How to inhale essential oils – an aromatherapy guide

Introduction

Essential oil inhalation involves inhaling airborne oil molecules for therapeutic purposes. It is one of the fundamental methods of aromatherapy, used for centuries around the world. Inhaled aromas quickly reach our body - the components of the oils penetrate through the mucous membranes of the respiratory system into the bloodstream and stimulate the olfactory receptors in the nose connected to the brain This allows inhalation to work very quickly, with the effects felt within just a few dozen seconds of inhaling. This method both supports respiratory health and influences the nervous system and mood.

Inhalation of essential oils is one of the fastest-acting aromatherapy methods, achieving bioavailability of up to 60–100% – as confirmed by pharmacokinetic studies of the absorption of volatile terpenes through the respiratory epithelium. For this reason, this method is effective but requires caution, especially in individuals with airway hyperreactivity. Some monoterpenes take 20–60 seconds to enter the bloodstream. This is why 2 drops can act as effectively as 20 drops in a massage.

Inhalation Applications: Inhalation oil therapy is particularly useful in two areas:

• Respiratory Support: Inhaling steam with essential oils helps with upper respiratory tract infections, nasal congestion, sinusitis, coughs, and colds. When oil particles come into contact with the mucous membranes of the nose, sinuses, throat, and bronchi, they can disinfect, reduce swelling, and thin secretions in the respiratory tract . Many oils have expectorant (facilitate expectoration) or bronchodilator properties, which facilitate breathing. Steam inhalation has been used for years to treat sinusitis, runny nose, sore throat and bronchitis – warm steam moisturizes and warms the respiratory tract, bringing relief from congestion (mucus build-up).
• Impact on the nervous system and well-being: Essential oils affect the limbic system in the brain via the olfactory nerve, which helps regulate emotions, stress levels, nervous tension and sleep quality. Inhaling calming aromas (e.g., lavender) can alleviate anxiety and improve mood, while stimulating oils (e.g., citrus) can boost energy. Inhalation can be helpful for nervous tension, stress-related headaches, difficulty falling asleep, or low mood. Importantly, a sufficiently subtle scent has a soothing effect, while too intense can have the opposite effect. Therefore, the principle of "less is more" often applies in aromatherapy.

It's important to remember that aromatherapy is a supportive therapy. Inhalations can alleviate symptoms and improve breathing comfort and well-being, but they are not a substitute for conventional treatment for serious illnesses. Always use essential oils prudently, adhering to the safety guidelines described later in this guide.

Types of aromatherapy inhalations

There are two main methods of inhaling oils: steam inhalation (wet) and dry inhalation . Both techniques utilize the beneficial properties of oils, but they differ in the method of administration and the intensity of the experience.

Steam inhalation (wet) at home

Preparing a classic steam inhalation with oil: a bowl of hot water and a few drops of oil provides intense aroma therapy.

Wet inhalation is a traditional method using steam. Heated water facilitates the release of volatile oil molecules, which are then carried along with the steam into the respiratory tract. Steam inhalation preparation:

1. Boil the water: to approximately 45°C (hot, but not boiling). The boiling water should be allowed to cool for a while – too hot steam could irritate the respiratory tract.
2. Add essential oil: Pour hot water into a bowl. Then add 2–5 drops of your chosen essential oil (or oil blend) to the water We recommend starting with 2–3 drops on your first inhalation to assess your body's reaction. If tolerated, you can use 4–5 drops next time. Remember that the oils are not soluble in water—they will float on the surface, releasing their aromas with the steam.
3. Prepare a towel "tent": Place the bowl on a stable surface (e.g., a table). Lean carefully over the bowl at a distance of ~30–40 cm (the closer, the more intense the inhalation). Cover your head and shoulders with a large towel, creating a "tent" that will trap the steam. . Close your eyes – this is important to protect them from the irritating effects of the oil vapor.
4. Inhale the steam: Breathe slowly and deeply. It's best to inhale through your nose and exhale through your mouth. If your nose is very congested, you can initially inhale through your mouth, but eventually try to inhale through your nose to allow the vapor to reach your sinuses. Inhale for about 5–10 minutes. You can pause for a few short breaths if you feel the need – listen to your body. The steam can be very warm and intense for the first few minutes – this is normal, but if you feel any significant discomfort, stop for a moment or move further away from the bowl to reduce the concentration of the inhaled oil.
5. Finishing: Carefully remove the towel and slowly straighten up. After inhalation, it is recommended to stay indoors, avoid cold air, and rest. It is best to perform inhalation in the evening and go to bed immediately afterward to allow the body to warm up. Immediately after inhalation, the mucous membranes are warmed and more permeable, so going out into the cold or breathing in polluted air could irritate them. It's also good practice to clear and moisturize the nose after inhalation, for example, with an isotonic seawater spray – this will help clear the sinuses and moisturize the mucous membranes.

Frequency: Steam inhalations can be repeated 2-3 times a day during the infection, at intervals of at least several hours. A single session should not exceed ~10 minutes of continuous inhalation. Longer, intense inhalations are not recommended – the Tisserand Institute recommends that direct, intense inhalation of oils (such as steam under a towel) last a maximum of 15–20 minutes at a time. After this time, the body gets used to it (the so-called olfactory habituation occurs - the aroma is no longer perceived, although it still works on a physiological level and further inhalation does not increase the therapeutic effect. Instead of prolonging the inhalation, it is better to repeat it later, and in the meantime breathe fresh air.

Practical tips: Steam inhalation is best performed in a quiet, comfortable position. Close your eyes during the procedure – this is a simple way to avoid irritation of the conjunctiva by the floating oils. If you feel a stinging sensation in your nose or a scratchy throat during inhalation, it means the oil concentration is too high for you – stop inhaling and use fewer drops next time. Everyone reacts differently to the intensity of oils, so listen to your body. For safety, make the first inhalation with a new oil shorter (e.g., 5 minutes) and with a smaller amount of oil – this will allow you to ascertain how your body tolerates the aroma.

Dry inhalation

Dry inhalation is a simpler, "mobile" version of inhaled aromatherapy – it doesn't require water or special equipment (unlike a diffuser or aroma burner). It involves inhaling oil applied to a medium, such as a tissue. This method is gentler and more comfortable to use during the day, as the scent is less intense than with hot steam.

How to use: Take a clean, dry tissue (or cotton pad, scrap of fabric, etc.). Apply 2–3 drops of your chosen essential oil to it. Then, hold the tissue close to your nose and take a few deep breaths periodically. You can repeat this inhalation several times a day as needed. There's no set duration—5–10 deep breaths are usually enough to feel the effect. Use dry inhalation only when needed, for example, when you feel a sudden nasal congestion or need to relax in a stressful situation (in which case, choose an oil with a calming effect). After use, the tissue can be discarded—use a fresh portion of the oil on a new tissue for the next session.

This method also works well at night – a few drops of oil applied to the corner of a pillow, pillowcase, or pajamas will allow you to inhale its aroma while you sleep. You can also prepare a personal inhaler – a special small nasal inhaler (it resembles a nasal stick available at the pharmacy, e.g., with menthol). This inhaler contains a cartridge soaked in oil and can be carried with you at all times, allowing you to inhale discreetly when needed. Dry inhalation is less intense than steam, so it's less likely to cause irritation – a good option for sensitive individuals or children, provided your doctor approves. However, it's worth ensuring your nose is clear and moisturized before dry inhalation (e.g., by using a seawater spray), as moist mucous membranes will better absorb the fragrance particles.

Safety and contraindications

Essential oils are highly concentrated, natural substances with highly active effects. Inhaling them, while generally safe for healthy adults, requires caution. Below are key precautions for aromatherapy inhalation:

• Asthma and allergies: People with asthma should avoid intense inhalation of oils, especially steam. Inhaling hot steam with an oil (e.g., eucalyptus) can cause shortness of breath in asthmatics and even exacerbate an asthma attack. Allergy sufferers should also exercise caution – before inhaling, it's worth doing a test: carefully sniff the bottle of oil or take a short, gentle inhalation to check for any reactions (sneezing, wheezing). If you have asthma, inhalant allergies, or chronic lung disease (e.g., COPD), consult your doctor before using essential oil inhalation. Never perform steam inhalation during an acute asthma attack – hot steam may intensify bronchospasm. For asthmatics, gentle dry inhalation or just inhalation of warm steam without the addition of oils may be safer.
• Children: Essential oil inhalation in children should be introduced with extreme caution and always after consulting a pediatrician. A child's delicate body is more sensitive to strong aromas. Certain oils may be contraindicated in young children (especially infants and children under 3 years of age). For example, peppermint oil (menthol) or eucalyptus oil (cineole) may cause laryngeal spasm or breathing problems in infants. Therefore, do not use essential oils on children without consulting a doctor. Older children (over ~6–7 years of age), with their doctor's approval, can undergo gentle inhalation (dry rather than steam), starting with very small doses of oil. Always monitor your child – if they complain of a burning nose or cough, discontinue inhalation.
• Pregnancy: Pregnant women should avoid self-use of essential oils without consulting a doctor. Some oils can be irritating or may affect a pregnant woman's hormonal balance. If you are pregnant or breastfeeding, ask your doctor whether a particular inhalation is safe for you. If approved, use minimal amounts of the oil.
• Respiratory irritation: During inhalation, pay attention to your body's signals. Stop inhalation immediately if you experience a severe burning sensation in the nose or throat, a coughing fit, dizziness, nausea, shortness of breath, or chest tightness. This is a sign that the oil concentration is too high or that your body is not tolerating it well. If this occurs, go outside to fresh air and breathe normal air. Next time, reduce the dose or shorten the inhalation time.
• Duration and Dosage: Do not exceed the recommended doses and inhalation times. Longer sessions do not increase effectiveness and may irritate the mucous membranes. Take a break between inhalations to allow the mucous membranes to rest. Remember that in aromatherapy, regularity is often more effective than excessive single intensity – it's better to take several shorter inhalations throughout the day than one very long one.
• Eye Protection: Volatile oils can irritate the eyes, so always close your eyes when inhaling steam. If you use a diffuser or inhaler, avoid directing the mist into your eyes. If the oil comes into contact with your eye , immediately flush the eye with lukewarm running water for several minutes, allowing the water to slowly rinse away the oil. Do not delay rinsing, as concentrated oils can cause chemical irritation of the conjunctiva. If the burning sensation persists, contact your ophthalmologist.
• Do not take internally: This guide focuses on inhalation, but it's worth emphasizing that you should never drink or ingest essential oils without the express guidance and supervision of a healthcare professional. Oral administration carries a risk of irritation and overdose, and the bioavailability of ingestion is very high. which increases the risk of side effects. Inhalation is a safer way to apply oils than drinking them.
• Chronic illnesses and medications: If you suffer from a chronic illness (e.g. epilepsy, hypertension) or take any medications on a regular basis, consult your doctor before using aromatherapy.
• Skin allergies: Although inhalation doesn't involve applying the oil to the skin, contact of oil vapor with the face may cause a skin reaction (redness, rash) in sensitive individuals. If you have a history of allergy to any oil, avoid inhaling it. If you are prone to allergies, always start with very low doses and monitor your body closely.

Best tolerated

Many essential oils can be used for inhalation – the choice depends on the ailment and the desired effect. Below are some of the most commonly used oils and their properties for inhalation therapy:

• Tea Tree (Melaleuca alternifolia) – low 1,8-cineole content (~4%), high terpinen-4-ol content: no irritating effect, antibacterial and anti-inflammatory profile.
• Lavender (Lavandula angustifolia) – monoterpenols + esters, gentle to mucous membranes.
• Ravintsara (Cinnamomum camphora ct. cineole) – despite 1,8-cineole, usually well tolerated, has expectorant and antiviral properties.
• Eucalyptus radiata – gentler than globulus.
• Thyme ct. linalool – gentle version, non-aggressive to mucous membranes.

Oils NOT to be used for inhalation:

• Oregano (high carvacrol content - requires great caution, thyme ct. thymol (phenols = high irritability),
• Cinnamon, clove (aldehydes / phenols = risk of irritation),
• Rosemary ct. camphor (ketones – neurological caution),
• Peppermint in children and asthmatics (risk of laryngeal spasm).

Summary

Inhaling essential oils is an effective and natural method for supporting both respiratory health and emotional balance. Carefully selected oils and the correct inhalation method can provide quick relief from a runny nose, cough, or blocked sinuses, as well as help you relax and reduce stress. However, remember that "natural" doesn't always mean "completely safe"—even herbal oils can be harmful if used incorrectly. Therefore, it's crucial to follow safety guidelines: use moderate doses, observe your body's reactions, and avoid inhalation in situations where contraindications exist (asthma, young children, pregnancy, etc.).

Bibliography: I used current publications and recommendations on aromatherapy, including guides from the Tisserand Institute, scientific articles, and studies by Polish specialists, to ensure the substantive and reliable information.

Tags: Inhalation of essential oils