What are the benefits of inhaling essential oils?

What happens when you inhale essential oils?

Could a few drops of essential oil in the air transform our home into a private spa, soothe our nerves, and improve our health? It sounds a bit magical—but science is increasingly welcoming aromatherapy. Imagine an evening when, after a stressful day, you light a lavender diffuser and within minutes, you feel the tension melt away like scented candles. This isn't magic or a placebo effect of our imagination: inhaling essential oils has a real impact on brain and body function , as scientific research confirms. Get ready for a fragrant journey through the facts—with a wink and a healthy dose of science—about the benefits of inhaled aromatherapy for physical and mental health.

It's worth knowing
It was lavender oil that pioneered modern aromatherapy. Its history dates back to the early 20th century, when French chemist René-Maurice Gattefossé suffered severe burns to his hands from an explosion while working in a laboratory. He instinctively reached for the nearest container of liquid—pure lavender essential oil (Lavandula angustifolia) .

To his surprise, the pain quickly subsided and the wound healed remarkably well— without infection or scarring . This experience led Gattefossé to begin systematically researching the healing effects of essential oils, and in 1937 he published the book "Aromathérapie," in which he first used the term.

Since then, lavender has been considered a "first aid kit in a bottle" - it soothes skin irritations, supports the healing of minor wounds, burns and bites, has a calming effect and facilitates sleep.

That's why it's worth having real lavender essential oil at home, not to be confused with fragrance oils. For minor burns, after cooling the area with cool water, you can apply a small amount of diluted lavender oil – it brings relief and supports skin regeneration.

What are essential oils used for? Mechanisms of action of inhaled aromatherapy

Let's start with your nose—the star of the show. When you inhale an essential oil , airborne scent molecules reach the olfactory receptors in your nose, which instantly send a signal to your brain via the olfactory nerve. This "olfactory impulse" reaches the limbic system, the area of ​​the brain responsible for emotions, memory, and behavioral responses. This is where the true biological magic happens: the hypothalamus and amygdala, among others, are stimulated, resulting in the release of neurotransmitters and hormones —such as serotonin, dopamine, and endorphins. In practice, this translates into a cascade of physiological changes: levels of the stress hormone (cortisol) drop, blood pressure and heart rate decrease, mood improves, and pain perception diminishes . In short, the scent activates the body's "emotional command center," which can result in calmness, muscle relaxation, or even sleepy bliss—depending on the type of oil. It's not without reason that after a pleasant aromatherapy session, we feel "somewhat calmer and happier"—this is the effect of the happiness hormones secreted in the brain's limbic laboratory.

It's worth noting that the effects of oils can be rapid and multifaceted . On the one hand, they activate the autonomic nervous system (e.g., by inhibiting excessive sympathetic activity, responsible for the "flight or fight" response), and on the other, they influence specific brain receptors. Research suggests that some aromas (e.g., from the terpene group) may even modulate the activity of GABA or NMDA receptors, which partially explains their calming or analgesic effects. Although the mechanisms are not yet fully understood, one thing is certain: the nose is a fast highway to the brain , bypassing the bureaucracy of the digestive tract or liver. This is why inhalation is the most popular form of aromatherapy—it's simple, enjoyable, and instantly triggers biological effects.

Are Essential Oils Healthy? A Review of the Most Researched Essential Oils

Aromatherapy offers a whole pharmacy of scents, but let's take a look at a few oils that have received solid research. Each has slightly different benefits and specialties, so it's worth exploring them further:

Lavender oil – a violet stress buster

Lavender ( Lavandula angustifolia ) is the true queen of aromatherapy – known for its soothing effect on the nervous system. Its scent not only evokes a summer evening in Provence but also significantly reduces anxiety and nervous tension . Numerous studies have shown that inhaling lavender oil has an anxiolytic (anti-anxiety) and calming effect. For example, in a randomized clinical trial, patients awaiting a breast biopsy felt significantly calmer after a 20-minute inhalation of lavender (or lavender and peppermint) compared to the control group – pre-procedure aromatherapy significantly reduced their anxiety and pain during the procedure. Moreover, physiology confirms subjective feelings : another study found that brief inhalation of lavender before cardiac surgery caused a drop in blood cortisol (a stress hormone) levels from ~16.7 to 14.9 µg/dl (an average of 1.9 µg/dl), while in the placebo group, cortisol levels remained almost unchanged. Analysis of variance showed that as much as ~70% of the observed reduction in cortisol levels was due to lavender aromatherapy. The effect? ​​Lavender can calm a raging hormonal and nervous system—translating into a subjective sense of relief, reduced anxiety, and even better sleep. Moreover, lavender's sleep-inducing properties are also well-documented: in one clinical study, post-brain surgery patients who received lavender inhalation each night slept an average of half an hour longer, and their deep sleep phase lengthened from ~67 to 95 minutes. In short, lavender is an unrivaled natural "Prozac" among oils —and it has a pleasant scent, too. An added bonus: it also has antibacterial and antioxidant properties (fights free radicals), making it helpful for infections and inflammation. It's no wonder that a few drops of lavender in a bath or diffuser are a favorite ritual of stressed-out students before exams and our grandmothers' remedy for insomnia. It's also worth having in your home medicine cabinet (but an essential oil—not to be confused with a fragrance oil—if you get a burn, rub a small amount on the affected area. You'll see that not only will the pain be numb, but blisters will likely be prevented).

Eucalyptus oil – a breath of relief for the respiratory tract

The fresh, penetrating aroma of eucalyptus ( Eucalyptus globulus and other species) brings to mind chewing gum for a runny nose—and rightly so, as eucalyptus is a respiratory specialist . Its main ingredient, 1,8-cineole (eucalyptol), has a strong expectorant, decongestant, and anti-inflammatory effect. Inhaling eucalyptus oil can clear nasal and bronchial congestion like natural Vicks . Clinical studies in patients with chronic lung diseases (COPD, asthma) have shown that eucalyptus cineole, used as adjunctive therapy, improved their respiratory capacity and lung function and reduced the severity of disease symptoms over several months of treatment. Eucalyptus also acts as an antiseptic firefighter : it has documented antibacterial, antiviral, and antifungal properties. It's no wonder it's been added to steam inhalations for colds for years – a few drops of oil added to a bowl of hot water and a towel placed over the head is a classic home remedy for sinus congestion. The effectiveness of this approach has been scientifically proven: eucalyptus inhalations alleviate the symptoms of upper respiratory tract infections (cough, sore throat, nasal congestion) and may shorten the duration of the illness. Interestingly, eucalyptus is even used in hospitals – nebulizing the oil solution in intubated patients (on a respirator) improved blood oxygenation and reduced the incidence of complications such as pneumonia. In short: eucalyptus oil is our respiratory system's best friend – it acts like a mint candy for congested lungs , bringing a feeling of cool relief with every breath. Plus, it can help decontaminate the air at home – its vapors reduce the concentration of microbes floating in the environment.

Peppermint oil – a refreshment for the mind and a remedy for headaches

The scent of peppermint ( Mentha piperita ) is a true "energy boost" among oils . Inhaling peppermint instantly freshens the nose and cools the lungs – thanks to menthol, which stimulates coolness receptors. This aroma translates into a stimulating effect: mint sharpens the mind, improves concentration, and memory . Controlled cognitive tests have shown that people exposed to the mint aroma performed better on memory tests and were more alert than those exposed to a neutral scent . Furthermore, mint simultaneously helps with focus and reduces mental fatigue – it's no wonder peppermint oil is often recommended for use in a diffuser in the office or during long study sessions. Interesting fact: one study compared the effects of mint and ylang-ylang scents on people - it turned out that mint improved memory and information processing speed , while ylang-ylang (an oil with calming properties) increased the feeling of calmness, but decreased the speed of tasks and worsened short-term memory. In other words, mint puts the brain on alert , unlike more relaxing aromas.

Peppermint oil is also an ally in the fight against headaches . Applied topically to the temples (diluted, for example, in ethanol), it provides a cooling sensation and relief. Clinical studies have shown that a 10% solution of peppermint oil applied to the forehead effectively relieves tension headaches , achieving an analgesic effect comparable to typical over-the-counter medications. Inhaling peppermint also helps with migraines and dizziness, though the mechanism here is primarily a cooling sensation and light numbing. Additionally, menthol has a relaxing effect on smooth muscles, which can be used to alleviate symptoms of irritable bowel syndrome or colic (although in these cases, peppermint is more often administered orally). In summary, peppermint oil is an aromatic "energizer" and analgesic in one – it stimulates action and can also ward off morning headaches or fatigue as effectively as a cup of strong tea (though it smells much nicer).

Tea Tree Oil – A Natural Antibiotic in the Air

Tea tree oil ( Melaleuca alternifolia ) may not smell like tea, but it has powerful disinfectant and antibacterial properties . It's a true microbe killer – it's been proven in laboratories to be effective against many strains of bacteria (including antibiotic-resistant ones), as well as fungi and some viruses. Its scent is sharp, herbal, and camphoraceous, not particularly relaxing. However, inhaling tea tree oil can be beneficial for respiratory and sinus infections . One study found that inhaling a mixture of eucalyptus, lemon, lavender, peppermint, and tea tree oils in patients with sore throats and runny noses resulted in symptom relief and a faster recovery. This oil is often used in environmental aromatherapy – for example, when added to a diffuser or humidifier, it helps cleanse the surrounding area of ​​germs (at least temporarily). However, research indicates that the antibacterial effect of diffused oils, including tea tree, persists primarily for the first 30–60 minutes after diffusion begins, after which the concentration of active compounds declines. However, for the first hour, you can treat yourself and your family to an inhalation session, which will not only kill some airborne bacteria but also ease breathing and refresh the atmosphere . Tea tree oil is also inhaled for sinusitis and bronchitis – its ingredients reduce inflammation and swelling of the mucous membranes. Note: Due to the intensity of the scent and its potency, it should be used in moderation (excessive use may irritate the respiratory tract).

Lemon oil – a citrus mood enhancer

If you need a boost of positive energy, reach for lemon oil ( Citrus limon ). Its crisp, sunny scent acts as an emotional lift – studies show that citrus aromas can improve mood, stimulate action, and reduce stress levels. In one experiment at a dental office, the scent of orange and lavender diffused in a waiting room reduced anxiety in waiting patients, making them feel calmer than usual. Lemon oil, like other oils from the citrus family, is high in limonene, a compound with antioxidant and anti-inflammatory properties. Inhaling lemon oil can support concentration and alertness , which is why it's often recommended for office or study diffusers, similar to peppermint. It also has documented antibacterial properties: for example, in in vitro studies, it inhibited the growth of various pathogens, including dangerous strains of Listeria monocytogenes . Of course, inhaling lemon won't replace antibiotics for a serious infection, but it can help purify the air and energize the patient (while also adding a pleasant scent to the patient's surroundings – anyone who's had a cold knows how irritating all sorts of scents can be; lemon, fortunately, usually has a pleasantly refreshing effect). Interestingly, the aroma of citrus fruits is also used in emotional aromatherapy – for symptoms of depression or apathy. Studies on rats even showed that inhaling lemon oil increased levels of neurotransmitters associated with a good mood, suggesting antidepressant potential (although in humans, these are mainly subjective feelings of improved well-being). Regardless, lemon is "sunshine in a bottle" – a few drops can dispel the dark clouds of fatigue, and the blues are instantly alleviated.

Ylang-ylang oil – an exotic heart calmer

Ylang-ylang ( Cananga odorata ), or the oil from the flowers of the sweet ylang-ylang tree, has an intense, sweet scent of exotic flowers. Traditionally considered an aphrodisiac, science particularly values ​​its calming and hypotensive properties . Inhaling ylang-ylang has a relaxing effect, lowers blood pressure, and slows the heart rate , bringing the body into a state of blissful relaxation. In a study on healthy men, inhaling the ylang-ylang aroma for just a few minutes resulted in a significant drop in systolic and diastolic blood pressure, as well as a slower heart rate – effects confirmed by ECG and blood pressure measurements. Moreover, participants reported feeling more calm and less agitated after using it. Ylang-ylang is therefore an ideal candidate for a calming evening ritual – a few drops of this oil in a fragrance burner transforms the bathroom into a tropical garden and puts us in a "hakuna matata" mood. Interestingly, in clinical aromatherapy, ylang-ylang is sometimes used to help people with hypertension – inhaling a blend of ylang-ylang, lavender, and bergamot oils has been shown in studies to lower blood pressure in patients with mild hypertension, suggesting that this fragrant treatment may support traditional treatments. However, it's important to remember that too much ylang-ylang can paradoxically cause headaches or nausea (its scent is very intense). In moderate amounts, however, it's a scent more powerful than lemon balm – it will soothe frayed nerves, calm the heart, and allow your thoughts to drift away to warmer climes.

Frankincense Oil – Meditation and Pain Relief

Boswellia oil, also known as frankincense, has been used since ancient times in rituals and meditation—and its resinous, deep scent seems to soothe the mind and body . Modern research confirms that inhaling frankincense has an anti-anxiety and analgesic effect , making it valuable support in stressful situations and for pain. For example, a 2025 clinical trial in which patients undergoing lithotripsy (a painful procedure of crushing kidney stones with shock waves) received aromatherapy with frankincense oil during the procedure. The results were striking—patients "intoxicated" with frankincense reported significantly lower levels of pain and anxiety during the procedure compared to the control group without aromatherapy. The scent alone helped them relax enough to make the stress and suffering more bearable. Other studies suggest that frankincense can alleviate symptoms of chronic anxiety and even depression—possibly due to compounds acting on GABA receptors in the brain (although the mechanisms aren't entirely clear). Furthermore, frankincense oil has anti-inflammatory properties (Boswellia resins are known in phytotherapy for their anti-arthritic effects), so inhaling it can be helpful for inflammatory respiratory conditions, asthma, and even joint pain (although oral extracts are more commonly used in the latter cases). The scent of frankincense is warm, balsamic—reminiscent of church or meditation—and many people find it helpful in achieving a state of focus and tranquility. Therefore, this oil is often used during yoga, meditation, or evening relaxation practices. In short, frankincense is an aromatic "Buddhist monk" —it helps release worldly worries, reduces the pain of existence (literally and figuratively), and promotes contemplation, all in the soothing aroma of forest and resin.

Patchouli oil – earthy relaxation and balance

Patchouli ( Pogostemon cablin ) has a distinctive, earthy scent, beloved by some perfumers and 1960s hippies. In aromatherapy, patchouli oil is valued for its calming, anti-anxiety, and mood-boosting effects . Animal and human studies suggest that patchouli may alleviate symptoms of anxiety and depression by influencing the gut-brain axis and modulating neurotransmitters (for example, increased dopamine levels in animals after inhaling patchouli have been reported). Crucially, the effects are also visible in humans: in one experiment, a short inhalation of patchouli oil in healthy adults reduced objective measures of stress (sympathetic nerve activity) by about 40% —from a high to moderate level of arousal. Participants felt more relaxed, and their bodies actually slowed down their "internal stress engine." Patchouli also has a slightly calming effect without a strong sedative effect—it restores balance rather than induces sleep. It's often combined with citrus oils or lavender to give the blend a more pleasant scent and synergistically enhance the relaxation effect. In traditional medicine, patchouli has been used as an antibacterial and antifungal agent (e.g., for skin problems), as well as an aphrodisiac. When inhaled, it may not ignite the senses as legend has it, but it certainly helps calm racing thoughts, relieve nervous tension, and regain emotional balance . It's a "grounding" scent , perhaps—it brings us back to the here and now when we're mentally unsettled. Although the scent of patchouli can be controversial (it has as many fans as detractors), its health-promoting effects are gaining increasing scientific support, so it might be worth giving it a try during your next yoga session or after a hard day's work.

(Of course, there are many other oils worth considering – from rosemary (great for concentration and memory) to rose (soothing for the soul) and clove (a strong antiseptic). However, above we focused on those that have been most extensively researched and that frequently appear in the scientific literature.)

Health and therapeutic indications for inhaled aromatherapy

Now that we know the mechanisms and key players, let's explore the specific health benefits and therapeutic applications of essential oil inhalation. In what situations is it beneficial to "smell" these fragrant remedies? Here are the main research-supported indications:

• Stress and anxiety reduction: Aromatherapy is renowned for its de-stressing effects. Many oils—especially lavender, bergamot, ylang-ylang, rose, geranium, and patchouli—help reduce nervous tension and anxiety. A review of 27 clinical studies found that aromatherapy (inhalation or massage with essential oils) significantly reduced anxiety in patients awaiting various medical procedures , from heart surgery to minor procedures. The effect was so pronounced that some hospitals introduced preoperative aromatherapy to relieve patients' "pre-procedure stress." Beyond clinical situations, oils also help with everyday stress—an evening inhalation of lavender or frankincense after a difficult day can "lift the burden off your shoulders" and prevent the accumulation of chronic stress. Studies using physiological indicators (heart rate, blood pressure, cortisol levels) confirm subjective experiences—for example, just 5–10 minutes of inhaling relaxing oils can lower heart rate and blood pressure and reduce cortisol levels in the blood by several percent. It's a natural, fragrant anti-stress intervention.
• Improved sleep quality: Insomnia can be linked to stress and racing thoughts – and since oils reduce stress, better sleep follows. Lavender, in particular, has earned a reputation as a natural sleep aid . Studies involving various groups (students, obstetricians, seniors, hospital patients) have shown that lavender aromatherapy before bed improves sleep quality, extends deep sleep phases, and shortens the time it takes to fall asleep. In one experiment in an intensive care unit (where falling asleep is difficult due to the equipment and stress), patients given lavender oil by inhalation experienced significantly better sleep and lower stress levels than those without aromatherapy. Furthermore, their blood pressure and heart rate decreased, indicating a deep relaxation of the body during the night. Besides lavender, Roman chamomile, neroli (bitter orange blossom oil), frankincense, and ylang-ylang blends are also known to "bring sleep." For people struggling with insomnia, an aromatic bath or inhalation before bed can be a valuable supportive ritual – studies even show that aromatherapy improves subjective sleep quality comparable to mild herbal remedies, without any side effects.
• Antibacterial and immune-boosting properties: As mentioned, certain oils have strong antimicrobial properties. Eucalyptus, tea tree, thyme, clove, cinnamon, and lemon – these aromas are true antiseptic powerhouses . Inhaling them helps fight upper respiratory tract infections , alleviating symptoms and likely shortening the duration of illness. For example, eucalyptus and mint clear the nose and bronchi for runny noses and sinusitis, thyme and clove have antibiotic properties for coughs and sore throats, and citrus fruits and tea tree disinfect the air around us (although, as experts point out, the disinfection effect is short-lived and doesn't replace ventilation or air filters). Nevertheless, aromatherapy can provide valuable support for the immune system : not only will some germs be neutralized, but also, for example, lavender and frankincense will reduce the body's inflammatory response by reducing stress (high cortisol weakens the immune system, so relaxation indirectly strengthens it!). It's worth remembering, however, that oils are not antibiotics – they won't cure serious infections, but they can provide relief and create a less favorable environment for microbes. Interesting fact: there are mixtures called "thieves' oils" (legends have it that in the Middle Ages, thieves robbing the homes of plague patients protected themselves from the plague with a mixture of herbs and oils). Today, we know that compositions containing eucalyptus, clove, rosemary, and lemon, among others, actually have strong antibacterial and antifungal properties – so there may have been something to these stories.
• Respiratory Support: People struggling with asthma, chronic bronchitis, or sinusitis often seek relief through herbal inhalations. Essential oils can help ease breathing, relax bronchial tubes, and reduce coughing , though they should be used with caution (paradoxically, the strong scent can trigger bronchospasm in some asthmatics—always monitor reactions). Eucalyptus is a classic—studies have shown that inhaling its cineole improves respiratory parameters and oxygen saturation in pulmonary patients. Peppermint oil, thanks to its menthol, reduces the feeling of shortness of breath and is often used in nasal decongestant inhalers. Thyme oil has an expectorant effect – it thins secretions and facilitates coughing (it is considered the plant equivalent of ambroxol). Lavender, though primarily associated with sedation, also has a smooth muscle relaxing effect – which can alleviate the so-called "nervous" component of asthma (when a stress-induced shortness of breath is relieved more quickly by lavender). Similarly, frankincense is traditionally used for asthma, and animal studies confirm that it reduces inflammation in the airways. In short, inhaled aromatherapy is a lung ally – it may not cure the disease, but it will provide symptom relief and support standard treatment. Plus, the ritual of inhalation (e.g. over a bowl of steaming water with a few drops of oil) can be soothing in itself and helps you relax, which is also important (especially with asthma, where stress increases shortness of breath).
• Pain relief (including headaches): Essential oils can also affect pain perception. A classic example is headaches and migraines : peppermint applied to the temples or inhaled significantly reduces tension headaches – studies have shown improvement in 95% of patients within 15–30 minutes of applying 10% peppermint oil to the forehead. Lavender has also proven effective for migraines – in a controlled study in Iran, people who inhaled lavender during a migraine attack reported greater pain relief than the placebo group, without any side effects. The mechanisms may be varied: menthol from mint blocks pain receptors (acting as a gentle local anesthetic), while lavender reduces nervous system tension and the release of pro-inflammatory substances, thereby relieving pain. Besides headaches, aromatherapy also helps with other painful ailments: rose and lavender oils reduced menstrual pain in young women (in studies, abdominal massage with oils reduced pain and improved the patients' well-being). Clove oil is sometimes used for toothaches (it contains eugenol, a compound with analgesic and antiseptic properties, formerly used in dentistry). Frankincense, thanks to its anti-inflammatory properties, can relieve chronic joint and muscle pain (aromatherapy massage has been reported to reduce pain and stiffness in people with arthritis). Generally speaking, while oils aren't as powerful as a painkiller, they can provide real relief as a complementary therapy —especially for chronic pain where psychological factors and muscle tension play a role. And even if the pain doesn't completely subside, the pleasant scent will at least lift the sufferer's mood, which is also important.

Of course, this isn't an exhaustive list of uses. Inhaled aromatherapy is also being studied for improving digestion (e.g., mint and ginger for nausea—just smelling ginger oil reduces nausea, for example, in pregnant women or those undergoing chemotherapy), supporting memory (rosemary has a reputation as an oil "for students"—tradition has suggested "rosemary for memory," and indeed, some studies have shown improved memory in people who inhale its scent), and even supporting dementia (the data are mixed, but certain oils may improve mood and communication in Alzheimer's patients). However, the areas mentioned above—stress, sleep, infections, breathing, pain—are the best-documented areas where aromatherapy has real, measurable achievements .

Contraindications and precautions

Is inhaling essential oils for everyone? Unfortunately, even the most enjoyable therapies have their drawbacks . Here's what you need to know to use aromatherapy safely:

• Allergies and Sensitivity: Oils are highly concentrated substances, and they can cause allergic reactions or respiratory irritation. If you're allergic to a specific ingredient (e.g., to plants in the asteraceae family—watch out for Roman chamomile, to menthol—watch out for peppermint, etc.), aromatherapy can trigger sneezing, a runny nose, or even an asthma attack . Therefore, it's always worth doing a quick test: carefully sniff the oil bottle from a distance; if the scent irritates or causes discomfort, it's best to skip it. People with asthma or chronic obstructive pulmonary disease (COPD) should be especially careful—strong scents can paradoxically trigger bronchospasm. While there are reports that eucalyptus, for example, helps asthmatics temporarily, in others the same eucalyptus can exacerbate symptoms. The rule of thumb: start with very mild doses and observe the body's response.
• Pregnancy and Young Children: Many pregnant women turn to oils (e.g., ginger for morning sickness or lavender for stress), but not all oils are safe for pregnant women . Some (such as nutmeg sage, rosemary, and mugwort) contain compounds that can theoretically trigger uterine contractions or harm the fetus. Therefore, pregnant women should only use aromatherapy after consulting a doctor and choose oils considered safe (lavender, citrus, peppermint in small amounts, etc.). Strong oils, especially menthol oils (peppermint, eucalyptus), should be avoided for infants and young children—too strong menthol can cause reflex apnea or laryngeal spasm. For babies , very mild aromas in low concentrations , such as chamomile or lavender hydrolate, are also used. Generally, however, it's best to refrain from using aromatherapy during the first few months of life (apart from gently airing the room containing the herbs).
• Epilepsy and migraines: In people with epilepsy, some oils (e.g. rosemary, sage - containing thujone) may lower the seizure threshold, increasing the risk of seizures It's best to avoid them and generally use aromatherapy very carefully, if at all. Migraine sufferers, on the other hand, should be careful with fragrances—an irony, because while the scent of lavender can help with migraines, strong perfumes or oils can trigger a migraine attack on their own in sensitive individuals. Therefore, it's worth being aware of your reactions—if a particular scent has triggered headaches in the past, it's best to avoid it.
• Don't overdo the scent: Aromatherapy can also be overdone. Prolonged or excessively frequent inhalation (e.g., for hours in a closed room with a diffuser) is not recommended. A study published in 2022 found that people who inhaled oils for more than an hour a day for extended periods actually had worse health indicators – increased blood pressure, heart rate, and slightly reduced lung function. The VOCs (volatile organic compounds) emitted by the oils are likely to blame – in high concentrations, they can be irritating and toxic. Recommendation: use the diffuser in moderation (typically 15-30 minutes per hour, with breaks in a ventilated room), and don't sleep all night with the device intensely spitting oil next to your head. If you use a personal inhaler (e.g., a fragrance stick), take breaks too – constant inhalation of concentrated vapors can irritate mucous membranes.
• Quality and proper use: Oils must be pure and of appropriate quality – unfortunately, the market is flooded with cheap counterfeits or oils with chemical additives. Such inventions can do more harm than good (for example, they may contain allergenic solvents or be adulterated). It's worth buying oils from reliable sources and looking for purity certificates . Remember, oils are not incense – don't burn them in candles (they're flammable!), but use diffusers, humidifiers, or aromatherapy burners with a warmer designed for this purpose. Essential oils should also not be ingested – just because something is natural doesn't mean it's safe to eat. Internally, oils can be toxic to the liver and cause serious poisoning. Stick to the rule: inhalation or massage (after dilution in a carrier oil), but not drinking.
• Don't replace medical treatment: Finally, the most important thing is that aromatherapy is a supportive therapy, not a cure-all . If you suffer from severe anxiety, depression, or insomnia, oils can help alleviate symptoms, but they don't replace professional treatment with a doctor or psychologist. Similarly, for infections, inhalations will help clear your nose, but they won't replace antibiotics for strep throat. Consider oils as part of a healthy lifestyle and an additional element of complementary therapy . Doctors emphasize that aromatherapy can be a great complement to conventional methods (and is increasingly recommended by them, for example, in maternity or oncology wards to improve patient comfort), but it shouldn't be the sole treatment for serious ailments. .

In summary: inhaling essential oils is more than just a relaxing ritual – it has a real, scientifically proven effect on our brain and body. Inhalation aromatherapy can reduce stress and anxiety, improve sleep, help fight infection, alleviate headaches, or simply put us in a better mood. All with just a few sprays or drops of natural extracts from flowers, leaves, and resins. Like any therapy, it has its limitations and safety rules – but when used with the mind (and nose), it can become a pleasant, blissful ally to our health. Next time life throws you a curveball, maybe instead of another coffee, try lavender oil for a calming effect or peppermint for a mental refreshment? Your brain already knows what to do with it – after all, it's in your blood (or rather, in your limbic system). Relax and take a deep breath… health has never smelled so good.

Sources: Research and scientific publications cited in the text, including the Cleveland Clinic review of aromatherapy health.clevelandclinic.org health.clevelandclinic.org , clinical trial results from 2013–2025 (Frontiers in Pharmacology, European Journal of Breast Health, Journal of Exercise Rehabilitation, et al.), a 2023 molecular review of the effects of oils on the nervous system liebertpub.com pmc.ncbi.nlm.nih.gov , and PubMed/PMC articles documenting the effects of lavender, peppermint, eucalyptus, frankincense, and other oils (full references in the text). All figures and facts were taken from peer-reviewed publications to ensure accuracy.