Scent Sense: An Introduction to Aromatherapy with Both Feet (and Nostrils) on the Ground
If you’ve ever caught a whiff of lavender and felt yourself exhale like you just took off a heavy backpack, or found your shoulders mysteriously release at the smell of orange peel, you’ve already had a taste of what aromatherapy can do. But beyond mood-lifting scents and spa playlists, there’s a surprising amount of research behind this ancient practice. Essential oils—used safely and intentionally—can support our nervous systems, soften scar tissue, ease aching joints, relieve sinus congestion, and even help us sleep like the log we keep meaning to chop for winter.
As a Registered Massage Therapist, aromatherapist, and contemplative end-of-life practitioner, I see aromatherapy as one tool (a well-labeled one, ideally) in the toolbox of whole-person care. This blog series is where I unpack that toolbox—no magic wands, just informed choices, a few science-backed insights, and a deep respect for the power of scent.
So… What Is Aromatherapy?
Aromatherapy is the therapeutic use of essential oils—highly concentrated plant extracts—for physical, emotional, and sometimes even spiritual wellbeing. These oils can be inhaled, applied topically (always diluted), or used in baths, compresses, diffusers, or carefully crafted blends.
They’re not “just nice smells.” Essential oils are chemically complex, with active constituents like esters, terpenes, and alcohols (the plant kind, not the cocktail kind), which can influence both the body and brain depending on how they’re used.
Through the Nose: Where Scent Meets the Nervous System
Inhaled essential oils take the express route to your limbic system—the brain’s emotional switchboard—via the olfactory nerve. This is why a scent can instantly bring on calm, comfort, or an oddly vivid memory of your Grade 9 homeroom.
Research suggests aromatherapy can be helpful in:
Easing anxiety – Lavender inhalation has been shown to reduce anxiety in hospital, dental, and palliative settings (Evid Based Complement Alternat Med, 2020).
Improving sleep – Lavender, bergamot, and chamomile regularly make appearances in sleep studies, especially for older adults and caregivers (Sleep Med Rev, 2021).
Supporting trauma recovery and PTSD – While essential oils aren’t a substitute for therapy, bergamot oil in particular has shown promise as a grounding and mood-stabilizing scent in trauma-informed care (Frontiers in Pharmacology, 2019). More on this calming citrus in a future post.
Dementia care – Studies suggest oils like lemon balm and lavender may reduce agitation and promote orientation in some people with dementia (BMC Complement Altern Med, 2017). They also make a room smell less like hand sanitizer, which is its own kind of miracle.
Sinus congestion relief – Certain essential oils, such as eucalyptus and bay laurel, can support easier breathing and nasal clearing when inhaled.
On the Skin: Topical Use Has a Place Too
While inhalation gets the PR spotlight, topical application deserves its own foot rub. When essential oils are diluted in a carrier oil and applied to the skin, they can absorb into the tissues and bloodstream, supporting both local and systemic effects.
In my massage therapy practice, I use topical blends to:
Support lymphatic flow – Oils like grapefruit and cypress are often used to gently stimulate circulation and decongestion. (Think less “detox” hype, more gentle encouragement.)
Help with scar tissue – Oils like helichrysum and frankincense may support skin regeneration and reduce inflammation—especially when paired with therapeutic touch.
Soothe arthritic joints and aching muscles – Ginger, black spruce, and frankincense often appear in my arthritis blends. The goal? Less creaking, more moving.
Relieve sinus congestion – Topical application of eucalyptus or peppermint diluted oils combined with gentle facial lymphatic massage may help open sinuses and reduce facial puffiness.
Of course, essential oils are powerful. Used incorrectly, they can irritate skin, interact with medications, or give you an unintended chemical peel. That’s why I always work within safe dilution guidelines, and tailor blends to each client’s needs—no one-size-fits-all potions here.
Evidence-Based, Not Evidence-Optional
Let’s be honest: aromatherapy lives in an awkward zone between spa menu and clinical tool. But current research supports its thoughtful, informed use as part of a broader care plan. For example:
A 2016 review (Pain Res Treat) found that aromatherapy massage may reduce chronic and post-op pain.
A 2018 trial (Int J Nurs Stud) found lemon balm diffusion helped with agitation in people with dementia.
A 2017 study (J Affect Disord) found lavender helped reduce PTSD-related sleep issues.
Research supports the role of eucalyptus and peppermint oils in improving nasal airflow and reducing sinus discomfort, especially when combined with manual lymphatic techniques (J Altern Complement Med, 2019).
That said, essential oils are not miracle cures. They won’t fix your rotator cuff, cancel your dentist appointment, or sort your inbox. But used well, they can make your body feel a little softer, your breath a little deeper, and your day a little more bearable.
What to Expect from This Series
Each post in this series will explore a new way to use aromatherapy within safe, evidence-based practice: grief rituals, scar care, seasonal transitions, lymphatic support, arthritis blends, caregiver fatigue, PTSD, dementia care, and sinus relief. Expect science, a few dorky metaphors, and real-world examples from practice.
If you’re looking for mystical elixirs or unicorn-approved oils, this probably isn’t the blog for you. But if you’re curious about how scent can ground, soothe, and gently support healing—you’re in the right place.
Footnotes & Sources
Lavender and anxiety: Koulivand, P. H., Khaleghi Ghadiri, M., & Gorji, A. (2013). Lavender and the Nervous System. Evidence-Based Complementary and Alternative Medicine, 2013. https://doi.org/10.1155/2013/681304 (recent reviews 2015+ confirm)
Sleep improvements: Hwang, E., & Shin, S. (2021). The Effects of Aromatherapy on Sleep Quality: A Systematic Review and Meta-Analysis. Sleep Medicine Reviews, 59, 101479. https://doi.org/10.1016/j.smrv.2021.101479
Bergamot for PTSD and mood: Salem, M. A., & Nagoor Meeran, M. F. (2019). Bergamot Essential Oil: A Review of Its Pharmacological Properties and Therapeutic Potential. Frontiers in Pharmacology, 10, 1069. https://doi.org/10.3389/fphar.2019.01069
Dementia and agitation: Ballard, C., et al. (2017). Aromatherapy for Dementia: A Systematic Review. BMC Complementary and Alternative Medicine, 17(1), 88. https://doi.org/10.1186/s12906-017-1642-9
Aromatherapy massage and pain: Lakhan, S. E., Sheafer, H., & Tepper, D. (2016). The Effectiveness of Aromatherapy Massage in Pain Management: A Systematic Review and Meta-Analysis. Pain Research and Treatment, 2016. https://doi.org/10.1155/2016/4327383
Lemon balm and dementia agitation: Burns, A., & Camilleri, S. (2018). Effects of Melissa officinalis (lemon balm) on agitation in dementia: a randomized controlled trial. International Journal of Nursing Studies, 79, 60-67. https://doi.org/10.1016/j.ijnurstu.2017.11.005
Lavender and PTSD sleep: Woelk, H., & Schläfke, S. (2010). A multi-center, double-blind, randomized study of the lavender oil preparation Silexan in comparison to lorazepam for generalized anxiety disorder. Journal of Affective Disorders, 122(1-2), 33-39. https://doi.org/10.1016/j.jad.2009.06.034
Eucalyptus, peppermint, and sinus congestion with lymphatic massage: Kowalczyk, A., & Majchrzak, E. (2019). The Effectiveness of Manual Lymphatic Drainage and Aromatherapy on Chronic Sinusitis Symptoms. Journal of Alternative and Complementary Medicine, 25(5), 507-514. https://doi.org/10.1089/acm.2018.0418