Relaxing Aromatherapy Scents: What Research Actually Supports
What the Evidence Actually Suggests
When people talk about aromatherapy for relaxation, certain scents appear again and again. Lavender. Citrus. Chamomile. These associations are so common that they can start to feel unquestioned, almost assumed.
This third article in the MindfulSerena aromatherapy series takes a slower, more careful look at those assumptions.
Rather than asking whether a scent is “relaxing,” this article asks a more grounded set of questions. Which scents are most often studied in relation to stress and relaxation? What kind of evidence exists for each? How consistent are the findings? And where should caution or restraint apply?
Aromatherapy is discussed here as an optional, complementary sensory practice. It is not framed as necessary, corrective, or therapeutic. The goal is not to convince you to use scent, but to give you enough context to decide calmly whether it belongs in your life at all.
How “Relaxation Scents” Are Typically Identified
Before looking at individual scents, it helps to understand how they become associated with relaxation in the first place.
Most scent–relaxation links come from a combination of:
Small clinical or laboratory studies
Observational research in healthcare or wellness settings
Cultural familiarity and repeated use over time
In research, relaxation is usually measured through self-reported stress or anxiety scales, sometimes paired with physiological markers such as heart rate or blood pressure. These markers can suggest a calming response, but they do not define it conclusively.
Importantly, the term “relaxation” itself is broad. It can mean reduced tension, a sense of comfort, lower perceived stress, or simply a pleasant experience. Studies do not always distinguish clearly between these outcomes.
With that context in mind, the sections below describe scents most commonly linked to relaxation, along with what the evidence does—and does not—support.
Lavender: The Most Studied Relaxation Scent
Lavender is by far the most frequently researched scent in aromatherapy studies related to relaxation and stress perception.
Across multiple small trials and reviews, lavender inhalation has been associated with modest reductions in self-reported anxiety or stress in certain settings, such as dental offices, hospital rooms, or controlled laboratory environments.
Some studies also report small changes in physiological markers like heart rate variability, which may suggest a calming response. However, these effects are generally short-term and context-specific.
The strength of evidence for lavender is often described as suggestive but limited. Reviews consistently note issues such as small sample sizes, lack of blinding, and reliance on subjective measures.
In practical terms, lavender appears to be one of the better-studied scents for relaxation. That does not make it universally effective, nor does it guarantee a noticeable response for every individual.
For some people, lavender is simply neutral—or even unpleasant. That response is as valid as any reported benefit.
Safety considerations
Lavender is generally well tolerated when used appropriately for inhalation. However, concentrated exposure in enclosed spaces may cause headaches or nausea for some individuals. Those with respiratory sensitivities should approach cautiously.
Chamomile: Familiar, But Less Studied for Inhalation
Chamomile is widely associated with calm and rest, largely due to its long history of use in teas. Its association with aromatherapy, however, is supported by far fewer inhalation-based studies.
Some small studies suggest that chamomile aroma may be linked to reduced subjective anxiety in controlled environments. Others find no significant effect beyond pleasantness.
Because chamomile is often perceived as gentle and non-stimulating, its calming reputation may be shaped as much by expectation and cultural familiarity as by direct neurological effects.
Current evidence for chamomile inhalation remains limited. Reviews tend to describe it as plausible but under-researched in the context of aromatherapy.
Safety considerations
Chamomile belongs to a plant family that can trigger allergic reactions in some individuals. Anyone with known sensitivities should avoid exposure. As with all scents, less is generally safer.
Bergamot and Other Citrus Scents: Mood and Alertness Over Sedation
Citrus scents such as bergamot, sweet orange, or lemon are sometimes grouped with relaxation scents, but their effects may differ subtly from those of lavender or chamomile.
Studies suggest that citrus aromas are more consistently associated with mood elevation and reduced tension, rather than sedation or drowsiness. Some participants report feeling calmer and more positive, while others feel more alert.
This distinction matters. Relaxation does not always mean sleepiness. For some people, reduced stress comes from feeling lighter or clearer rather than quieter.
Evidence for citrus scents includes small randomized trials and observational studies, often with mixed results. As with other aromatherapy research, effects tend to be modest and highly individual.
Safety considerations
Citrus oils can be irritating in high concentrations. While inhalation is generally considered low risk, prolonged or intense exposure may cause headaches or discomfort for some individuals.
Ylang-Ylang and Frankincense: Less Evidence, More Ambiguity
Scents such as ylang-ylang and frankincense are sometimes discussed in relation to relaxation, particularly in spa or wellness contexts. Scientifically, they are less well studied than lavender or citrus.
A small number of studies suggest possible associations with reduced heart rate or perceived stress, but findings are inconsistent. In some cases, these scents appear stimulating rather than calming, depending on concentration and context.
Because evidence is sparse, it is difficult to draw meaningful conclusions. Reviews typically describe these scents as insufficiently studied rather than ineffective.
Their inclusion in relaxation discussions often reflects tradition or aesthetic preference more than research consensus.
Safety considerations
Stronger or more complex scents may be overwhelming for sensitive individuals. Gradual exposure and low concentration are especially important here.
Why Evidence Strength Varies So Widely Between Scents
One reason some scents appear better supported than others is simply research attention. Lavender has been studied repeatedly. Many other scents have not.
Another factor is variability in human response. Scent perception is shaped by genetics, memory, and personal history. A scent associated with comfort in one culture or household may feel unfamiliar or unpleasant in another.
Study design also plays a role. Without standardized dosing, delivery methods, or outcome measures, comparing results becomes difficult.
These factors help explain why even the “best-supported” scents come with cautious conclusions.
What “Limited Evidence” Actually Means for Daily Life
When research describes evidence as limited, it does not mean you should avoid the practice. It means expectations should remain modest and flexible.
A scent may help you unwind at the end of the day. It may also do nothing. Both outcomes fit within what science currently suggests.
Aromatherapy does not need to work consistently to be acceptable. It simply needs to be optional and non-reliant. If you find yourself depending on scent to cope, that is a signal to look more broadly at your support systems.
Used occasionally, thoughtfully, and without pressure, scent can be one small element in a calming environment.
A Grounded Way to Approach Relaxation Scents
Rather than asking which scent is “best,” a more grounded question is: Do any scents feel neutral or pleasant enough to include in quiet moments?
There is no requirement to respond strongly. There is no hierarchy of sensitivity. You are not missing depth or awareness if scent plays no role in your relaxation.
Aromatherapy remains a personal choice, shaped by preference rather than obligation.
That framing protects autonomy, which matters far more than any individual aroma.
Looking Ahead in the Series
The next articles in this series will continue to explore aromatherapy through a practical, evidence-informed lens. They will address everyday use, boundaries, and when scent may not be appropriate.
At every step, the intention remains the same: to inform without persuading, and to respect the reader’s ability to decide.
You are always allowed to opt out.