Essential Oils Aromatherapy Guide for Beginners to Start Safely

Although the use of aromatherapy isn’t new, it has gained a wild fanfare in recent years. We want to make sure you have a clear aromatherapy guide to using essential oils for beginners to use them safely and confidently.

More and more people are using them in place of artificial fragrances in the home, putting them on their bodies, trying them for culinary purposes, and creating healing remedies. The more we use these natural remedies, the more we fall in love, and it’s hard to remember a time when aromatherapy was an unfamiliar term.

Everyone has to start somewhere, though – few of us were born into families who already used aromatherapy regularly. If you are just starting out and find yourself a bit lost in the jargon, recipes, and excitement, don’t worry. You aren’t alone. Let’s take a little bit of time here and catch you up to speed.

What are Essential Oils?

“And the leaves of the tree are for the healing of the nations.” (Revelation 22:2)

No other substance on earth epitomizes this Bible verse quite like essential oils, in my opinion.

For those new to aromatherapy, the first questions often are: What is aromatherapy, and what exactly are they? While you might associate aromatherapy with massage oils, incense, or the fragrant notes of perfumes, these are only a part of the picture.

The term “essential oil” doesn’t mean these oils are indispensable, though many of us would argue they are. Scientifically known as volatile oils, these substances are the parts of plants that release quickly into the air, giving plants their distinct aromas. According to the Encyclopedia Britannica, they were named for their role in capturing the essence of a plant’s fragrance and flavor.

Essential oil, a highly volatile substance isolated by a physical process from an odoriferous plant of a single botanical species…Such oils were called essential because they were thought to represent the very essence of odor and flavor. (1)

Essential oils are why you can smell a rose when you lean in close or why your garden smells so wonderful. These oils are found in various parts of plants, including roots, stems, leaves, and flowers. While not always essential to the plant’s survival, essential oils serve various functions and are incredibly complex, offering broad therapeutic benefits.

In essence, they are concentrated plant extracts filled with unique molecules that cater to the plant’s needs. This phytochemistry is crucial, as it helps us understand how best to use these oils for health and wellness.

Herbal Oils vs. Essential Oils

Ancient civilizations understood that fragrance was more than just a pleasant smell; they believed in its therapeutic power. (5) For instance, in biblical times, fragrant offerings and incense were used for their aromatic benefits, which included the presence of essential oils. However, the modern use differs significantly. Today, we can isolate and use essential oils exclusively, unlike in ancient times when they were part of a broader herbal mixture.

Herbal Oils: Herbal oils are created by infusing plant material, such as herbs, into a carrier oil like olive oil. This process extracts the volatile chemical constituents along with other beneficial compounds from the plant, resulting in an oil that contains a broad spectrum of medicinal properties. Although the essential oil is present, it is in small amounts, and the infusion retains a variety of other plant compounds.

Essential Oils: These are the concentrated, volatile compounds extracted from plants, typically through steam distillation. This process isolates the essential oil, making it the sole product of the plant extract. It requires large quantities of plant material to produce even a few drops of oil. For example, it takes a significant amount of plant material to fill a 5ml bottle.

• Herbal Oils: Contains volatile oils and other plant compounds; medicinally strong but less concentrated than essential oils.
• Essential Oils: Pure and concentrated; isolated from large amounts of plant material.

So remember, herbal-infused oils can contain essential oils, but essential oils cannot contain herbal oils. This distinction is crucial for understanding their different applications and benefits.

History of Aromatherapy

Modern distillation procedures are relatively new in relation to the Earth timetable. However, Nicander (b.c. 183—135), a Greek poet and physician for example, “Spoke of the extraction of perfumes from plants by what we should now call a process of distillation,” and we have other ancient accounts of crude methods to extract the precious oil from plants. (4)

The term aromatherapy was coined by a French chemist named Rene-Maurice Gattefosse in the 1930s. His work ultimately led to the modern understanding of therapeutic grade essential oils having healing benefits. (2)

This shift toward isolating and emphasizing the use of essential oils as a separate and concentrated compound with the goal of therapeutic results has shaped what we know about aromatherapy today. It gave us the vials of pure essential oils, separate from the other compounds, which shared space within the larger composition of a plant. But it wasn’t the first time essential oils were recognized for their healing abilities.

Because essential oils are part of herbs – the aromatic compound that hits your nose right away – they can be part of herbal preparations. The practice of using herbs as medicine dates back to the beginning of human history, and since we have always had noses, the fragrant component of those herbs did not go unnoticed.

Most civilizations utilized fragrant herbs for medicine and rituals, and oil extractions were commonly used to separate the fragrance and medicinal benefits from the bulkier material of the rest of the plant. Many of the oils used in this way were rich in essential oils that we continue to use to this day – myrrh, cinnamon, frankincense, cassia – prized for their fragrances and traded vigorously throughout the ancient world and into the development of the Western world we know today. (3)

The ‘spices’ were burned, infused into carrier oils such as sweet almond oil, and even crudely distilled. This crude distillation produced something similar to what we now call hydrosols, which contain minute amounts of the essential oil from the distillation process.

Today, thanks to pioneers such as Gattefosse, we really do have essential oil extraction down to a science, and we’re learning more all the time.

How Aromatherapy Works: Putting Oils in Context

Let’s put this into practical terms. Take cinnamon, for example. It’s a delicious spice made from ground-up bark, rich in a combination of many chemical components, including essential oils. When you sprinkle ground cinnamon on your toast or add it to tea, you’re consuming a blend of these components.

To create cinnamon essential oil, the bark undergoes a distillation process to extract the vital essence. Large quantities of bark are required to produce just a small vial. Same bark, same plant – but would you shake your cinnamon essential oil bottle all over your morning toast as you do with the powder?

No. When the essential oil is part of the whole product, it’s present in such small amounts that its contribution is minimal compared to the combined molecules that create the flavor, texture, and benefits of powdered cinnamon.

In contrast, using essential oil isolates these specific molecules, allowing us to leverage their potent health benefits. For example, cinnamon bark essential oil is a powerful antibacterial agent that is far more concentrated than what’s found in your dessert seasoning. (6)

However, essential oils need to be used carefully to avoid safety issues. Cinnamon bark, while potentially beneficial, can also be a dermal irritant. This means it could cause skin irritation or harm the tender lining of your mouth and throat if used improperly.

Additionally, you should note that essential oils from different parts of the same plant (like bark vs. leaves) or different varieties of the plant can have varying chemical constituents and will act differently. The benefits of aromatherapy for each oil can also be influenced by growing methods, seasons, and harvesting techniques.

Thanks to advancements in our understanding and the scientific research surrounding essential oils, we can now use them intentionally. We combine the art and science of aromatherapy to use these healing oils safely, confidently, and effectively.

An Aromatherapy Guide to Basic Essential Oil Uses

Aromatherapy, combining aroma and therapy, indicates therapeutic benefits using fragrance. There are three primary ways of use: inhalation, topical application, and internal use. Familiarizing yourself with the safety guidelines and basics of each method will help you personalize and explore their full potential.

Inhalation

Inhalation is the oldest and arguably the safest form of using essential oils. Diffused oils, when used correctly, are safe for most people due to their low concentration levels.

• Diffusion: Ideal for a blend of oils or a single oil that you want to affect the entire room. Use 2-3 drops in a diffuser or simmering water. Good for energizing, antimicrobial, and relaxing effects. Examples: citrus, lavender, rosemary. Try floral scents or read our Diffuser Blend Guide to find our signature scents for any occasion.
• Personal Inhalation: Portable and direct inhalation using jewelry-style inhalers or personal diffusers. Use 1-2 drops on a cotton ball or cotton tube insert for on-the-go aromatherapy. Good for clear breathing, focus, anxiety, headaches, and stress relief. Examples: eucalyptus radiata, bergamot, peppermint.
• Steam Inhalation: More intensive, using 2-3 drops in boiling water. Place a towel over your head and inhale deeply. Good for clearing nasal passages and the respiratory system. Examples: eucalyptus, citrus, tea tree.
• Sprays: Combine 10-20 drops of essential oils with alcohol and distilled water for air freshening, cleaning, and body sprays. See one of Mama Z’s signature scents in a room spray recipe you can adapt with your own blend of oils. Examples: tea tree, lemon, thyme.

Topical

Topical use involves applying essential oils directly to the skin, allowing absorption through pores for both local and systemic benefits. Dilution with carrier oils is crucial to avoid irritation.

• Carrier Oils: Common ones include coconut, olive, sweet almond, jojoba, avocado, apricot seed, and sunflower. Each has its own benefits and enhances the potential blend.
• Dilution Rates:
  • 0.5%: For strong oils, children, and those testing for sensitivity. Good for irritating oils and sensitive individuals. Examples: cinnamon, eucalyptus, peppermint.
  • 1%: For powerful oils and sensitive skin areas. Good for facial applications and delicate skin. Examples: tea tree, frankincense.
  • 2-3%: The most common range for massage oils, lotions, and creams. Good for most applications. Examples: geranium, helichrysum, and chamomile.
  • 5%+: Higher concentrations for specific uses, with caution. Examples: lavender, sweet orange, tea tree.

Internal

Some essential oils are safe for ingestion, typically for culinary uses or under professional guidance. It’s essential to understand dosage and dilution.

• Culinary Use: Use 1-2 drops mixed in a lipid or syrup portion of a recipe. Good for digestive wellness and flavor enhancement. Examples: dill, sweet orange, cinnamon.
• Water Dispersal: Use a dispersing agent (See our full guide on dispersing and diluting essential oils) or mix 1 drop in a teaspoon of honey before adding to water. Good for quick ingestion and digestive health. Examples: chamomile, ginger, lavender.
• Encapsulated Oils: Used for direct stomach or intestinal delivery, diluted in a carrier oil such as avocado oil or olive oil. Good for regular consumption and targeted health benefits. Examples: peppermint, lavender, lemon.

It’s essential to approach internal use with caution and seek professional guidance. For those starting, it’s advisable to consult a healthcare provider before ingestion.

By understanding these guidelines, you can safely and effectively use essential oils to enhance your well-being.

Conversions and Dilution of Essential Oils

Dropper sizes vary, and volume varies based on oil, so advanced techniques would include more specific measuring techniques. Most bottles that I’ve seen contain either 5 ml or 15 ml of oil, which would be 100 drops or 300 drops, respectively. For you math enthusiasts out there, this is how the conversions all pan out:

• 1/8 oz. = 3.75 ml
• 1/4 oz. = 7.5 ml
• 1/2 oz. = 15 ml.
• 1 oz. = 30 ml
• 4 oz. = 120 ml
• 8 oz. = 237 ml
• 16 oz. = 473 ml

The final conversion typically looks like this:

• 1/8 oz. = 75 drops
• 1/4 oz. = 150 drops
• 1/2 oz. = 300 drops
• 1 oz. = 600 drops

Using these conversions:

• 1% dilution: 6 drops of EO per oz of carrier oil (1% of 600 drops is 6)
• 2% dilution: 12 drops of EO per oz of carrier oil (2% of 600 drops is 12)
• 3% dilution: 18 drops of EO per oz of carrier oil (3% of 600 drops is 18)

If working with tablespoons is more comfortable for you, 1 oz. = 2 tablespoons. So, there are 300 drops of EO in a tablespoon.

• 1% dilution: 3 drops of EO per tablespoon of carrier oil (1% of 300 drops is 3)
• 2% dilution: 6 drops of EO per tablespoon of carrier oil (2% of 300 drops is 6)
• 3% dilution: 9 drops of EO per tablespoon of carrier oil (3% of 300 drops is 9)

If working with grams, 1 drop of essential oil = 0.02 to 0.03 grams approximately (depending on your dropper), which converts to 20-30 milligrams or 20000 micrograms (µg).

So 30 mg is about 1 drop.

5 Steps to a Daily Routine with Aromatherapy

So now that you know what an essential oil is to a plant, how to differentiate between an herbal oil and an essential oil, how the ancients used oils, and how that has evolved over time to the modern science of aromatherapy – are you hooked yet?!

Aromatherapy is absolutely incredible. Plants are literally throwing these substances at us (Really! Pay attention the next time you walk past a lavender shrub). Then, chemists can isolate those substances and analyze their very molecules. And THEN we can begin to study how these things impact our health. Amazing. If you aren’t hooked yet, you will be once you get started.

• The best place to begin with aromatherapy is with familiar scents that are personal favorites. Lavender is both a familiar scent and a versatile and safe essential oil. The citrus oils are also easy to use on their own or in blends. Choose a few, and then learn all you can about them.
• Next, locate a source and make your purchase. Remember that it takes large amounts of plant matter to make small amounts of oil, so a cheap bottle of precious oil is not likely to be high quality. You want real essential oils– nothing synthetic – and always pure, especially if you are going to learn to safely ingest them.
• Once you have a few oils ready to go, start by diffusing them on their own and then in combinations of a couple of drops of two or three of them at a time. You can buy a diffuser, or you can simply simmer a pot of water on the stove and add your drops there.
• When you are familiar and comfortable with the scents, you will start to learn what blends you like. As you learn more about their effects, you can begin to create blends for specific reasons, like energizing your sluggish afternoon or clearing the air after a virus passes through the house.
• From there, you can begin to experiment with diluted topical applications, like a soothing peppermint rub or a calming massage.

The important thing is to always be learning – never stop learning! The more we learn and grow, the better we can utilize these precious, truly essential oils.

Best Essential Oils for Beginners to Try

There are some essential oils that are known for being well-suited for beginners or budget-friendly when you’re just getting started. Learn how to make sure you’re purchasing high-quality essential oils through checks such as gas chromatography reports and more.

• Lavender Essential Oil: Widely recognized for its soothing and calming properties, lavender oil is used for soothing skin irritations, healing burns, cuts, and wounds, as well as for reducing stress and improving sleep.
• Peppermint Essential Oil: Known for its versatility, peppermint oil is effective for digestive issues such as upset stomach, respiratory relief, and muscle pain. It’s also noted for its antimicrobial properties and ability to boost energy.
• Lemon Essential Oil: This citrus oil is praised for its antimicrobial and anti-inflammatory properties. It is amongst our favorite scents and we often use lemon oil for cleaning, boosting energy, and improving mental clarity.
• Tea Tree Essential Oil: Often highlighted for its antibacterial and antifungal properties, tea tree oil is effective for treating skin conditions and infections. It’s beneficial for many skin types and a popular antimicrobial. Because this oil is often adulterated, be sure you are buying high-quality oils.
• Oregano Essential Oil: Known for its potent antibacterial and antifungal properties, oregano oil is used for respiratory issues, digestive health, and immune support. Add a drop to homemade cleaners for enhanced sanitizing effects.
• Eucalyptus Essential Oil: Famous for its respiratory benefits, eucalyptus oil is also an effective antibacterial and antifungal agent. It’s also proven to relieve sore muscles.
• Orange Essential Oil: Orange oil supports immune health, regulates inflammation, and helps with skin care. It’s also effective against a wide range of bacteria and is an oil I love using for weight loss.
• Lemongrass Essential Oil: This oil is frequently used in skin care products for its relaxing properties and is noted for its powerful antibacterial effects. Its strong scent means healing in our family.
• Rosemary Essential Oil: Rosemary oil has aromatic compounds proven to improve memory and brain function, normalize blood pressure, and stimulate hair growth. It is an uplifting scent that stimulates.
• Geranium Essential Oil: Known for regulating hormones and treating acne, geranium oil also helps relieve anxiety and depression. Along with ylang ylang, they have lovely floral scents that blend well with others.
• Thyme Essential Oil: With its strong antimicrobial properties, thyme oil is effective for digestive health and immune support. Made from an herb with a strong scent, this oil is known for the therapeutic properties it contains.
• Ginger Essential Oil: Ginger is used for digestive issues, reducing inflammation, and improving overall health. It’s also energizing and acts as a catalyst for other compounds.

Our Favorite Essential Oil Blend Recipes

I’m not sure about you, but my wife and I utilize essential oils all day long. It enhances our mood, health, and virtually every aspect of our lives! We have an essential oil diffuser in nearly every room in our home, and once we gave all those toxic air freshener plug-ins and aerosols the boot, we started to notice some pretty cool changes in our health and the health of our children.

These are our favorite blend recipes:

• Good Bye Allergy Blend – Lavender, lemon, and peppermint
• Healthy Digestion Blend – Anise, caraway, fennel, ginger, lemon, tarragon
• Focus Blend – Cedarwood, frankincense, sandalwood and vetiver
• Christmas Blend – Fir (Balsam, Douglas, white), peppermint and vanilla absolute
• Holy Anointing Blend – Cinnamon, frankincense, myrrh (cinnamon is a hot oil when used topically. Always dilute it appropriately or use in a diffuser instead of a topical blend.)
• Immune Boosting Blend – Cinnamon, clove, eucalyptus, rosemary, orange and lemon
• Joyful Blend – Orange, lemon, bergamot, grapefruit and vanilla absolute
• Deep Breathing Blend – Cardamom, eucalyptus, lemon, peppermint, rosemary, tea tree
• Sleepy Time Blend – Roman chamomile, lavender, and vetiver

At this point, you may be asking, “How can these aromatherapy blends make a difference in my life?”

Well, it’s all about the Healing Power of Essential Oils…Find out how to use essential oils with our Essential Oils for Abundant Living Masterclass.

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