Aromatherapy and Relaxation

Many people think of relaxation when they think of aromatherapy and essential oils. They think aromatherapy and in the next breath soothing lavender. We tend to think of aromatherapy to reduce stress.

There’s a good reason for that. Aromatherapy offers wonderful all-natural plant-based options to reduce stress and promote rest and relaxation. Aromatherapy to reduce stress can be applied individually with a scented roll-on or warm aromatic bath. Or it can be applied in a space such as the family room or whole house to create a calmer, more relaxing atmosphere for everyone (for more on What is Aromatherapy). 

Aromatherapy and Holiday Stress

Holidays can be stressful: there are planning visits and parties, keeping schedules, making travel plans, buying gifts on top of all the regular demands. There never seems to be enough time and everyone is hurrying around and running errands at the exact same time. Still, it’s a great time for family gatherings. But, sometimes families come with compromises and hard to meet expectations.

Relaxation and Stress Reducing Essential Oils

While essential oils have so many different therapeutic and subtle properties and applications, some of the best oils for stress release and that promote relaxation include:

• German Chamomile (Matricaria recutita)
• Lavender (Lavandula angustifolia)
• Marjoram (Origanum marjorana)

German Chamomile is the same chamomile enjoyed as a soothing, sleep-inducing, and digestive tea. Roman Chamomile (Chamaemelum nobile) and Cape Chamomile (Eriocephalus punctulatus) are also nice choices and their scent is a bit more pleasing than German Chamomile, which tends to smell more vegetative. Where scent is critical – such as with inhalers and diffusers – I prefer to use Roman and Cape Chamomile. For applications that are absorbed through the skin, I choose German Chamomile if it has the very best (appropriate) medicinal properties.

Lavender is simply the best essential oil for deep and restful sleep. I keep a little bottle of it (i.e., this specific lavender botanical species) by my bedside just in case my mind is too active for sleep or I wake up in the middle of the night and have trouble drifting back to sleep. I always take lavender with me when I travel because schedules are less regular and sleep can be more difficult.

Marjoram is a common Mediterranean herb, similar to oregano, but sweeter. Marjoram is calming to the central nervous system as well as tired or sore muscles. For those who don’t like the scent of lavender, it’s a good alternative.

I find the inhalation of essential oils is the most effective method for overall calming and instilling sleep. But, one can also make wonderful tea using the dried or fresh herbs of these aromatic plants and receive similar benefits, especially if stress leads to an upset stomach. Note, however, the taste of that lavender alone is not very pleasing.

Uplifting and Stress Reducing Essential Oils

If rest and sleep are not what you’re after, but rather a more joyful and uplifting feeling or atmosphere, try:

• Bergamot (Citrus Bergamia)
• Cypress (Cupressus sempervirens)
• Orange (Citrus sinensis)
• Lemon (Citrus limon)

Note that four of these essential oils are derived from citrus plants. In general, citruses are uplifting, emotionally invigorating, refreshing, and clearing. Think of the fresh sweet scent that bursts forth when the peel of an orange is broken, and a mist of joy and contentment is released. Cypress offers a green, slightly resinous scent for those who aren’t wild about citrus.

Strengthening, Supportive, and Stress Reducing Essential Oils

A few essential oils that are strengthening and supportive include:

• Cedar (Cedrus atlantica)
• Cypress (Cupressus sempervirens)
• Juniper Berry (Juniperus communis)
• Patchouli (Pogostemon cablin)
• Rosewood (Aniba rosaeodora)

Cedar and patchouli have deep heavy pleasant scents alluding to the emotional support they offer. Cypress and Juniper Berry are lighter, sharper, and a bit resinous like many other conifers. Rosewood’s scent combines the strength of wood with the softness of roses, which might be how it got its name.

Applications for Relaxation and Reducing Travel Stress

Personal Inhaler – Inhalers are discreet, convenient, pocket-sized aromatherapy treatments. An inhaler charged with lavender or a blend of calming essential oils can be inhaled to promote better sleep. Charge another inhaler with uplifting and supportive essential oils listed above. Personal inhalers maintain their charge for six months or more, depending on how often they’re used, depending on how often they’re used, and how volatile (i.e., easy evaporate) the particular essential is.

Scented Handkerchief or Tissue – Scent a handkerchief or tissue and sniff it to help drift off to sleep. Keep it in a breast pocket for an uplifting reinforcement. Scented handkerchiefs and tissues will lose their scent rapidly because they’re continuously exposed to the air and volatile essential oils readily evaporate. It’s the process of evaporation that releases the wonderful aromatic components and scent. Handkerchiefs, therefore, have to be constantly recharged. Essential oils can also stain fabric so make sure you use something that you don’t mind staining or create a barrier between the tissue and your clothes.

Roll-Ons– Aromatherapy Roll-Ons are portable, easy to apply (just open and roll-on). Roll-ons combine scent with absorption through the skin.

Bath Oils – Bath Oils are good for those who love a bath for stress release and relaxation. Make sure that the essential oils are dispersed and diluted, and emulsified in water.

1) use the proper dilution of essential oils. In general, no more than eight drops. More is not better and, in fact, can be too stimulating and irritating.
2) use a carrier that will emulsify with water such as a very small amount of high-quality vegetable or nut oil (e.g., olive or sweet almond oil). Too much carrier oil will make the bath oily. Other carrier options include vegetable glycerine or whole – not fat-free or skim – milk.

Make sure you choose essential oils that are suitable for the bath, i.e., are nonirritating. Citrus oils can cause skin irritation in the bath. Of the uplifting essential oils listed above, cypress is the best choice. All of the calming and strengthening essential oils listed above are safe for the bath.

See our blog on safe use of aromatics in the bath for more information on appropriate carriers, dilutions, and the choice of essential oils.

For those who want to create aromatherapy applications or add some essential oils to the bath or an all-natural lotion or cream, see our blog on appropriate essential oil dilutions for different applications.

Diffuser Oils – Aromatherapy diffuser oil blends are an excellent way to change the atmosphere or create a particular mood. They can be diffused via a standard candle-heated diffuser, simple electric plug-ins, vaporizers, or nebulizers. Just 3-4 drops can treat a 12-foot by 12-foot room.

For other ideas on stress reduction and stress resilience:

Attend one of my natural healing and wellness workshop on how your breath and breathwork can reduce stress and promote regulation and balance.

See my Free guided meditation on Relaxation, Grounding, Centering, and Clearing the Mind.

Or, CONTACT ME