10 Essential Oils That Soothe and Calm Your Nervous System
In today's fast-paced world, our nervous systems are under more stress than ever before. With constant demands from work, family, social media, and other aspects of modern life, it's easy to become overwhelmed and overstimulated. Our bodies are wired to respond to stress, but the constant activation of our stress response systems can lead to dysregulation of the nervous system, resulting in a range of physical and mental health issues. Fortunately, nature provides us with tools to support and soothe our nervous system, and one powerful tool is aromatherapy.
What exactly is the nervous system and what does it do?
The nervous system is a complex network of nerves and cells that transmit signals between different parts of the body, allowing it to respond to external and internal stimuli. It is divided into two main branches: the sympathetic nervous system and the parasympathetic nervous system. The sympathetic nervous system is often referred to as the "fight or flight" system, as it prepares the body to respond to stress or danger. When activated, it increases heart rate, dilates airways, and redirects blood flow to the muscles, enabling the body to react quickly in threatening situations. This response is essential for survival, but chronic activation of the sympathetic nervous system can lead to issues such as anxiety, hypertension, and digestive problems. In contrast, the parasympathetic nervous system is responsible for promoting relaxation and restoring the body to a state of balance, often referred to as "rest and digest." When activated, it slows heart rate, constricts airways, and stimulates digestion and immune function. This allows the body to conserve energy, repair tissues, and maintain internal equilibrium. The interplay between the sympathetic and parasympathetic nervous systems is crucial for maintaining overall health and well-being. When there is an imbalance on either side, that opens up the door for health conditions and diseases.
Examples of a nervous system that is not balanced:
Chronic Stress: When we experience stress, our bodies release hormones like cortisol and adrenaline, preparing us to face the perceived threat. However, in today's society, many of the stressors we encounter are not physical threats but rather psychological or emotional ones. This means that our stress response can be triggered repeatedly throughout the day, leading to chronically elevated cortisol levels. Over time, this can disrupt the balance of our nervous system, leading to symptoms such as anxiety, insomnia, and irritability.
Sensory Overload: In today’s world we are constantly bombarded with sensory stimuli in our environment. From the glare of screens to the noise of traffic, our nervous systems are constantly processing information, often without a chance to rest and recover. This can lead to sensory overload, where our nervous system becomes overwhelmed by the sheer volume of stimuli it has to process. Symptoms of sensory overload can include fatigue, difficulty concentrating, and heightened emotional reactivity.
Lack of downtime and relaxation: The lack of downtime and relaxation in our busy lives means that our parasympathetic nervous system, responsible for promoting rest and relaxation, often gets neglected. Instead, our sympathetic nervous system, responsible for the "fight or flight" response, remains in a state of constant activation. This can lead to an imbalance between the two branches of the autonomic nervous system, making it difficult for us to switch off and unwind.
Natural Ways to Support the Nervous System
There are several natural ways to support and soothe the nervous system:
Mindfulness and Meditation: Practices like mindfulness and meditation can help calm the mind and reduce stress levels, promoting balance in the nervous system.
Healthy Diet: Consuming a balanced diet rich in fruits, vegetables, and omega-3 fatty acids can support brain health and nervous system function.
Staying Hydrated: Start your morning by drinking a big glass of water when you wake up before drinking coffee or tea or eating anything. We often wake up mildly dehydrated in morning. Mild dehydration as little as 2% has been shown to intensify anxiety, tension and fatigue. (1)
Regular Exercise: Physical activity releases endorphins, which are natural mood lifters and can help reduce stress and anxiety.
Quality Sleep: Adequate sleep is essential for nervous system repair and regeneration. Establishing a consistent sleep routine can promote relaxation and improve overall well-being.
Time in Nature: There are numerous studies showing the beneficial effects of time in nature on the nervous system. A new study showed that a 1 hour walk in nature decreases amygdala activity following the walk and can have salutogenic effects on brain regions related to stress. (2) Other studies have researched the effect of bird songs on our nervous system. One study found that within 6 minutes of listening to bird songs, anxiety and paranoia were significantly reduced. (3)
Our Sense of Smell: A Powerful Way to Nurture Your Nervous System
Smell is the most underutilized sense we have yet one of the most powerful. It is our most primal sense. It stops us from drinking sour milk, alerts us to natural gas, and can even detect a fire 30 miles away. While other mammals, such as dogs and cats have a much keener sense of smell, the human sense is still extraordinary with the human genome being packed with over 950 odorant receptor genes. Not to mention it’s the only sense that taps directly into the part of the brain responsible for emotion and memory.
Stress relief is by far the strongest pillar of aromatherapy practice. Aromatherapy can be a very helpful technique to elicit a relaxation response. 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.” (4)
Aromatherapy offers a holistic approach to soothing and calming the nervous system, utilizing the therapeutic properties of essential oils to promote relaxation and emotional well-being. Here are a few ways aromatherapy can help:
Stimulating the Limbic System: When we inhale essential oils, the aromatic molecules travel through the nasal passages and stimulate the olfactory system. This triggers the limbic system in the brain, which is responsible for regulating emotions, memories, and behaviors. Certain essential oils have calming effects on the limbic system, helping to reduce feelings of stress and anxiety.
Promoting Relaxation: Many essential oils have natural sedative properties that help induce relaxation and calmness. Oils like lavender, chamomile, and bergamot are well-known for their ability to soothe the mind and body, reducing feelings of tension and promoting a sense of tranquility.
Balancing Stress Hormones: Inhalation of certain essential oils can help regulate the release of stress hormones like cortisol and adrenaline. For example, studies have shown that inhaling lavender oil can lower cortisol levels and reduce feelings of anxiety, promoting a more balanced stress response.
Supporting Sleep: Aromatherapy can be a powerful tool for promoting restful sleep by calming the nervous system and preparing the body for relaxation. Essential oils like lavender, cedarwood, and vetiver have been shown to improve sleep quality and duration, making them ideal choices for bedtime diffusion or pillow sprays.
Reducing Muscle Tension: Chronic stress and anxiety can lead to muscle tension and stiffness. Aromatherapy massage with essential oils can help release muscle tension, promoting physical relaxation and easing the mind. Oils like peppermint, eucalyptus, and rosemary have analgesic and anti-inflammatory properties that can further enhance the therapeutic effects of massage.
Improving Mood: Certain essential oils have mood-boosting properties that can help lift spirits and reduce feelings of sadness or irritability. Citrus oils like lemon, orange, and grapefruit are known for their uplifting and energizing effects, making them great choices for combating stress and promoting a positive outlook.
Creating Rituals of Self-Care: Incorporating aromatherapy into daily self-care rituals can have profound effects on overall well-being. Whether it's taking a relaxing bath with essential oils, diffusing calming scents throughout the home, or practicing mindful breathing exercises with aromatic inhalation, these rituals help cultivate a sense of mindfulness and presence, reducing stress and promoting inner peace.
Here are a few of my favorite studies showing how essential oils can reduce stress:
A randomized crossover study with 42 females showed that salivary cortisol levels were reduced significantly after inhalation of bergamot essential oil. Also the high-frequency heart (a component of heart rate variability and indicator of parasympathetic nervous system function) also increased significantly. (5)
A small pilot study of 57 participants found that diffusing bergamot in a waiting room increased positive feelings and moods. (6)
A randomized single blind control study found that inhalation of a lavender and ylang ylang blend significantly reduced stress, sympathetic nervous system activity, lowered blood pressure and reduced serum cortisol levels. (7)
A placebo-controlled study found that dermal application of sweet orange essential oil reduced arousal of the autonomic nervous system (reduction of heart rate and respiratory rate) yet increased cheerfulness and uplifting moods. (8)
A meta-analysis of 32 clinical trials suggested that aromatherapy with different essential oils could alleviate anxiety. (9)
Top 10 Essential Oils for Stress and Anxiety
1) Bergamot
Bergamot has an uplifting, fresh, invigorating aroma to help ease the mind and body under stress. Are you an Earl grey tea drinker? You already have a positive memory scent association with this one as bergamot is the key ingredient to give that uplifting and relaxing aromatic factor when drinking this tea. Bergamot can be helpful to defuse an angry attitude through encouraging a spirit of compromise. It has been shown to reduce anxiety, increase parasympathetic nervous system activity and decrease salivary cortisol levels. (10)
2) Black Spruce
The constituent pinene is what gives that crisp woodsy aroma. Alpha-pinene has been studied and shown to support sleep. (11) Spruce oil grounds the body, creating the feeling of balance necessary to receive and to give. Black spruce is also helpful for releasing emotional blocks.
3) Lavender
Known as the “Swiss Army knife of oils” as it supports the body in numerous ways. Aromatically, it promotes positivity, health, love, peace and a general sense of well-being. It also blends well with almost all oils.Lavender is one of the most popular essential oils for calming the nervous system. It has been shown to be effective in alleviating anxiety and inducing a relaxation response. (12). Inhaling lavender and rosemary have also been shown to lower cortisol levels. (13) Lavender is known for improving sleep quality which can positively impact our ability to react to stressors.
4) Hinoki
Hinoki is made from a Japanese tree in the cypress family. Historically it was used to refresh the soul and has a mild, earthy aroma that can increase spiritual awareness. It’s main constituent is alpha-pinene which is incredibly grounding and helpful in promoting calmness and centering the mind. In a study with female university students, it was found that inhaling hinoki essential oil increases parasympathetic nervous system activity and induces physiological relaxation. (14)
5) Chamomile
Chamomile essential oil is known for its calming effects on the nervous system due to its chemical composition. This oil contains ester rich compounds such as iso-butyl angelate and iso-amyl-angelate which have been shown to have sedative and anxiolytic properties. When inhaled or applied topically, these compounds interact with receptors in the brain, such as GABA receptors, promoting relaxation and reducing feelings of stress and anxiety. Additionally, chamomile essential oil has anti-inflammatory properties that can help alleviate tension in the body, further contributing to its calming effects on the nervous system.
6) Frankincense
Frankincense is one of the most commonly used essential oils to help with stress and anxious feelings. I love to use frankincense prior to bedtime or meditation when feeling unsettled. It has multiple health benefits for the body and mind when under stress. It may reduce muscle tension and stress due to its anti-inflammatory properties (15) and has been shown to support patients with anxiety during labor (16).
7) Ylang Ylang
Ylang Ylang can be supportive in soothing anxiety, anger and nervous tension. It also promotes alertness and attention which makes it great for increasing productivity. Ylang Ylang is known for promoting feelings of positivity, cheerfulness and confidence. It can calm the nervous system and has been shown to lower blood pressure and heart rate which counteract the stress response while feeling anxious. (17)
8) Copaiba
Copaiba has a woodsy aroma that helps elevate mood and combat nervous tension, stress and anxious feelings. It is also believed to amplify the effects of other essential oils. Copaiba has the highest quantity of the constituent beta-caryophyllene of all essential oils which helps it to support a lot of systems in the body. Particularly the endocannabinoid system which is involved in a lot of physiological processes within the body. Copaiba has impressive anti-inflammatory properties to help soothe tension, arthritis, and joint pain. (18) It also has a calming aroma which is supportive for stress and anxiety.
9) Tangerine
Tangerine contains esters and aldehydes, which are sedating and calming to the nervous system. When diffused together with marjoram, tangerine can soothe emotions such as grief, anger, anxiety and shock.
10) Sandalwood
Sandalwood is calming and balancing when stressed. Great for quieting mental chatter and enhances meditation.
During periods of stress and other negative emotions, take a moment and reach for those essential oils you gravitate towards and have previously formed memory scent associations with. Open the bottle and smell it. Breathe slowly and deeply, inhaling those amazing aromas through your nose, exhaling through your mouth and releasing any tension held within the body. Multiple studies have shown essential oils can induce a relaxation response due to their complex chemical constituents. Pay attention to how your mind and body respond shortly after.
A few ways to use aromatherapy when feeling stressed or anxious:
Use an aromatherapy inhaler holding 2 inches below nose, inhale for count of 4, hold for 2, exhale for count of 6. Repeat for 1 minute.
Add a few drops of a calming oil to shower floor while showering
Massage a few drops of relaxing essential oil of choice with carrier oil and unto neck and shoulders.
Mist face with a soothing hydrosol like lavender, chamomile or helichrysum
Add essential oils to bath gel with Epsom salts in bath
Place a drop of lavender or other calming essential oil on pillow to calm busy mind before sleep.
Make homemade playdoh and add a few drops of essential oil for calming sensory experience
Make an aromatic cold compress and apply to face or neck when overcome with negative emotions
Diffuse a calming essential oil blend to help nurture your nervous system
Incorporating aromatherapy into your self-care routine can be a powerful way to support and soothe your nervous system. By understanding the science behind essential oils and their effects on the nervous system, you can utilize their therapeutic benefits to promote relaxation, reduce stress, and improve overall well-being. Whether you choose to diffuse oils, use them in massage, or add them to your bath, aromatherapy offers a natural and effective way to find balance in an increasingly hectic world.
Want to learn more? Check out these 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:
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