Aromatherapy is an ancient healing practice that uses essential oils.  And although this ancient healing practice is more than 6,000 years old, aromatherapy has recently increased in popularity as more people search for natural ways to heal the body, mind, and soul.   

The aromatic essential oils that are used in aromatherapy come from fruits, herbs, flowers, and even tree bark.  So, an aromatic compound is a plant substance that emits a distinctive smell.  For example, do you enjoy the smell of roses?  And what about the smell of peppermint or vanilla? Well, those delightful smells come from aromatic compounds. However, though beneficial, not all aromatic compounds smell pleasant.  

Aromatherapy Benefits

Chemists and botanists extract aromatic compounds from plants and distill them to make essential oils.  Essential oils are then used alone for medical and health benefits.  The first book on aromatherapy was published in 1937 by French chemist and perfumer René-Maurice Gattefossé.  In his book, Gattefossé detailed the healing power of lavender in treating burns as well as the use of other essential oils in treating specific medical conditions. 

The U.S. National Center for Complimentary and Integrative Medicine recognizes aromatherapy as a complementary therapy that is used to treat a variety of illnesses.  Although there are few rigorous research studies on the benefits of aromatherapy, several systematic reviews of the scientific literature have documented the use of aromatherapy to:

• Relieve stress, anxiety, and depression
• Improve sleep quality
• Relieve headaches
• Soothe arthritis and joint pains
• Reduce morning sickness
• Minimize motion sickness
• Reduce nausea and other side effects of chemotherapy
• Ease the discomforts of childbirth
• Kill bacteria, viruses, and fungi
• Boost immune system response

Many physicians, naturopaths, massage therapists, acupuncturists, Reiki healers, and veterinarians incorporate aromatherapy and essential oils into their practice.  Surprisingly, there is a wide body of literature showing that pets also benefit from aromatherapy and essential oils.   

Essential oils are safe when used as directed.  Although they are not regulated by the Food and Drug Administration (FDA), many essential oils are generally recognized as safe (GRAS) by the FDA.  

How Aromatherapy Works

Aromatherapy works primarily through our sense of smell, the respiratory system, absorption through the pulse points, and absorption through the skin.

Sense of Smell

Aromatherapy works primarily through our sense of smell.  So, humans have 10-20 million olfactory receptor neurons in the nasal (nose) cavity. And, when we smell the aromatic molecules, they stimulate these neurons in the nose.  Interestingly, these neurons have tiny tentacles that recognize and remember a specific aroma (or smell).  In fact, each of these tentacles recognizes a specific smell through the “lock and key” system.  Impulses are then sent to the limbic system.  And this is important to understand because the limbic system is that part of our brain that is associated with our survival, instincts, and emotions. 

In short, when you practice aromatherapy, the smell of the molecules changes your mood and emotions.  How cool is that?

Respiratory System

Aromatherapy also works by stimulating the respiratory system.  Many essential oils have antiviral and antibacterial properties, and when inhaled, they are absorbed through the sinuses, throat, and lungs.  And not only do they help to maintain a healthy respiratory system, but they also relieve nasal congestion and other symptoms associated with allergies and the common cold.  Some essential oils with antiviral and antibacterial properties include:

• Eucalyptus
• Camphor
• Peppermint
• Tea tree
• Pine

Pulse Points

Aromatherapy also works through absorption via our pulse points.  The pulse points are the areas on the body where the blood is closest to the skin.  Thus, applying essential oils to pulse points allows for faster absorption and quicker results.  Essential oils are usually applied:

• Inside the wrists
• Behind the ears and temple
• Along the lower jaw
• Back of the neck
• Across the forehead
• On the chest
• On the abdomen
• At the bottoms of the feet
• On the inner elbows
• Behind the knees
• Up and down the spine
• Top of feet
• Along the groin

Skin

So, did you know that the skin is our biggest organ?  And that means that there are a lot of places to apply essential oils.  Many massage therapists use essential oils with their clients because the molecules in the essential oils are small enough to penetrate the skin and enter the bloodstream.  Once in the bloodstream, they circulate throughout the body to the area targeted for treatment.  Notably, essential oils in cosmetics and body lotions work on this same principle.

How to Use Essential Oils and Aromatherapy for Self-Care

Self-care is an intentional choice to take care of all the dimensions of you—body, mind, and spirit.  Thus, aromatherapy can be an important part of your self-care toolkit.  

So, what is a self-care toolkit?  Well, it is a collection of items and activities that you use to take care of yourself.  Your self-care toolkit must include things that you love and that make you feel better.  Therefore, my self-care toolkit is not the same as my sister’s.  

I highly recommend adding aromatherapy to your self-care toolkit.  Now, you don’t want to miss this part.  Aromatherapy is not just for your “bad days.”  No, you need to use it for daily maintenance and as a weekly or monthly booster, depending on how you feel.   

Aromatherapy is not just for your “bad days.”

Some of the ways to use essential oils in aromatherapy include:

• Sniff a few drops
• Use an essential oil diffuser
• Massage into the skin
• Spray mists in the air and on pillows and linens
• Bathe and shower with infused products
• Light scented candles

Sniff a Few Drops

I usually sprinkle a few drops of essential oils on a folded tissue or cotton ball and sniff it as needed throughout the day to help with my nasal congestion and allergies.  In fact, I keep a folded tissue sprinkled with essential oils on my computer desk and under my pillow.

Some people also rub a few drops in the palm of their hands, cup their hands over their nose and mouth, and inhale a few times deeply.  And that gives almost instant relief. Since I wash my hands often, I don’t do this often. However, you can try it and see if it works for you.

Essential oils for congestion and allergies include:

• Eucalyptus
• Peppermint
• Camphor
• Rosemary
• Wintergreen
• Juniper
• Clove
• Tea tree
• Sandalwood

Use an Essential Oil Diffuser

An essential oil diffuser is a device that disperses essential oils into the air. For safety reasons, follow the instructions.  I have electric diffusers in my kitchen, bedroom, home office, and work office, and they have different blends of essential oils added to water.

I also love the reed diffusers, where pieces of reeds (smooth sticks) are placed in a jar with the essential oils.  The essential oils are absorbed through the sticks and then disperse into the air. 

A friend gave me a lovely lamp ring diffuser a few years ago.  I add a few drops of essential oils or sprays of perfumes or diffusers to a small ring that is placed on a bulb in a lamp.  When the lamp is on, the heat disperses into the air. 

However, I do not want to overlook the original diffuser, which is a pot or bowl of hot water with a few drops of essential oils (with or without dried or fresh flowers and herbs). 

Massage into the Skin

Many high-quality lotions and massage oils contain essential oils.  Always read the label because what you smell might actually be artificial fragrances.

One of the best ways to use essential oils (especially for pain, soreness, and tiredness) is to mix a few drops with carrier oils and massage the affected area.  So, why do you need to use carrier oil?   Well, many pure essential oils can irritate the skin if applied directly.   Thus, carrier oils dilute the essential oils, distribute them evenly over the skin, and prevent skin irritation.  Popular carrier oils are:

• Coconut
• Apricot
• Grapeseed
• Sweet almond
• Avocado
• Olive
• Argan
• Jojoba
• Castor

Essential oils for headaches, pain, joint swelling, and muscle soreness include:

• Lavender
• Ginger
• Clove
• Arnica
• Eucalyptus
• Rosemary
• Yarrow
• Chamomile
• Clary sage
• Juniper
• Lemon grass

Aromatherapy Sprays/Mists, Bath Products, and Candles

There are numerous aromatherapy sprays and mists available for purchase.  They are available as air fresheners, misters, linen sprays, or body sprays.  Here are some ways that I use sprays and mists:

• Lavender spray on my pillows for a good night’s sleep
• Sage mist when I enter my office to set my mood and productivity intentions
• Wild vanilla body spray to help me focus

I think that you will agree with me that we often choose bath and shower gels because of their smell.  You may also notice that there are shower gels to energize you in the morning and relax you in the evening.  If you take bubble baths, try adding a few drops of essential oils or a bath bomb to the water to soothe and relax you.  A bath bomb is a fizzy ball that contains essential oils and other ingredients that clean, soften, and nourish your skin. 

Scented candles really set the mood of any room.  Although you may choose a candle based on its smell, you should also choose it based on the mood you want to create or change.  For the best experience, burn a candle for at least an hour to allow the wax to melt properly and provide enough time for the scent to evaporate and fill the room.

Now, It’s Your Turn

Well, I hope you feel more educated about aromatherapy and how to use it for self-care.  Additionally, I think you will also enjoy the blog posts on the different dimensions of self-care, adding journal writing to your self-care routine, and box breathing to calm and energize you. 

1. On a scale from 1 to 10, how well do you take care of yourself?  Rate each of the following:
   1. Body
   2. Mind
   3. Spirit
2. Based on your rating, what can you do to improve it?
3. How do you use aromatherapy?
4. What are two ways that you can add aromatherapy to your self-care routine?

Remember, self-care is not a luxury!

Well, we look forward to hearing about your experience in the comment section of this blog.  And you can join the conversation on the Keep It Tight Sisters Page.

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Keep It Tight, Sisters.

Eat. Move. Breathe.