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Medically Reviewed.Last updated on 09/21/2023. Aromatherapy is the use of essential oils to improve your health or well-being. You may apply essential oils (properly diluted) to your skin through techniques like massage. Or, you may choose to inhale the aroma by creating a facial steam or using an essential oil diffuser. Possible benefits include reduced anxiety and improved sleep quality.
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Aromatherapy is a form of complementary and alternative medicine (CAM). It uses essential oils to manage symptoms or boost your well-being. It’s a holistic therapy, meaning it supports your whole self — mind, body and spirit. Aromatherapy involves inhaling essential oils or applying them (diluted) to your skin.
People around the world have used aromatherapy for centuries. In the U.S., aromatherapy often complements other treatments for people with conditions like anxiety. People also use aromatherapy to maintain wellness and feel better in general.
Healthcare providers who specialize in CAM or integrative medicine provide aromatherapy services in their offices or clinics. You can also use aromatherapy on your own, but it’s important to learn proper techniques for doing so. Talk to a healthcare provider before starting aromatherapy to learn how to do it right and make sure it’s safe for you.
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Aromatherapy is the use of essential oils to improve your health or well-being.
When inhaled, aromatherapy stimulates your nervous system (brain, spinal cord and nerves). This means aromatherapy starts a chain reaction of signals to your brain and chemical responses throughout your body. This activity begins once you start smelling an essential oil.
Essential oils (like all substances that smell) release tiny molecules into the air. When you inhale an essential oil, those molecules move into your nose. Special cells in your nose called olfactory receptors notice the molecules are there. In response, they send messages to your brain through your olfactory nerve.
These messages stimulate activity in your hypothalamus and your brain’s limbic system. Your limbic system is a group of structures (including the amygdala) that help control your emotions and store your memories. Your brain then releases hormones like:
These hormones help regulate many body functions like mood, sleep and digestion. The release of these hormones can help you in various ways, like lowering anxiety and reducing your perception of pain.
Researchers continue to investigate how aromatherapy affects your body.
There’s evidence that aromatherapy may help you manage:
Some research shows aromatherapy may help relieve dementia symptoms (like issues with behavior, thinking and mood). But other studies show no benefit. As a result, a review published in 2020 concluded there’s not enough evidence to show aromatherapy can help people with dementia.
You might hear aromatherapy can help with a specific condition you have. If so, it’s a good idea to talk to your healthcare provider. They have access to the latest research, and they can help you learn if aromatherapy has possible benefits for you.
Aromatherapy may help manage anxiety, according to many studies. It seems most helpful in treating state anxiety, or an emotional state you feel when you perceive yourself as facing stress or danger. State anxiety is temporary and happens because of a specific situation you’re in. People sometimes feel it during medical situations. For example, you might feel state anxiety when you’re:
Some research shows aromatherapy may also help with other forms of anxiety, including trait anxiety. This is a tendency to feel anxious that’s more constant in your life, and not something you only feel in certain situations. For example, trait anxiety can be a symptom of generalized anxiety disorder. People living with chronic diseases might also experience anxiety on a more regular basis.
Your healthcare provider can tell you more about the possible benefits of aromatherapy in your unique situation.
Aromatherapy oils, or essential oils, are highly concentrated plant extracts. They come from various parts of plants, including flowers, stems and leaves. Manufacturers use different processes to remove these oils, like distillation and cold press. Many pounds of plant materials go into one small bottle of essential oil.
Carrier oils, also called base oils or fixed oils, are substances made from plants. Their chemical makeup is different from that of essential oils. They don’t have a strong smell, and they don’t evaporate like essential oils do.
Carrier oils are a vehicle for safely getting essential oils into your body. People dilute essential oils in carrier oils. Because essential oils are so potent, you usually use a much higher percentage of carrier oil compared to essential oil. Carrier oils contain many ingredients that are good for your skin. These include antioxidants and essential fatty acids.
Here are just a few examples of carrier oils:
Common techniques include:
Inhalation. There are many ways to inhale essential oils. You might create a facial steam by adding an essential oil to a bowl of hot water (up to six drops per ounce of water). Then, lean over the bowl with your eyes closed and breathe in. You may also choose to use a diffuser to spread the scent throughout your room or home. Be sure to follow the instructions on the specific diffuser you buy.
Aromatherapy massage. A qualified practitioner can give you a massage with lotion or oil containing essential oils. You may also choose to use massage at home. You should only use properly diluted essential oil. For massage, dilute your essential oil so it’s concentrated at about 1%.
Bath. You may choose to add essential oils to your bath. You should always mix the essential oil with a carrier oil (like jojoba oil) or dispersant (like solubol) first. Undiluted essential oil won’t mix in with your bath water, and it may irritate your skin.
Essential oils are powerful substances. They come from nature but can still harm you if you don’t use them properly. Here’s some advice for using them safely:
Aromatherapy oils and other products are easy to find online and in stores. However, their ease of access may falsely suggest anyone can do aromatherapy and reap the same benefits. Talking to a healthcare provider before you start can help avoid common pitfalls. Your provider will also help you select high-quality essential oils that have the greatest chance of helping you.
Aromatherapy may help you manage stress, anxiety and other health issues that affect your daily life. Many people choose aromatherapy because it:
