Aromatherapy is a therapeutic method that uses natural essential oils to improve physical and mental health. It works by stimulating the sense of smell and affecting the nervous system, which can help reduce stress, improve sleep, and alleviate pain. The popularity of this form of therapy is growing as more and more people seek natural ways to support well-being and emotional balance.

What is Aromatherapy?

Aromatherapy involves using natural essential oils that, through inhalation or application to the skin, affect the senses and the nervous system, helping with relaxation, stress reduction, and overall well-being. Aromatherapy works by introducing the aromatic substances contained in essential oils into the body. These oils are obtained from plants, flowers, trees, and herbs. Inhalation of these scents affects the limbic system in the brain, which is responsible for emotions, memory, and stress responses, leading to relaxation, mood improvement, and anxiety reduction. Essential oils can also be applied to the skin through massage or baths, providing additional therapeutic and relaxing effects due to their absorption by the skin.

Key Principles of Using Essential Oils

In aromatherapy, it’s essential to use essential oils, which are natural extracts derived from plants. Each oil has specific properties: lavender calms and improves sleep, peppermint is refreshing and stimulating, and eucalyptus helps with respiratory problems. Essential oils differ from fragrance oils, which are often synthetic and only serve to add scent without any therapeutic effects. In aromatherapy, only essential oils are used because their natural components have a beneficial effect on the body and mind.

Before first use, it’s a good idea to perform a patch test on your skin to ensure there is no allergic reaction. Any blend for use on the skin should be diluted in a base oil (e.g., coconut oil) to avoid irritation, and it’s recommended to start with small amounts.

Essential oils can be mixed with a base oil, like coconut oil, to enhance their therapeutic effects.

Ways to Use Essential Oils

1. Aromatherapy Bath

   • How many drops: 5–10 drops of essential oil.
   • How to use: Before adding the oil to the water, mix it with a small amount of base oil (e.g., coconut or almond oil) to avoid skin irritation. Add the mixture to a warm bath.
   • When to use: Ideal for the evening—lavender or chamomile help to calm and improve sleep quality.

2. Steam Inhalation

   • How many drops: 1–3 drops of essential oil.
   • How to use: Add the oil to a bowl of hot water, lean over the bowl (being careful not to burn yourself), cover your head with a towel, and inhale the steam for several minutes.
   • When to use: Great for colds, blocked noses, and respiratory issues. Eucalyptus or peppermint oil is excellent for respiratory infections.

3. Aromatherapy Burner

   • How many drops: 5–10 drops of essential oil.
   • How to use: Add the oil to the water in the top bowl of the burner and light a candle below to heat the water, releasing the scent.
   • When to use: To create a pleasant atmosphere in a room. Recommended during relaxation times, with oils like sandalwood or lavender.

4. Ultrasonic Diffuser

   • How many drops: 3–5 drops per 100 ml of water in the diffuser.
   • How to use: Add drops of essential oil to the water in the diffuser tank and turn on the device, which will release a fine mist with the aroma.
   • When to use: The diffuser works gently and can run for long periods, making it suitable both during the day (e.g., citrus, peppermint for energy) and at night (e.g., lavender for restful sleep).

5. Sauna

   • How to prepare: Add 5–10 drops of essential oil to a bowl of water and place it in the sauna or pour the water onto the sauna stones.
   • How to use: The sauna steam will disperse the essential oil, providing relaxation and inhalation at the same time.
   • Recommended oils for sauna: Eucalyptus (cleansing), pine (refreshing), tea tree (boosts immunity).

6. Compresses

   • How to prepare: Add 5–10 drops of essential oil (e.g., lavender, eucalyptus, or chamomile) to a bowl of warm or cold water, soak a clean cloth or gauze in it, then gently wring out the excess water.
   • How to use: Apply the compress to a targeted area, such as sore muscles, joints, or forehead (for headaches), and leave it on for about 10–15 minutes.
   • When to use: Warm compresses help with muscle pain and joint stiffness, while cold compresses can relieve swelling and injuries.

7. Aromatherapy Sprays

   • How to prepare: In a spray bottle, combine 10–15 drops of your chosen essential oil with distilled water and a bit of alcohol (e.g., food-grade ethanol) as a preservative and solvent.
   • How to use: Spray the mixture in a room, on bedding, or on clothes to enjoy the pleasant scent and therapeutic effect.
   • Recommended oils for sprays: Lavender (for relaxation), citrus (for energy), tea tree (to freshen the air).

8. Additive for Cosmetics

   • How to prepare: Add 1–2 drops of essential oil to your daily cream, lotion, or shampoo (enough for one use).
   • How to use: Essential oils can be added to cosmetics to enhance their effects—e.g., tea tree oil for skin problems in a cleansing gel, or rosemary oil in shampoo for healthier hair.
   • Recommended oils for cosmetics: Tea tree (cleansing), lavender (soothing), rosemary (strengthening for hair).

Each method can be adapted to individual needs, but it’s always a good idea to start with smaller doses of the oil to see how your body reacts and avoid overwhelming the senses with too much fragrance.

Essential Oil Blends

Essential oils can be blended to achieve various therapeutic effects, such as relaxation, better sleep, or support in fighting a cold. Here are examples of essential oil blends for specific ailments and how to use them:

1. For Better Sleep

   • Blend: 3 drops of lavender oil, 2 drops of chamomile oil, 1 drop of ylang-ylang oil.
   • How to use: Add the blend to a diffuser or aromatherapy burner before bedtime. You can also add 5-10 drops of the blend to an evening bath.

2. For Stress Reduction and Relaxation

   • Blend: 3 drops of bergamot oil, 2 drops of lavender oil, 1 drop of frankincense oil.
   • How to use: Massage the blend diluted in a base oil (e.g., almond oil) into your skin or add it to a bath. It can also be used in a diffuser to create a calm atmosphere in a room.

3. For a Cold and Blocked Nose

   • Blend: 2 drops of eucalyptus oil, 2 drops of peppermint oil, 1 drop of tea tree oil.
   • How to use: Add the blend to a bowl of hot water and use for steam inhalation for 5-10 minutes. You can also add it to a diffuser to purify the air and ease breathing.

4. For a Sore Throat

   • Blend: 2 drops of tea tree oil, 2 drops of lemon oil, 1 drop of lavender oil.
   • How to use: Add the blend to a diffuser or use it for a throat gargle (1 drop of lemon and tea tree oil in 250 ml of warm water—do not swallow, just gargle). For a neck massage, dilute the blend in base oil and gently massage the neck area.

5. For Muscle Pain and Relaxing Massage

   • Blend: 3 drops of lavender oil, 2 drops of rosemary oil, 1 drop of peppermint oil.
   • How to use: Mix with a tablespoon of base oil (e.g., coconut or jojoba oil) and use for massaging sore muscles. This blend helps relax muscles and has a pain-relieving, cooling effect.

How to Choose a Quality Essential Oil?

When choosing an essential oil, it's important to pay attention to several key aspects that indicate its quality:

• Purity: The most important factor is ensuring the oil is 100% pure, without added chemicals or synthetic fragrance substances. Look for products labeled as "100% pure essential oil."
• Botanical composition and Latin name: A high-quality essential oil will have the full botanical name of the plant (e.g., Lavandula angustifolia for lavender) listed on the label, which shows the manufacturer's professionalism and helps avoid substitutes of lower quality.
• Quality certifications: If possible, look for oils with certifications such as organic (BIO, USDA Organic), indicating the plants were grown without pesticides. Certifications confirm authenticity and lack of contaminants.
• Packaging: Essential oils should be stored in dark glass bottles (preferably amber or cobalt) to protect them from light and maintain their shelf life.

When purchasing, choose reputable manufacturers and pay attention to user reviews to ensure the oil is effective and safe.