Why Aromatherapy and Music Work So Well Together to Improve Mood
There are some things in life that just go well together. Peas and carrots, avocado and toast, cereal and milk, peanut butter and jelly, Sundays and brunch, campfires and s’mores, Netflix and chill, Tuesdays and tacos. Aromatherapy and music therapy are the perfect example of two peas in a pod, complementing each other, to soothe the mind, body, and spirit. I know when I am struggling emotionally and want to quiet the mind and seek a state of calmness, I put on a good playlist and breathe in some essential oils. While they both are beneficial alone, I have found they work best together to enhance a mood. Whether that be seeking out a state of relaxation with lavender oil and acoustic folk music; or when wanting to create an energetic, positive and happy state with citrus and pop music, they never fail to transform a mood. Reseach has shown this to be true again and again. So why is this? Why do aromatherapy and music pair so well together? Let’s look into the science of each and how they complement each other.
“The way we view and experience the world around us exists through our senses; in what we see, hear, smell, touch and taste. We interpret these perceptions based upon how they make us FEEL. Due to their direct connections with the emotional part of the brain, it is no surprise that aromatherapy and music have a therapeutic benefit on our cognition, moods and memory.”
The science of aromatherapy
Smell is by far the most powerful and primitive of all of the senses. The sense of smell is one of the first to develop in utero. A baby's nose starts to form early in the 1st trimester. The baby’s nasal cavity is fully formed and the chemoreceptors for smelling are ready as early as 9 weeks gestation. They are fully connected to the brain at 13 weeks gestation. At birth, smell is the most advanced sense. Newborn orient themselves by smell more than any other sense and when placed on a mother's belly after birth, they will work their way up to the breast navigating by sense of smell alone. (1)
What's interesting about our olfactory system is how it is anatomically structured with the brain.
Dr. Rachel Herz, Psychologist and Cognitive Neuroscientist states that “Our primitive ofactory cortex was the first fabric of our brain and from this neural tissue grew the amydala where emotions are processed...in other words our ability to experience and express emotion grew direct out of our brain's ability to process smells.” (2)
We inhale an aroma; odorant molecules trigger electrical signals within our olfactory bulb.
Nerve axons extend to the pryimidal cortex and then to limbic system.
Structures within limbic system are responsible for emotions, behaviors, motivation and forming long term memory. More specifically the amygdala (fight or flight stress response) and hippocampus.
How is this different than other senses?
When we touch, taste, hear or see something it first goes to the thalamus which processes it and sends it to the cerebral cortex for interpretation. Our sense of smell goes straight to amygdala and hippocampus which could play a huge role in whey smells trigger emotions and vivid emotional memories. This could also be a reason why our sense of smell triggers more emotional vivid memories than any other sense.
Smell is also the only sense directly connected with our breath. We breathe around 23,000 times a day. Our breathing tells us a lot about what is going on inside emotionally and most of this is subconsciously as often we tend to avoid or deny unpleasant emotions. We sigh when we are tired, sad or frustrated but also when we are relieved. Sighs are involuntary and exist to reset our breathing patterns which also influence our limbic system. When we are anxious, we take short shallow breaths...these can precipitate further anxious feelings.
When we take a minute and breathe in a pleasant essential oil, we are not only getting those physiological benefits of those odorant molecules but also the benefits of breathing deep into our lower lungs which are rich in parasympathetic nerve receptors. Aromatherapy has been shown to increase heart rate variability which improves vagal tone and provides calming effects via the Vagus nerve. (3, 4, 5, 6)
Contrary to our other senses, the sense of smell lacks its own descriptive vocabulary. Aromas are incredibly subjective and can be difficult to describe.
We tend to describe scents either:
In relation to something else based on a previous memory scent association. For example, it smells like the woods, or citrus, or floral.... or reminds me of a person or time.
Based on how the scent makes us FEEL. There is no denying the influence aromas play with our emotions.
A smell can stop us in our tracks. It is a protective mechanism and stops us from drinking sour milk, alerts us to natural gas, and can even detect a fire 30 miles away. But it also can bring joy to our lives. There is a reason why so many companies use aromas to help them sell products through scent marketing. Aromas influence our emotions and therefore our behaviors.
Aromas have been shown to evoke emotion and autonomic state through pathways to the amygdala. (7) Due to the complex chemical constituents, essential oils can play a role in transforming unpleasant emotions, inducing relaxation and potentially reducing the damaging effects of stress on the mind and body. In addition, essential oils are incredibly complementary to other healthy stress relieving techniques such as meditation, yoga, bubble baths, etc.
“Most studies, as well as clinically applied experience, have indicated that various essential oils, such as lavender, lemon and bergamot can help to relieve stress, anxiety, depression and other mood disorders. Most notably, inhalation of essential oils can communicate signals to the olfactory system and stimulate the brain to exert neurotransmitters (e.g. serotonin and dopamine) thereby further regulating mood.” (8)
The science of music therapy
Have you ever had a song instantly brighten your mood? Or another song make you cry as it brings back memories from the past? As humans we tend to listen to music based upon how it makes us FEEL. When we listen to music, it has an effect on the autonomic nervous system which is responsible for controlling blood pressure and heartbeat. A systemic review of 26 studies with over 1500 people found that music helped to reduce heart rate, blood pressure and anxiety in heart disease patients. (9)
Music also impacts the limbic system. Similar to how our sense of smell is connected to the emotional part of the brain, music activates the amygdala. This is the reason why people make “break-up playlists” and gift “love playlists” to each other. We also tend to listen to the same songs over and over as they help us work through feelings that we are processing. One study showed that we tend to listen to music that reflects how we’ve been treated and who we want to be with/like. (10) Music can trigger feelings of sadness and peace, joy and awe. In addition, it can bring back memories. Our bodies also release dopamine when listening to music which plays an important role in our cognitive, emotional and behavioral functioning.
Aromatherapy and music are incredibly complementary to each other
Together aromatherapy and music play a significant role on how we feel due to their influence on the limbic system. They both activate the amygdala and facilitate a relaxation response. In addition, they both play a huge role in forming long-term emotional memories. Studies have shown that aromatherapy in combination with music can positively impact emotional well-being.
Some studies that have shown the benefits of music and aromatherapy:
A 2022 study with 128 children ages 10-12 years old having dental procedures showed that music therapy combined with aromatherapy (diffused lavender) was effective in reducing dental anxiety, fear, heart rate, and systolic and diastolic blood pressure. In addition, it increased oxygen saturation values. (11)
A 2022 study with 200 participants found that aromatherapy (lavender inhalation) combined with music therapy is effective for reducing patients' anxiety and improving their comfort level during MRI scans. (12)
A 2023 review with nursing students found that aromatherapy in combination with music significantly reduced test anxiety. (13)
In a 2021 randomized controlled trial with 160 patients with breast cancer, it was found that perioperative combination of aromatherapy and music helped reduce pain and anxiety. (14)
In a 2022 randomized controlled trial of 150 patients, it was found that geranium essential oil and instrumental music significantly reduced anxiety in patients undergoing inguinal hernia surgery. (15)
A randomized and double-blind clinical trial of 120 nurses showed that a blend of lavender and chamomile essential oil and music therapy reduced anxiety within the clinical setting. (16)
In studies investigating the benefits of aromatherapy and music therapy, it has been found that the most significant findings occur when both therapies are used together. The next time you are feeling anxious or wanting to uplift your mood, put on your favorite playlist and grab your essential oils! Allow the odorant molecules and music to dance with the limbic system. Notice the difference it makes in how you overall feel!
Looking for some new music? Here are a few of my favorite playlists:
Science of Essentials Chill Playlist : All the best songs for calming the mind and the body
Science of Essentials Uplift: All the best songs to uplift and inspire you.
Science of Essentials Run: My favorite playlist to run and exercise to!
Want to learn more about using essential oils? Check out my latest book Science of Essentials: The Essential Guide for Using Aromatherapy to Promote Health and Healing here.
Looking for more education on using essential oils for emotional health? See my blog article, The Best Essential Oils for Stress and Anxiety and 5 Tips for Using Aromatherapy for Stress Relief.
Disclaimer: This blog is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice. The use of information on this blog or materials linked from this blog is at the user's own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.
References:
Varendi H, Porter RH, Winberg J. Does the newborn baby find the nipple by smell? Lancet. 1994 Oct 8;344(8928):989-90. doi: 10.1016/s0140-6736(94)91645-4.
Herz, Rachel. The Scent of Desire. (2007). Harper Collins Publishers: New York.
Lv XN, Liu ZJ, Zhang HJ, Tzeng CM. Aromatherapy and the central nerve system (CNS): therapeutic mechanism and its associated genes. Curr Drug Targets. 2013 Jul;14(8):872-9.
Lizarraga-Valderrama LR. Effects of essential oils on central nervous system: Focus on mental health. Phytother Res. 2021 Feb;35(2):657-679.
Watanabe E, Kuchta K, Kimura M, Rauwald HW, Kamei T, Imanishi J. Effects of bergamot ( Citrus bergamia (Risso) Wright & Arn.) essential oil aromatherapy on mood states, parasympathetic nervous system activity, and salivary cortisol levels in 41 healthy females. Forsch Komplementmed. 2015;22(1):43-9.
Angelucci FL, Silva VV, Dal Pizzol C, Spir LG, Praes CE, Maibach H. Physiological effect of olfactory stimuli inhalation in humans: an overview. Int J Cosmet Sci. 2014 Apr;36(2):117-23.
Kadohisa M. Effects of odor on emotion, with implications. Front Syst Neurosci. 2013 Oct 10;7:66.
Lv XN, Liu ZJ, Zhang HJ, Tzeng CM. Aromatherapy and the central nerve system (CNS): therapeutic mechanism and its associated genes. Curr Drug Targets. 2013 Jul;14(8):872-9.
Bradt J, Dileo C, Potvin N. Music for stress and anxiety reduction in coronary heart disease patients. Cochrane Database Syst Rev. 2013 Dec 28;2013(12):CD006577.
Chan Jean Lee, Eduardo B. Andrade, Stephen E. Palmer, Interpersonal Relationships and Preferences for Mood-Congruency in Aesthetic Experiences, Journal of Consumer Research, Volume 40, Issue 2, 1 August 2013, Pages 382–391
Janthasila N, Keeratisiroj O. Music therapy and aromatherapy on dental anxiety and fear: A randomized controlled trial. J Dent Sci. 2023 Jan;18(1):203-210.
Wen X, Shi J, Tan W, Jiang H, Wang D, Su J, Yang G, Zhang B. Effects of aromatherapy and music therapy on patients' anxiety during MRI examinations: a randomized controlled trial. Eur Radiol. 2022 Nov 6. doi: 10.1007/s00330-022-09230-3. Epub ahead of print.
Kaur Khaira M, Raja Gopal RL, Mohamed Saini S, Md Isa Z. Interventional Strategies to Reduce Test Anxiety among Nursing Students: A Systematic Review. Int J Environ Res Public Health. 2023 Jan 10;20(2):1233.
Deng C, Xie Y, Liu Y, Li Y, Xiao Y. Aromatherapy Plus Music Therapy Improve Pain Intensity and Anxiety Scores in Patients With Breast Cancer During Perioperative Periods: A Randomized Controlled Trial. Clin Breast Cancer. 2022 Feb;22(2):115-120.
Goli R, Arad M, Mam-Qaderi M, Parizad N. Comparing the effects of geranium aromatherapy and music therapy on the anxiety level of patients undergoing inguinal hernia surgery: A clinical trial. Explore (NY). 2022 Jan-Feb;18(1):57-63.
Zamanifar S, Bagheri-Saveh MI, Nezakati A, Mohammadi R, Seidi J. The Effect of Music Therapy and Aromatherapy with Chamomile-Lavender Essential Oil on the Anxiety of Clinical Nurses: A Randomized and Double-Blind Clinical Trial. J Med Life. 2020 Jan-Mar;13(1):87-93.