Inhaling Lavender Oil Is a Quick and Easy Way to Soothe Anxiety ASAP (2024)

From Prevention

Thanks to aromatherapy, you might not need a prescription to treat what ails you. Just inhaling a few deep breaths of essential oils could be all you need to start feeling better instantly-and their benefits go beyond helping you find your Zen. Lavender essential oil, in particular, has been shown to help zap stress and anxiety, improve sleep, and boost mood.

How to use lavender oil

“As with any essential oil, you only need a drop or two. In some instances, just smelling the aroma can provide great relief from symptoms,” says Amy Galper, aromatherapist and founder of the New York Institute of Aromatic Studies.

To apply lavender essential oil topically, you'll want to be sure to dilute it. “If you’re using it on your skin, always dilute it in a carrier oil-that means adding three to five drops into one tablespoon of oil, like olive or jojoba. Then, you can use it as often as needed.”

You can also use a diffuser to spread the lavender scent around your home. (Here are our picks for the best essential oil diffusers.) Your sense of smell is tied to the way your brain processes anxiety, stress, and pain, and using a diffuser is a great way to reap lavender oil's benefits quickly. Nebulizing diffusers are the best kind for treating things like skin irritation and pain because they disperse molecules quickly without altering the chemical composition of the oil. On the other hand, ultrasonic diffusers are good for relieving anxiety and insomnia. For most models, all you have to do is add a few drops of the essential oil into a separate compartment (or mix with water).

The biggest benefits of lavender oil

Here are the best science-backed lavender oil uses, according to experts.

It reduces anxiety

If you feel wound-up after an especially stressful day at the office, breathing in the relaxing scent of lavender oil could help calm your body and mind. “There are some studies that show lavender inhibits certain receptors in the neuromuscular junction, which is why it may have anti-anxiety properties,” says Diane Yang, MD, internal medicine physician at UCHealth. “Traditionally, lavender has been used for anxiety, relaxation, and muscle spasms.”

In fact, an October 2018 study on mice from Frontiers in Behavioral Neuroscience suggests that linalool, one of the terpene alcohols in lavender extracts, has anxiolytic effects and can help relieve anxiety.

To reap the benefits yourself, apply one drop to the palm of your hand, then cup your hands in front of nose and breathe in slowly, suggests Galper.

It combats stress

Just like lavender essential oil can help banish anxiety, it can also be a way to soothe stress. “When inhaled, the olfactory bulb can induce emotion and memory. It’s hypothesized that the smell-triggered memory associated with stress can be turned into positive mood and emotions by using certain oils, like lavender,” says Dr. Yang. A rat study from the Pakistan Journal of Pharmaceutical Sciences also suggests that lavender oil was more effective at reducing stress-related disorders and stress-induced behavior than NSAIDs (nonsteroidal anti-inflammatory drugs). (More studies are needed on humans to confirm the results.)

It soothes burns and itchiness

Is there anything worse than accidentally burning yourself on your curling iron? The next time it happens, don’t run to the medicine cabinet-grab the lavender oil. “There may be an anesthetic effect with lavender,” Dr. Yang says. “In past studies, injection with lavender showed a capsaicin-induced response, similar to the capsaicin creams we use for pain and burns.”

In a November 2016 study in the Journal of Tissue Viability, lavender oil sped up wound healing in rats, and researchers concluded that lavender ointment is a "promising candidate for future application as a therapeutic agent in tissue repairing processes associated with skin injuries." But that’s not the only way it helps out your skin, though: Galper says it can also soothe inflammation and itchiness, whether that’s from bug bites or rashes.

It treats insomnia

Many people swear by melatonin to help them conk out when they’re scorned by one too many sleepless nights. Instead of relying on supplements, another method to try is simply smelling some soothing oils. A July 2015 study from the Journal of Alternative and Complementary Medicine suggests that lavender essential oil helped improve sleep, along with better sleep sleep hygiene. Moreover, studies show that it can help cancer patients undergoing chemotherapy sleep better at night.

“I recommend lavender to help with relaxation prior to sleep for many of my patients-especially those who have a hard time quieting their mind before bed,” says clinical psychologist Michael Breus, PhD. “Lavender causes a relaxation effect, which helps get the body calmed down for sleep.” Add a few drops of lavender oil to an essential oil diffuser as part of your nighttime shutdown routine. By the time you're ready for bed, you'll be in a relaxed mood. And if lavender oil doesn't do the trick, try these natural sleep aids as other alternatives.

It boosts your brain health

As you get older, your brain and memory might start to decline-in other words, it’s going to be a little harder to remember your grocery list and the names of new people in the office, unless you write it down. Luckily, lavender oil could play a role in preserving your cognitive function. In fact, past studies have shown it might even lessen the symptoms that come with neurological diseases, like Alzheimer’s and dementia, in rats (more studies are needed to confirm it has the same effects on people).

It eases menstrual pain

Don’t let your period woes get you down. If you’re experiencing menstrual pain, lavender oil could be the trick to feeling like yourself again the next time Aunt Flo comes to visit. “Studies have shown lavender aromatherapy can result in a reduction in pain by women who have a know history of menstrual pain,” Breus says. “I would guess that this effectiveness has something to do with the relaxation of the muscles that cause cramping.” A 2014 study from Complementary Therapies in Medicine suggests that inhaling lavender oil can help relieve dysmenorrhea (menstrual cramps) and the amount of menstrual bleeding.

It fights migraines

Once you have a migraine, it’s really hard to get rid of it. Instead of reaching for the pain meds, try grabbing the lavender oil. One small study from European Neurology found participants who inhaled it had a reduction in the severity of their pain in just 15 minutes. According to Breus, its role as an overall pain reliever can most likely be explained by its ability to help your body relax, just like with menstrual cramps.

It boosts your mood

If your happiest friends are the ones who use their diffusers on the regular, there's a reason for that. Past studies have shown lavender oil plays a strong role in increasing people's moods, so much so that it can even help combat depression.

Where to buy lavender oil

You can lavender oil at health food stores, in some groceries, and online. Check out some of our top picks below.

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