beyond this calming ritual, some herbs are particularly effective at soothing the nervous system and alleviating stress. Let’s explore 5 aromatic plants that do just that.

Holy Basil, also known as Tulsi, is considered an adaptogen, which is an herb that helps the body adapt to stress. Adaptogens work by supporting the body’s ability to cope with physical, mental, and emotional stress, enhancing resilience and restoring equilibrium. Tulsi regulates the stress response, calming the nervous system and reducing its impact. Tulsi is also known as a relaxing restorative and nervine with a soothing effect on the mind, reducing stress and anxiety and supporting mental clarity, especially during times of fatigue, burnout, and mental or emotional exhaustion. 

Tulsi tea offers a relaxing and grounding experience, allowing you to connect with both its aromatic and medicinal properties. This sweet and spicy tea is lovely on its own, but it also blends beautifully with other herbs, working well as both a supportive and accent herb in herbal tea blending.

Chamomile tea has a gentle flavor profile often described as floral, fruity, and honey-like. Chamomile is a well-loved herb renowned for its ability to ease stress, anxiety, tension, and irritability in the nervous system. Its mild sedative properties make it a staple in herbal nighttime blends, as it helps promote restful sleep. 

Particularly effective for soothing restlessness and burnout, Chamomile supports the nervous system in moments of turmoil. It is also known to ease headaches, migraines, insomnia, nervous tension, and other stress-related complaints, making it a versatile aromatic plant for relaxation and calm. Chamomile’s sweet smell and pleasant, mild flavor make it a terrific base herb in tea blends.

Lemon Balm promotes relaxation and a sense of calm in the body. It has been traditionally used to help soothe irritability, anxiety, stress, restlessness, insomnia, and mood swings. This herb is known to help ease anxiety and anxious depression that stems from worry and fear and can replace the intense feelings of anxiety with peace and tranquility. It has a particular affinity for easing stress and anxiety that manifests in the digestive system. Lemon Balm tea has a light, refreshing, and mildly citrusy flavor profile, working well as a base and supportive herb in herbal tea blends.

Lavender has been used for centuries, both internally and in aromatherapy, for its calming and soothing effects on the nervous system. Scientific studies have confirmed that the aromatic compounds in Lavender can significantly reduce stress levels [1]. Known for its antidepressant properties, Lavender helps alleviate restlessness and tension commonly associated with stress, anxiety, and depression. Lavender has a potent and intense flavor profile that works best as an accent herb in small amounts when you’re herbal tea blending.

You’ve likely heard the phrase, “Stop and smell the Roses,” which encourages us to slow down and take a moment to appreciate the beauty of life. At its core, this saying highlights the soothing power of Rose’s aroma. Rose is renowned for its ability to calm the nerves, promote relaxation, and reduce stress, anxiety, and tension. Particularly comforting to the heart, Rose helps ease emotional stress and anxiety.

Rose tea tastes delicious and the petals make a great addition to any tea blend, adding sweet, floral flavor as well as bright, vibrant colors. In this way, the whole experience of the tea is medicinal, engaging all of the senses in a colorful, exciting way. After all, taking in the sights, smells, and taste of the tea is all a part of the healing experience.

Certain herbs are more effective for easing stress and anxiety, but their benefits can vary from person to person. Take time to explore and discover which plants resonate best with your needs. You can add or substitute other herbs in this recipe for specific health benefits, aromatic notes, and flavor profiles. Other aromatic plants traditionally used for stress relief in tea include Jasmine, Linden, Catnip, Clary Sage, Hops, Valerian root, and the list could go on and on!

Ingredients:

1 cup dried Chamomile (base herb)
½ cup dried Tulsi (supporting herb)
¼ cup dried Rose petals (accent herb)

Instructions:

1. Place all of the herbs in a bowl and gently mix with a large spoon until all of the ingredients are blended. 


2. Store in an air-tight glass container and label with all ingredients and the date.


3. To use, steep 1 tablespoon of dried herbs in 8 fluid ounces of hot water, cover, and let sit for 5-15 minutes.


4. Strain and enjoy! Take a moment to pause and fully immerse yourself in the experience of your aromatic herbal tea. Breathe deeply, inhaling the fragrant steam with a few slow, mindful breaths before taking your first sip.


Optional: Add a spoonful of raw honey to sweeten to taste. Try elevating your herbal tea ritual by practicing an aromatic herbal tea meditation.

Blending herbal teas is just one of the many different types of aromatic and herbal preparations you can make with botanicals. If you enjoyed this article and would love to learn even more, join us in the Aromatic Medicine Garden.

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Article Written By Melissa Szaro

1. Ghavami, T., Kazeminia, M., & Rajati, F. (2022). The effect of lavender on stress in individuals: A systematic review and meta-analysis. Complementary Therapies in Medicine, 68, 102832. www.sciencedirect.com/science/article/pii/S0965229922000346

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*The statements above have not been evaluated by the FDA, and are for educational purposes only. This article is not intended to diagnose, treat, cure, or prevent any disease. This article should not be taken as medical advice. Please consult your physician before you use this information for health purposes.