Inhalation is the oldest, simplest and, in many ways, the most natural way to use essential oils. We have been burning aromatic woods, resins and herbs since the dawn of civilization, and the human nose has a remarkable relationship with the brain. But how you inhale essential oils makes a real difference, both to the benefit you receive and to your safety. More is not better, and some methods suit some people far more than others. In this article, I’ll describe the main methods, how they work, and what to consider before you begin.
Why Inhalation Works
When you breathe in an aroma, volatile molecules travel up the nose and dissolve in the mucus that covers the olfactory epithelium. There, they bind to receptors connected to the olfactory bulb, which sends signals directly to parts of the brain involved in emotion and memory, including the amygdala and hippocampus.
This direct connection is why smell has such immediate emotional power. A scent can evoke a memory in a moment, and a pleasant aroma can subtly change how we feel.
Some essential oil constituents also pass through the lungs into the bloodstream. Studies have detected compounds such as linalool and 1,8-cineole in the blood shortly after inhalation. The amounts are small, but they help explain why inhalation may have effects beyond simple enjoyment of the scent.
I should add a note of realism. Research on the psychological effects of inhaled essential oils, for anxiety, sleep or mood, is promising but mixed in quality. Some studies are small, and expectations play a role. It is better to see inhalation as a pleasant, low-risk support for wellbeing than as a treatment for any medical condition.
Method 1: Direct Inhalation From the Bottle
The simplest method is to open the bottle, hold it a few centimeters from your nose, and take a slow breath or two.
This is a good way to sample an oil before buying or blending. It is not intended as a way to inhale large amounts. Essential oils are concentrated, and a brief sniff is enough. Do not push the bottle into your nostril, and do not inhale deeply and repeatedly. Some oils, such as peppermint or eucalyptus, can feel sharp and overwhelming at close range.
Method 2: Tissue or Cotton Ball
Place one to three drops of essential oil on a tissue, handkerchief or cotton ball. Hold it near your nose and breathe naturally, or keep it near your pillow or desk.
This method is very useful for travel, work, exams and sleep. It is inexpensive, quiet and easily controlled. If you find the scent too strong, put the tissue down and it fades.
Tip: avoid placing oil-soaked material directly against the skin on the face, and keep it away from delicate fabrics that may stain.
Method 3: Personal Inhaler
A personal inhaler, also called an aroma stick, is a small tube containing a wick that you soak with essential oil. You place the tube near each nostril and breathe in gently.
Inhalers are discreet, portable and allow you to control how much you inhale. They are very popular for nausea, travel, and quick moments of calm. Make a fresh one every few weeks. About 10–15 drops on the wick is normal, depending on the size of the inhaler and the oil.
Never share an inhaler, and do not use one with children unless they are old enough to use it safely and with oils that are appropriate for their age.
Method 4: Steam Inhalation
Steam inhalation is a traditional approach for colds and congestion. Warm steam helps moisten nasal passages, and essential oils add a pleasant aroma.
How to do it:
- Pour hot (not boiling) water into a heat-safe bowl.
- Add 1–3 drops of essential oil.
- Lean over the bowl at a comfortable distance and, if you wish, drape a towel over your head.
- Close your eyes and breathe slowly for a few minutes.
- Stop if you feel any discomfort.
This method carries more risk than the others. Hot water can scald, particularly if the bowl is knocked over, so it is not suitable for young children. The concentration of vapor is also much higher than in other methods, and irritating oils (such as peppermint and other strongly menthol- or cineole-rich oils) can be uncomfortable or even trigger coughing. People with asthma should be especially careful, since steam and strong vapors can precipitate bronchospasm in some individuals. If in doubt, choose a gentler method.
Method 5: Diffusers
Diffusers disperse essential oils into the air of a room. There are several types:
- Ultrasonic diffusers use vibration to create a fine mist of water and oil.
- Nebulizing diffusers break the oil into microscopic droplets without water. They are powerful and use more oil.
- Evaporative diffusers blow air across a pad or wick that holds the oil.
- Heat diffusers warm the oil. Heat can alter the chemistry and aroma, so I generally prefer other types.
Whichever type you use, less is more. In a normal room, 3–5 drops of oil in an ultrasonic diffuser is usually enough. Run it for 30–60 minutes at a time, with breaks, rather than continuously for hours.
There are good reasons for this. Your nose quickly adapts to a scent, a process called olfactory fatigue, so you may stop noticing a smell after 15–20 minutes, even though it is still present. If you then increase the amount, you may be exposing yourself and others to far more than necessary. Continuous, high-level exposure has no proven benefit and may cause headaches, irritation or respiratory symptoms in sensitive people.
Ventilate the room regularly, and never leave a diffuser running in a closed space overnight, particularly a small bedroom or a child’s room.
Method 6: Shower Inhalation
A simple and enjoyable option is to place 2–3 drops of essential oil on the floor of the shower, away from the direct water stream, or on a washcloth hung near the water. The warm steam carries the aroma into the air.
Eucalyptus, rosemary, lavender, lemon and sweet orange are popular. Because the oil is on the floor, do not put drops where your feet will slip, and keep it away from your eyes. Some people prefer to use a shower steamer tablet instead.
Choosing Oils for Inhalation
Some oils suit some purposes better than others. As a guide:
- Relaxation and sleep: lavender, Roman chamomile, mandarin, sweet marjoram
- Uplifting and refreshing: sweet orange, lemon, grapefruit, bergamot
- Clearing and alerting: rosemary, peppermint, eucalyptus
- Grounding and calming: frankincense, cedarwood, sandalwood
Choose scents that you enjoy. A scent you dislike can cause stress, no matter how “therapeutic” it is meant to be.
Who Should Take Extra Care?
Inhalation is generally very safe when done sensibly, but certain groups need extra consideration.
Babies and young children: their airways are small and sensitive. Oils containing menthol (such as peppermint) and 1,8-cineole (such as eucalyptus and rosemary) should not be used on or near the faces of young children. Use only mild oils, at very low levels, in a well-ventilated room, and take advice from a qualified practitioner.
People with asthma or other respiratory conditions: some essential oils can act as irritants or triggers. Test a single oil at a time, and stop immediately if breathing becomes difficult.
Pregnant women: stick to well-tolerated oils, short sessions and moderate amounts. See our article on essential oils in pregnancy.
Pets: birds, cats and small animals are very sensitive to airborne essential oils. Ensure they can leave the room, and avoid diffusing when they are confined.
People with fragrance sensitivities or migraines: strong scents can be triggers. Be aware of others in shared spaces such as offices.
General Safety Tips
- Never swallow essential oils, and never inhale them undiluted from a heat source or open flame.
- Use good-quality oils with the botanical name, origin and batch information clearly listed.
- Take a break if you experience headaches, nausea, dizziness, throat irritation or wheezing.
- Store oils tightly closed, in dark bottles, and out of reach of children.
- Keep sessions short. A few minutes with a tissue, or a short diffuser session, is typically enough.
Final Thoughts
Inhaling essential oils can be one of the most pleasant and accessible ways to bring aromatherapy into daily life. You do not need elaborate equipment: a tissue, a personal inhaler or a small diffuser is often all you need. Remember three simple principles: start with small amounts, use short sessions, and pay attention to your body’s response. A good aroma should make you feel better, not worse. If it doesn’t, stop, open a window and try something different.