I never knew how much stress could impact breastfeeding until I experienced it myself. In those early weeks, I felt like I was doing everything right—feeding on demand, staying hydrated, eating well—but my milk supply would dip every time I felt overwhelmed, anxious, or exhausted.
What I didn’t realise then was that stress and breastfeeding are deeply connected. When a mother is anxious, her body produces higher levels of cortisol, which can interfere with oxytocin and prolactin—the hormones responsible for milk production and letdown. This can create a frustrating cycle where stress leads to low supply, which leads to more stress, leaving new mums feeling frustrated, depleted, and unsupported.
One of the simplest, most effective ways I found to break that cycle was creating a tea ritual. Not just for the hydration or the lactation-supporting herbs, but for the act of pausing, breathing, and giving myself permission to slow down—if only for a few minutes.
Here’s why a warm cup of tea is more than just a drink—it’s a self-care practice that can ease stress, support milk supply, and help breastfeeding mums feel more grounded and nourished.
1. How Stress Affects Breastfeeding
Breastfeeding is driven by two key hormones—prolactin and oxytocin. Prolactin helps the body produce milk, while oxytocin triggers the letdown reflex, allowing the milk to flow. But chronic stress can disrupt both of these hormones, making it harder for milk to be released.
A study published in Psychoneuroendocrinology found that higher cortisol levels are directly linked to a slower letdown reflex. This is why many mums find that their milk flows easily when they’re relaxed but feels blocked when they’re tense, rushed, or overwhelmed.
One of the simplest ways to activate oxytocin and counteract cortisol is through calming rituals, like drinking a warm cup of The SABI Breastfeeding Herbata before a feed.
2. The Power of a Tea Ritual for Relaxation
Drinking tea isn’t just about what’s in the cup—it’s about the moment it creates. The act of slowing down, inhaling the herbal aromas, and holding something warm sends signals to the brain that it’s time to relax.
A warm cup of tea can:
-
Activate the parasympathetic nervous system, shifting the body out of stress mode
-
Encourage deeper breathing, which naturally reduces anxiety
-
Create a sensory anchor, helping mums feel more present during feeds
This is why I always tell new mums: Make tea part of your self-care, not just your hydration routine. Even if it’s just a few minutes before nursing, those moments of stillness make all the difference.
3. The Best Herbal Ingredients for Stress & Milk Supply
Not all teas are created equal—especially when it comes to breastfeeding. Many commercial teas contain caffeine, artificial flavourings, or herbs that aren’t safe for lactation. That’s why I formulated The SABI Breastfeeding Herbata with only the safest, most effective herbs for lactation and stress relief.
Holy Basil (Tulsi) – The Cortisol Regulator
Holy Basil is a well-known adaptogen, meaning it helps the body manage stress more effectively. A study in the Journal of Ayurveda and Integrative Medicine found that daily consumption of holy basil significantly reduced cortisol levels, making it a perfect herb for new mums experiencing postpartum anxiety.
Oat Straw – The Nervous System Tonic
Oat straw is rich in B vitamins and magnesium, which are essential for mood regulation and stress resilience. Research published in the Journal of Psychopharmacology found that oat straw extracts improved cognitive function and emotional balance, making it an excellent choice for mums struggling with stress or brain fog.
Fennel – The Milk-Boosting Digestive Soother
Fennel is one of the most effective herbs for increasing milk supply, thanks to its natural phytoestrogens. It also supports healthy digestion, reducing bloating and discomfort for both mum and baby.
By combining these herbs in The SABI Breastfeeding Herbata, we created a blend that not only supports lactation but also helps mothers feel emotionally and physically balanced.
4. How to Create a Meaningful Tea Ritual as a Breastfeeding Mum
A tea ritual doesn’t have to be complicated. It’s not about finding extra time—it’s about making the most of the moments you already have.
Simple Ways to Turn Tea Into a Self-Care Practice:
-
Brew a cup before a feed – Use the steeping time to pause and breathe before nursing.
-
Pair it with a mindfulness moment – Close your eyes, inhale the aroma, and take three deep breaths before your first sip.
-
Use it as a transition between tasks – Let your tea signal the end of one thing and the start of another, helping you feel more present and less scattered.
-
Make it a bedtime ritual – Enjoy a warm, caffeine-free herbal infusion to wind down after a long day.
Even if it’s just five minutes, this small practice can shift your entire mindset, making breastfeeding feel calmer, more connected, and less overwhelming.
A Cup of Tea Is More Than Just a Drink—It’s a Moment of Care
Motherhood can be all-consuming, and it’s easy to put yourself last. But moments of stillness, care, and nourishment are essential—not just for your milk supply, but for your well-being.
That’s why we created The SABI Breastfeeding Herbata—not just as a lactation support tea, but as a daily reminder that you deserve care, too.
Because breastfeeding isn’t just about nourishing your baby—it’s about nourishing yourself, in every way that matters.
HORMONAL & PROUD
Created as a brand to help women navigate the toughest moments in pregnancy, childbirth, postpartum — and practically every stage of life –– The SABI is changing the narrative around our hormones from one of taboo, embarrassment, and loneliness to awareness and even, pride. As more than a wellness brand, The SABI offers a carefully-crafted line of products to carry you through your hormonal journey, including rituals, supportive tools, and ancient herbal remedies that have been tested time and time again by women and now come backed by medicine. The SABI is a blend of science and nature conceived by women who have experienced the joys and deep struggles of bringing a child into the world, the pains of a heavy, difficult period, miscarriage, and difficulty conceiving.
We invite you to get to know your body and its cycles better –– to really understand what is going on inside. Learn to use your hormones to your advantage no matter your stage of life, and know that you can support and balance your hormone levels. We are here to help with the information, understanding and natural tools to support your body and the emotional process along with it.
