Aromatherapy 101: Using Essential Oils For Beginners

Essential oils are highly concentrated plant extracts that can be used in a variety of ways to improve your health and mood. Aromatherapy, or the practice of inhaling essential oils, is one of the most common methods of reaping their benefits. This can be done through various techniques such as using a diffuser, steam inhalation, or simply sniffing the oil directly. Essential oils can also be applied topically to the skin, but they must first be diluted with a carrier oil to avoid irritation. Additionally, some essential oils are safe for internal application, such as adding them to food or drink, but this should be done with caution. It's important to always do a patch test and consult a healthcare professional before using essential oils, especially if you have any allergies or medical conditions.

How to use essential oils in a diffuser

Diffusers are small electronic devices that come in many shapes and sizes. They transform essential oils into a light and airy mist, filling the room with a subtle scent that has a purpose and benefits. Diffusers help you take in the benefits of essential oils aromatically, offering substantial benefits to your mind and body while creating an inviting atmosphere for you and those in your home.

• Pick an essential oil you want to use. You can also use multiple oils to create your own blend.
• Add water to the fill line, usually approximately 1 cup. Be sure to follow your diffuser's directions.
• Add 5-10 drops of your essential oil into the water. If you are using multiple oils, 2-3 drops per oil will give you a nice blend.
• Put the lid back on top, turn on your diffuser, and enjoy!

The essential oil drop count will also vary depending on the space where the diffuser will be placed. For smaller spaces, 5-10 drops will work well; but for larger spaces, you may need to add 10-20 drops so the aroma can carry throughout the entire room.

It's important to note that diffusers are not meant to be used continuously. It is recommended to diffuse for 15-20 minute sessions, taking breaks between each session.

How to apply essential oils to your skin

Essential oils are highly concentrated natural extracts from the leaves, flowers, and stems of plants. They have a wide range of medicinal and therapeutic properties and can be used in several ways to improve your health and well-being.

When applying essential oils to your skin, it is important to always dilute them with a carrier oil, such as coconut or jojoba oil, to avoid skin irritation. Vegetable oils, such as sweet almond oil, argan oil, or apricot kernel oil, are also commonly used as carriers. The general guideline is to mix a solution that is only 1% to 5% essential oil, with the higher the percentage, the more likely you are to have a reaction.

Once you have diluted your chosen essential oil, you can gently rub the mixture into your skin. Focus on areas of muscular pain, tightness, and tension. You can also apply the oil to pressure points such as your temples, wrists, and third eye, or use it to massage your feet. Additionally, you can add a few drops of essential oil to cosmetic products like toners, serums, and muscle rubs, or to your shampoo, conditioner, and body wash.

It is important to note that essential oils should not be applied to damaged, inflamed, or broken skin as this may cause unwanted skin reactions. Always perform a patch test before using any new essential oil by placing a small amount of the diluted oil on your inner wrist or below your ear and waiting 24 hours to ensure no irritation occurs.

Furthermore, certain essential oils, such as citrus oils, can cause photosensitivity, making your skin more sensitive to sunlight. It is recommended to avoid sun exposure for at least 12 hours after using these types of oils.

How to inhale essential oils

There are several ways to inhale essential oils, each with its own benefits and drawbacks. Here is a guide on how to inhale essential oils effectively and safely:

Methods of Inhalation

Pillow or Cotton Ball

A simple way to inhale essential oils is to place 3-5 drops of your chosen oil on your pillow or a cotton ball near your bed. This will provide a mildly diffused inhalation effect throughout the night. Alternatively, you can place the oil on a small amount of salt or Epsom salt in a bowl or jar, as the salt slows the evaporation rate for a longer-lasting effect.

Tissue, Handkerchief, or Pocket Square

For a more portable option, add 1-3 drops of your chosen essential oil to a tissue, handkerchief, or pocket square. Carry it with you and inhale as needed throughout the day.

Aromatherapy Inhaler

You can purchase a ready-made, portable inhaler designed specifically for aromatherapy. These are similar to small tobacco vaporizers and are easy to use. Simply add your preferred essential oil to the included insert, slide it into the plastic inhaler tube, and seal it with the cap.

Steam Inhalation

This method involves pouring hot water into a bowl and adding 2-3 drops of your chosen essential oil. Stir the oil into the water, then cover your head with a towel and lean over the bowl, inhaling the steam. This method is particularly effective for treating respiratory issues such as congestion, colds, and sinus problems.

Essential Oil Diffuser

An essential oil diffuser is another popular option for inhaling essential oils. It disperses a few drops of essential oil into the air over an extended period. Different types of diffusers are available, such as reed diffusers, heated diffusers, and ultrasonic diffusers. When using a diffuser, always follow the manufacturer's instructions and ensure the device is unplugged before filling it with water. Use filtered or bottled water to avoid damaging the diffuser over time.

Benefits of Inhalation

Inhaling essential oils offers various benefits. Firstly, it is an effective way to treat respiratory complaints. The right mixtures of essential oils can help with bronchial and sinus congestion, sore throats, colds, coughs, bronchitis, and influenza. Additionally, inhalation can improve your mood and emotional state. Certain essential oils are known to be soothing and emotionally stabilizing when inhaled.

Precautions and Safety

While inhaling essential oils is generally safe, there are a few precautions to keep in mind. Always use pure, high-quality essential oils from trusted producers to avoid allergic reactions. Do not ingest edible oils, as they can cause serious complications. Avoid direct contact with the eyes, and do not apply undiluted essential oils directly to the skin, as they can cause irritation. If you experience any negative symptoms or reactions, discontinue use and seek medical advice if necessary.

How to use essential oils in food and drink

Essential oils are highly concentrated and should be used with caution. They should not be ingested and should always be diluted before being applied to the skin.

If you want to use essential oils in food and drink, it is important to consult a trained herbalist first. Even then, only a few drops are usually required. For example, some food recipes call for small amounts of orange essential oil.

It is also important to note that essential oils can have different effects on different people. For example, diffusing peppermint oil may relieve headaches for some but could cause an adverse reaction in someone with a fast heartbeat.

Additionally, some essential oils should be avoided during pregnancy as they can stimulate uterine contractions.

How to use essential oils in a bath

Essential oils can be a great addition to your bath, providing a luxurious and therapeutic experience. However, it's important to follow certain guidelines to ensure a safe and enjoyable bath. Here's how to use essential oils in your bath:

Choose the Right Essential Oils

Select essential oils that are suitable for bath use. Some popular options include lavender, chamomile, rose, eucalyptus, and lemon. Avoid essential oils that are known to irritate the skin and mucous membranes, such as cinnamon, clove, oregano, and thyme.

Find a Reputable Brand

Look for reputable brands that offer genuine essential oils of good quality. Many aromatherapists recommend specific brands on their websites. Avoid artificial substitutes or poor-quality oils to minimise the risk of adverse reactions.

Perform a Patch Test

Always perform a patch test before using an essential oil for the first time. Apply a small amount of the oil to the inside of your forearm and wait 24 hours to ensure no allergic reactions or skin irritation occurs. This is especially important since essential oils are highly concentrated.

Dilute with a Carrier Oil

Essential oils should never be added directly to your bathwater. Instead, combine them with a carrier oil, such as coconut, olive, sunflower, or jojoba oil. For a single bath, use 3 to 12 drops of essential oil per tablespoon of carrier oil. This ensures that the essential oils are dispersed throughout the water rather than floating on the surface.

Add to the Filled Bathtub

Add the essential oil and carrier oil blend to your bathtub after you've finished running the water. If you add the oils while the water is running, the heat and steam will cause the oils to escape, scenting the bathroom instead.

Stir the Bathwater

Before climbing into the tub, give the water a gentle stir to help circulate the oils evenly throughout the bath.

Be Mindful of Safety Precautions

Keep in mind that essential oils can irritate the skin, especially if they are not diluted properly. Avoid using essential oils if you have broken or irritated skin. Be cautious when using citrus oils, as they can cause photosensitivity, making your skin more sensitive to sunlight. Always consult your doctor or a certified aromatherapy practitioner if you have any health concerns or are taking medications.

Enhance Your Bath Experience

To make your bath even more enjoyable, consider adding some extra touches. Light some candles, play soothing music, or sip on a hot cup of chamomile, lavender, or peppermint tea. You can also create a relaxing atmosphere by dimming the lights and using soft lighting.

Remember, when it comes to essential oils in the bath, less is more. A few drops of essential oil go a long way, and proper dilution is key to a safe and sensory bathing experience.

Frequently asked questions