Overview

What are essential oils?

Essential oils are described as having pleasant and distinct smells and being easily evaporative. Essential oils are derived from the steam distillation process of plant material. Thus the name of the essential oil is derived from the plant it comes from, for example, tea tree oil is sourced from the tea tree. The use of essential oils varies with some being used for cosmetic purposes, while some are used in medicine for their antiseptic properties.¹

Overview of yoga practice

Yoga practice is denoted as a physical, mental, and spiritual practice, with its origins being rooted in Indian philosophy. Yoga typically focuses on the following three main elements:

• Yoga poses (asana)
• Breathing techniques (pranayama)
• Meditation (dhyana)

Yoga poses provide strength, balance, and alignment for your body.² Yoga poses help to relieve tension in targeted joints and organs in your body. When the held tension is released in your body this allows energy to flow with ease throughout your body and can contribute to an overall improved sense of wellbeing.³ Yogic meditation has been found to relieve symptoms of anxiety and depression and improve your overall being.⁴ In addition, yogic breathing techniques have many physiological benefits, such as reducing heart rate and blood pressure.⁵

What are the benefits of practising yoga?

The following benefits have been reported from practising yoga:⁴

• Relief from anxiety and depression symptoms
• Stress relief
• Losing weight
• Improve mental health
• Improve sleep habits
• Relieve menopause symptoms
• Relief from neck pain, migraines and headaches
• Relief from symptoms caused by chronic disease
• Cultivation of positive emotions, such as empathy and compassion
• Improvement in visual and auditory reaction times
• Increase in muscular strength

Benefits of essential oils in yoga

Combining yoga and essential oils has been shown to have an improved effect on your health and well-being. This includes reducing the symptoms of anxiety and depression, providing stress relief, and improving sleep quality, which is why essential oils are used in yoga practice.^6,7

Relaxation and stress relief

To understand the role of essential oils in providing stress relief it is first important to understand their effect on a hormone axis in your body, which ultimately triggers your ‘fight or flight’ response.

Essential oils reduce the release of corticotropin-releasing hormone (CRH) from the hippocampus of your brain. CRH then acts on another gland in your brain known as the anterior pituitary gland, which releases adrenocorticotropic releasing hormone (ACTH). ACTH circulates throughout your blood and acts on a gland located above your kidneys known as the adrenal gland, which triggers the release of the stress hormone cortisol. Cortisol causes physiological signs of stress such as an increase in heart rate and blood pressure, and initiation of the ‘fight or flight’ response. 

Essential oils can reduce the amount of CRH released, which reduces the amount of ACTH and cortisol released. Less cortisol in your blood results in stress relief, hence lowering your heart rate and blood pressure. Stress relief can leave behind a feeling of relaxation.⁸

Enhancing attention and concentration

Studies have shown that essential oils can improve cognition. A certain chemical found in essential oils, such as rosemary and lavender, can be attributed to this, known as 1,8-cineole. Studies have demonstrated that increasing the amount of this chemical absorbed correlates with an increase in cognitive abilities (such as attention, vigilance, and memory).^9,10

Aiding in meditation and mindfulness

Meditation allows you to deeply relax your mind, and focus on one entity. This allows you to be free of any other streams of thought in your mind and brings about a feeling of inner peace and feeling-centred. Essential oils can provide stress relief, and enhance your cognitive abilities, such as bringing your attention to one thought, which is beneficial in aiding your meditation practice and helping you to be more mindful.^8,9,10, 

Supporting respiratory health and deep breathing

Essential oils derived from eucalyptus can be used to treat respiratory conditions, such as bronchitis, pharyngitis, and Covid-19. Essential oils have been used to treat respiratory conditions due to certain properties they have, such as acting as a bronchodilator for your respiratory system. This means that your airways will open up more, increasing the amount of oxygen you can breathe in and carbon dioxide you can breathe out, which allows you to take deeper breaths.¹¹

Balancing emotions and mood

Studies have found that inhaling certain essential oils can decrease depression and anxiety levels in adults, as well as provide stress relief and a feeling of calmness.¹² 

Types of essential oils

Lavender

Lavender essential oil is derived from the flowering parts of the lavender plant. It has many different uses, including:

• Being used as a sedative
• Being used in pain management

Treating stress, anxiety, and depression¹³

Lavender oil also has antimicrobial properties, which can kill or reduce the number of harmful microorganisms, such as bacteria, viruses, and fungi.¹⁴

Peppermint

Like lavender essential oil, peppermint essential oil is derived from the flowering part of the peppermint plant. Peppermint has been used for health purposes for thousands of years, with records showing that the ancient Greeks and Egyptians utilised peppermint to treat digestive disorders among other conditions.

As of today, peppermint essential oil is used topically (applied to the skin) and in aromatherapy to treat/achieve the following:

• Treating headaches
• Relieving muscle and joint pain
• Relieving itches
• Reducing stress
• Improving your mental function^15,16 

Eucalyptus

Eucalyptus essential oil is derived from the leaves and stems of the eucalyptus plant. ¹⁶ Its leaves and stems have been used to treat the following:

• Wounds
• Burns
• Nasal congestion
• Asthma

Lower blood glucose (sugar) levels¹⁶

Frankincense

Frankincense essential oil is derived from the resin (a hardened, gum-like material) of the Boswellia tree.¹⁶

It is used for the following:

• To treat bacterial infections, due to its antibacterial properties
• As a sedative
• For relaxing the nervous system and providing anxiety relief
• For wound healing

To relieve pain 

Lemon

Lemon essential oil, unlike other essential oils mentioned above, is derived from the lemon fruit. It has the following uses:

• To treat bacterial infections, due to its antibacterial properties
• Relieving anxiety symptoms
• Preventing blood clot formation, due to its anticoagulant properties
• As an antidepressant

As a digestive stimulant¹⁶

Others

The above list is not a complete list of available essential oils. Other essential oils are mentioned below. Please note this is not a conclusive list.¹⁶

• Tea tree oil
• Bergamot oil
• Mandarin oil
• Juniper berry oil
• Sandalwood oil
• Cedarwood oil
• Ginger oil
• Lemongrass oil
• Black pepper oil

Methods of using essential oils in yoga practice

Diffusion

Diffusion is one method of using essential oils in yoga practice. A diffuser releases essential oils into the air for you to inhale.¹⁶

Topical application

Topical application involves adding the essential oil onto your skin for absorption, this can be done by massaging the essential oil into your skin or adding it as a perfume before your yoga practice. ¹⁶

Inhalation

During your yoga practice, you can absorb the essential oils via inhalation. This can be either direct or indirect inhalation. Direct inhalation can include using a diffuser or aroma stones. Indirect inhalation can include using a lit wax candle containing essential oils, or scented room spray.¹⁶

Yoga mat spray

Yoga teacher Marita Dortins suggests using a yoga mat spray to incorporate essential oils into your practice. You can create a mat spray by combining 1 cup of water with ¼ cup of witch hazel and adding 12 drops of tea tree essential oil and 8 drops of either lemongrass or lavender essential oil. Please note that this may not be suitable for certain mat brands.¹⁷ 

Eye pillows

Another suggestion from Marita Dortins is to use eye pillows with dried lavender, mixed with a drop of essential oil. This provides a feeling of calmness and relaxation.¹⁷ 

Safety precautions and considerations

Dilution guidelines

It is important to dilute your essential oils as undiluted essential oils can cause allergic reactions and skin irritation. Dilution guidelines are as follows:

• 1% dilution: 5-6 drops of essential oil in 30ml of carrier oil. For children, the elderly, those who are pregnant or chronically ill
• 2% dilution: 10-12 drops of essential oil in 30ml of carrier oil. For healthy adults using essential oils long-term
• 3% dilution: 15-18 drops of essential oil in 30ml of carrier oil. Dilution is to be used if you have a specific illness/injury and are using this short-term
• 5% dilution: 25-30 drops of essential oil in 30ml of carrier oil. Dilution is to be used if you have an acute injury or illness for a maximum of 1-2 weeks due to the strong dilution

Patch testing

It is important to patch test for essential oils to see if you have any sensitivity to them before using them.¹⁸

Avoiding sensitive areas

You should avoid putting essential oils in the following areas:

• Ear
• Eye
• Vagina
• Anus
• Inside the nose/nostrils

Pregnancy and medical conditions precautions

Lower concentrations (more carrier oil to essential oil) are recommended for pregnant individuals, children^, and those with asthma, undergoing radiotherapy, or having skin conditions.¹⁹

Summary

• Essential oils can provide stress relief, as well as relieving symptoms of anxiety and depression
• Combining yoga practice with essential oils can make you feel calmer and more relaxed
• Essential oils can aid in meditation and breathwork during yoga, allowing you to feel more focused and centred, as well as inhaling deeper, relaxing breaths
• Essential oils can be added to your yoga practice via massage, direct or indirect inhalation, a diffuser, eye spray, topical application, and yoga mat spray
• Essential oils must be used at a safe dilution, which can vary for those who are elderly, children, pregnant, or have certain medical conditions