Earth – Annamaya Kosa Stress Relieving Techniques – Aromatherapy

Earth – Annamaya Kosa Stress Relieving Techniques – Dietary Approach, Implementing Stress Relieving Techniques

Aromatherapy to Reduce Stress

Aromatherapy involves the use of essential oils for their therapeutic benefits. Aromatherapy has a long history of practice. When inhaled, the aroma molecules in essential oils travel directly from the olfactory nerves to the brain, specifically targeting the amygdala, which is known as the brain’s emotional center [1]. The brain releases chemicals such as serotonin, endorphins, and dopamine. These hormones play a crucial role in regulating various bodily activities, such as emotions, sleep, and digestion. The release of these hormones can have numerous benefits, such as decreasing anxiety and altering pain perception [2].

Essential oils are derived from various natural sources including flowers, herbs, and tree components like bark, roots, peels, and petals. They are produced using a specialized technique that preserves the plant’s natural chemistry [3].

Examples of Aromatherapy

Here are some examples of essential oils commonly used in aromatherapy [4].
Best for relaxation: Lavender
Best for sleep: Chamomile
Best for meditation: Orange
Best for anxiety: Sandalwood
Best for stress: Clary sage
Best mood lifter: Lemon
Best for diffusing: Bergamot
Best for topical use: Rose
Best for depression: Jasmine
Best for rest: Ylang ylang

Utilizing Essential Oils in Aromatherapy

There are multiple ways to utilize essential oils for stress relief, such as inhalation of the diluted aroma or direct application. It is important to follow the specific instructions for each essential oil you use. Prior to applying the oil, it is advisable to conduct a small patch test on your skin to identify any possible reactions. Certain oils are considered safe for inhalation, but they may cause irritation if applied to the skin in concentrations as low as 3 to 5 percent.

Enhance Your Bath Experience – Taking a warm bath can be a source of comfort, especially when dealing with stress. Adding essential oils to bath water can elevate your experience and promote relaxation and unwinding.
Inhalation: When combined with steam, essential oils can be beneficial in reducing congestion and sinus obstruction. Inhale the delightful aroma by adding a few drops of essential oils to boiling water.
Spraying on Fabrics: Lavender is commonly used to reduce stress and encourage better sleep when sprayed on fabrics. You can mix a few drops of this essential oil with water in a bottle and then spray it over your pillowcases or bath towels [5].

Recommended duration for using aromatherapy: It is generally recommended to limit diffusing sessions to 30-60 minutes, depending on the type of oil being used. Nevertheless, certain simple oils like lemon and peppermint can be diffused for extended durations with minimal concentration levels. It is recommended to limit the use of stronger oils, like eucalyptus, to 20-30 minutes per session [6]. The therapeutic period can range from just one application to as long as ten weeks [7]. A typical treatment duration is four weeks.

1. https://www.hopkinsmedicine.org/health/wellness-and-prevention/aromatherapy-do-essential-oils-really-work
2. https://my.clevelandclinic.org/health/treatments/aromatherapy
3. https://www.webmd.com/balance/stress-management/aromatherapy-overview
4. https://www.healthline.com/health/mental-health/essential-oils-for-stress
5. https://inspirseniorliving.com/senior-living-resources/stress-reducing-benefits-aromatherapy
6. https://www.youngliving.com/en_eu/essential-oil-diffuser-guide
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9215260/

Key Points

• Utilizing essential oils in aromatherapy can effectively alleviate stress by regulating the chemicals in the brain associated with happiness.
• Some popular essential oils for relieving tension and anxiety are lavender, clary sage, sandalwood, and jasmine.
• There are numerous ways to incorporate essential oils into aromatherapy. Steam inhalation, diffusers, and scented candles are some of the options available.
• In order to maximize the benefits, it is recommended to engage in aromatherapy for a minimum of 20-30 minutes daily over a period of 10 weeks.

Water – Annamaya Kosa Stress Relieving Techniques, Implementing Stress Relieving Techniques