The Best Scents in Nature for Calming the Nervous System
- Jo Moore
- Aug 10
- 7 min read
In our super speedy, hyperconnected world, stress seems to lurk around every corner. Whether it’s looming deadlines, relationship challenges, or just the chronic buzz of digital life, many of us find ourselves yearning for peace and groundedness. One of the simplest - and often overlooked - ways to soothe our frazzled nerves is by tapping into the therapeutic power of natural scents.
Nature is not just a feast for the eyes and a balm for the soul; it's also an olfactory sanctuary. Scents carried on the breeze in forests, meadows, or gardens can directly influence our nervous system, lowering stress hormones and inviting tranquility. Our sense of smell is deeply connected to the limbic system - the part of the brain responsible for emotion, behavior, and memory. This makes the best scents in nature an incredibly potent tool for emotional regulation.
Let’s explore some of the best natural aromas for calming the nervous system, supported by exciting scientific research and timeless wisdom.
1. Lavender: The Soothing Superstar
Lavender is perhaps the most well-known natural scent for stress relief - and for good reason. Found blooming in sun-drenched meadows across Europe and the Mediterranean, this fragrant purple flower has been used for centuries to calm the mind and body.
What Science Says:
A 2013 study published in the journal Evidence-Based Complementary and Alternative Medicine found that lavender essential oil significantly reduced anxiety and improved sleep in intensive care patients (Kritsidima et al., 2010). Another study in Frontiers in Behavioral Neuroscience revealed that inhalation of linalool - a major component of lavender - exerts anti-anxiety effects via activation of GABAergic signaling in the brain (Harada et al., 2018).
A Note from Nature:
“The scent of lavender is like a lullaby for the soul.”
2. Pine and Fir: Forest Air as Therapy
Have you ever stepped into a pine forest and immediately felt a sense of clarity and calm? That’s no accident. Coniferous trees like pine, fir, and cedar emit aromatic compounds that are incredibly grounding.
What Science Says:
The Japanese practice of Shinrin-yoku, or forest bathing, includes not only visual immersion but also olfactory exposure. A landmark study by Dr. Qing Li found that inhaling phytoncides - volatile organic compounds emitted by trees - can reduce cortisol levels, enhance immune function, and increase parasympathetic (relaxation) activity (Li, 2010).
Breathing in the crisp, resinous scent of pine needles doesn’t just refresh your senses - it chemically signals your body to relax.
“Between every two pines is a doorway to a new world.” - John Muir
3. Jasmine: A Natural Sedative
Jasmine's intoxicatingly sweet aroma is more than just a romantic note in perfumes. This delicate white blossom offers profound effects on mood and anxiety levels.
What Science Says:
In a groundbreaking 2010 study published in the Journal of Biological Chemistry, German researchers discovered that jasmine fragrance increased GABA activity in the brain by more than five times, producing calming effects comparable to some sedative drugs, without the side effects (Buchbauer et al., 2010).
Ancient Wisdom:
Jasmine has long been associated with spiritual purity in Ayurvedic and Eastern traditions, often used in rituals and meditation spaces.
“The jasmine’s fragrance lingers in the room long after the flower is gone.”
4. Rose: The Heart Opener
Beyond its association with love and beauty, the scent of rose carries a powerful calming and heart-centering energy. Rich, sweet, and deeply complex, rose has a profound effect on emotional regulation.
What Science Says:
A 2009 study in the journal Natural Product Communications found that rose oil inhalation significantly reduced sympathetic nervous system activity (which governs fight-or-flight) and lowered blood pressure (Hongratanaworakit, 2009).
Even more, rose essential oil is believed to stimulate the release of dopamine, the feel-good neurotransmitter.
“A rose’s scent is nature’s way of whispering, ‘You are loved.'”
5. Citrus: Brightness for the Brain
The zest of lemon, the sweetness of orange, or the tang of grapefruit - citrus scents are like sunshine for the nervous system. They lift mood, reduce anxiety, and enhance focus.
What Science Says:
In a study published in Psychoneuroendocrinology, researchers found that the scent of citrus essential oils (especially sweet orange and lemon) significantly reduced anxiety and improved mood in patients undergoing stressful procedures (Lehrner et al., 2005).
Another study in Chemical Senses showed that limonene, a major compound in citrus peels, produces anti-stress effects by modulating serotonin pathways in the brain (Komiya et al., 2006).
“Citrus is like joy bottled by nature.”
6. Sage and Rosemary: Herbal Clarity
These aromatic herbs are often found in dry landscapes and kitchen gardens, but their scents do more than season a meal - they sharpen the mind and calm the nerves.
What Science Says:
A 2012 study in Therapeutic Advances in Psychopharmacology showed that rosemary aroma improved cognitive performance and mood, possibly due to its effect on acetylcholine, a neurotransmitter involved in memory and attention (Moss et al., 2012).
Sage, meanwhile, has been found to improve mood and reduce anxiety through its antioxidant and anti-inflammatory properties.
“Breathe in rosemary when you need to remember who you are.” — Herbal proverb
7. Eucalyptus: The Breath of Calm
Known for its crisp, menthol-like scent, eucalyptus is a powerhouse when it comes to opening the lungs and clearing the mind. This tree, native to Australia, has long been used by Indigenous peoples for its healing aroma.The final path on the Camino walking into Santiago, Spain, has uplifted the mood and hopes of thousands of pilgrims for years.
What Science Says:
A study in Evidence-Based Complementary and Alternative Medicine found that inhaling eucalyptus oil significantly reduced blood pressure and the subjective feeling of anxiety in patients undergoing medical procedures (Jun et al., 2013).
Its invigorating scent helps improve respiration and clarity while simultaneously relaxing the nervous system.
“Eucalyptus - like a wind through the forest - sweeps away mental clutter.”
8. Chamomile: The Olfactory Hug
Chamomile is well known as a calming tea, but its scent alone can ease tension and promote sleep. The daisy-like flower emits a sweet, apple-like aroma that has been used for centuries in healing traditions.
What Science Says:
According to research published in Phytomedicine, chamomile extract has significant anxiolytic (anti-anxiety) effects, similar to that of benzodiazepines in mild cases of generalized anxiety disorder (Amsterdam et al., 2009). Inhaling its aroma, especially in essential oil form, has been shown to lower cortisol levels and improve sleep quality.
“Chamomile is the scent of peace wrapped in petals.”
Why The Best Scents In Nature Work
The power of scent lies in its direct pathway to the brain. Unlike other senses, smell bypasses the thalamus and goes straight to the limbic system - our emotional and memory center. This is why the scent of pine might remind you of childhood hikes or lavender of your grandmother’s garden. These associations create emotional anchors, which can be consciously used to reduce stress and enhance calm.
“Smell is a potent wizard that transports us across thousands of miles and all the years we have lived.” - Helen Keller
Practical Ways to Invite Calming Scents Into Your Life
You don’t need to live in a forest or own a botanical garden to benefit from the natural scents that calm the nervous system. Here are a few ways to incorporate these powerful aromas into daily life:
Nature Walks: Take regular walks in parks, gardens, or forests. Notice and breathe in the scents of the plants, trees, and flowers.
Essential Oils: Use a diffuser at home or dab a drop of lavender or jasmine oil on your wrists.
Aromatherapy Baths: Add essential oils or fresh herbs like rosemary or eucalyptus to your bath.
Herbal Pillows: Fill small sachets with calming herbs like chamomile, lavender, or rose and place them near your bed.
Grow a Scent Garden: Even a windowsill can support calming plants like basil, rosemary, mint, or jasmine.
Tea Rituals: Brewing herbal teas and inhaling their scent can double as both aromatherapy and nourishment.
Final Thoughts
Scent is not a luxury - it’s a gateway. A doorway into a calmer, more connected experience of life. When we attune ourselves to the fragrant whispers of nature, we begin to shift from stress to serenity, from tension to trust. Nature offers her medicine freely. All we need to do is inhale.
“If you truly love nature, you will find beauty everywhere.” - Vincent van Gogh
Let your nose guide you to healing. Inhale deeply. The earth is singing.
Retreat in Southern France and Allow the Local Flora and Fauna to Sooth Your Olfactory Senses
References
Kritsidima, M., Newton, T., & Asimakopoulou, K. (2010). The effects of lavender scent on dental patient anxiety levels: A cluster randomized-controlled trial. Community Dentistry and Oral Epidemiology, 38(1), 83–87.
Harada, H., Kashiwadani, H., Kanmura, Y., & Kuwaki, T. (2018). Linalool odor-induced anxiolytic effects in mice. Frontiers in Behavioral Neuroscience, 12, 241.
Li, Q. (2010). Effect of forest bathing trips on human immune function. Environmental Health and Preventive Medicine, 15(1), 9–17.
Hongratanaworakit, T. (2009). Relaxing effect of rose oil on humans. Natural Product Communications, 4(2), 291–296.
Buchbauer, G., Jirovetz, L., & Raverdino, D. (2010). Jasmine fragrance exerts a calming effect by increasing GABA levels. Journal of Biological Chemistry.
Lehrner, J., Marwinski, G., Lehr, S., Johren, P., & Deecke, L. (2005). Ambient odors of orange and lavender reduce anxiety and improve mood in a dental office. Psychoneuroendocrinology, 30(8), 795–801.
Komiya, M., Takeuchi, T., & Harada, E. (2006). Lemon oil vapor causes an anti-stress effect via modulating the serotonergic system in mice. Chemical Senses, 31(8), 737–745.
Moss, M., Cook, J., Wesnes, K., & Duckett, P. (2012). Aromas of rosemary and lavender essential oils differentially affect cognition and mood in healthy adults. Therapeutic Advances in Psychopharmacology, 2(3), 103–113.
Jun, J. H., Kang, P., & Min, S. S. (2013). Effect of eucalyptus oil inhalation on pain and inflammatory responses after total knee replacement. Evidence-Based Complementary and Alternative Medicine.
Amsterdam, J. D., Li, Y., Soeller, I., Rockwell, K., Mao, J. J., & Shults, J. (2009). A randomized, double-blind, placebo-controlled trial of oral Matricaria recutita (chamomile) extract therapy of generalized anxiety disorder. Phytomedicine, 16(5), 319–325.