The Scented Path
Aromatherapy, Smell, and Healing
For many years I have enjoyed the smell and taste of many different herbs. I like making tea with lemon balm, which has a fresh lemon scent that helps me relax, and rosemary is a great herb for cooking. Rosemary also has a sharp, herbal scent with a hint of citrus and mint, and I find it very uplifting.
My favorite is lavender. When I put two to three drops of lavender essential oil on my pillow, it feels very relaxing, and it helps me fall asleep.
Is there a scent that changes how you feel the moment you breathe it in, or carries you back to a particular time and place?
There is a reason a scent can work so quickly. When you breathe in an aroma, the signal travels from your nose to the olfactory bulb, the first relay station for smell. From there it reaches areas of the brain involved in memory and emotion, including the amygdala. In other words, smell is wired into the parts of your brain that handle feeling and memory. This helps explain why a familiar scent can bring back a whole moment.
Scents can also nudge how we feel. In one laboratory study, 144 healthy adults took a long set of tests while smelling rosemary, lavender, or nothing. By the end, the rosemary group felt more alert than the other two groups. Both scent groups also kept their spirits up better than the no-scent group. In other words, a pleasant aroma may help keep your mood steady during a demanding task. It was a one-time lab test, though, and neither scent changed how calm people felt. Rosemary’s lift fits how I experience it, but one study can’t tell you how a scent will work for you.
The research on using scents to support wellness, which is called aromatherapy, is encouraging, though still developing. A 2026 review in Holistic Nursing Practice linked lavender oil to better sleep quality across 11 trials, and the authors call for more high-quality research. The National Institutes of Health takes a more cautious view. It says it is unclear whether lavender aromatherapy helps with anxiety, stress, or sleep. It considers lavender aromatherapy possibly safe, and some people report an improved quality of life. In other words, the science hasn’t settled the question, and my lavender routine is my own experience, not proof.
A few cautions are worth knowing. Lavender aromatherapy may cause headaches or coughing, and lavender on the skin can cause an allergic reaction in some people. If you are pregnant or breastfeeding, take medicines, or share your home with pets, check with your healthcare provider or veterinarian first.
If you’re curious, you don’t need much to begin. Start with one herb you already like. Rub a leaf of rosemary or lemon balm between your fingers, breathe in slowly, and notice how you feel.
Rosemary is wonderful in the kitchen, where a few sprigs can flavor a meal and fill your home with fragrance. Lemon balm leaves steeped in hot water make a simple cup of tea, which I enjoy. A small potted plant of each herb on a windowsill gives you something to smell, to cook with, and to brew.
For lavender, a small sachet by your bed is a gentle way to try the scent I use. Think of it as a small ritual: a few moments to pause, breathe, and enjoy something that smells good. You don’t need to get it perfect, and you can change your choice as often as you like.
Choose a scent you already love, and notice what it does for you. If it helps you pause, breathe, and settle, it has done something useful, whatever the research eventually shows. If trouble sleeping or ongoing anxiety has lasted for weeks, talk with your healthcare provider.
Get Travis Brown’s stories in your inbox
Join Medium for free to get updates from this writer.
A familiar scent can be a small, easy reminder to slow down.
Travis Brown, APRN, MSN, MBA
Guiding Light Health and Wellness
For essays like this delivered straight to your inbox each week, subscribe free at https://guidinglighthealthandwellness.substack.com
The information shared in this article is intended for educational and informational purposes only and should not be construed as medical advice. As a Nurse Practitioner, I am committed to providing general health information to support your wellness journey. However, this content is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your qualified healthcare provider with any questions you may have regarding a medical condition or treatment plan.
Travis Brown, APRN, MSN, MBA, is a Nurse Practitioner and founder of Guiding Light Health and Wellness.
References
Helwany, M., & Bordoni, B. (2023). Neuroanatomy, cranial nerve 1 (olfactory). In StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK556051/
Moss, M., Cook, J., Wesnes, K., & Duckett, P. (2003). Aromas of rosemary and lavender essential oils differentially affect cognition and mood in healthy adults. International Journal of Neuroscience, 113(1), 15–38. https://doi.org/10.1080/00207450390161903
Shen, H., Zhang, L.-J., & Zhu, W.-Y. (2026). The sleep-enhancing effect of lavender essential oil in adults: A systematic review and meta-analysis. Holistic Nursing Practice, 40(2), 105–118. https://doi.org/10.1097/HNP.0000000000000734
National Center for Complementary and Integrative Health. (2025). Lavender: Usefulness and safety. National Institutes of Health. https://www.nccih.nih.gov/health/lavender
ASPCA Animal Poison Control Center. (2022, June 23). The essentials of essential oils around pets. ASPCA. https://www.aspca.org/news/essentials-essential-oils-around-pets
Benson, K. (n.d.). Updates on essential oils. Pet Poison Helpline. https://www.petpoisonhelpline.com/uncategorized/updates-on-essential-oils/
