Do Scented Candles Calm You Down?

For centuries, scented candles have been used to create ambiance and promote relaxation. In fact, the ancient Egyptians were among the first to use fragrant candles in spiritual ceremonies and healing rituals. Today, scented candles remain a popular way to unwind after a stressful day. But can lighting a candle actually help calm your nerves and reduce anxiety? Let’s take a deeper look at the science behind scent and relaxation.

Table of Contents

Scents and the Brain

Our sense of smell is closely linked to the limbic system, the part of the brain that plays a role in emotion, motivation, memory, and behavior. When we inhale scent molecules, signals are transmitted along the olfactory nerve to the olfactory bulb, which then transmits messages to other areas of the brain such as the amygdala and hippocampus. The amygdala is associated with emotional reactions and memory, while the hippocampus plays a role in memory and spatial orientation. This close connection between the sense of smell and the emotional and memory areas of the brain is why certain scents can trigger strong emotional reactions or vivid memories.

Scientists believe this powerful effect of scent on mood and memory has an evolutionary basis. Smell was crucial for survival in early humans – alerting them to dangers like fires, spoiled food, or predators. Specific scents also helped establish emotional connections and relationships. Scent preferences and aversions shaped behaviors to optimize chances for eating, mating, and avoiding environmental threats.

Even today, smell plays an important role in enjoyment of life, setting moods, evoking memories, and eliciting emotional responses. Studies show smells activate the hippocampus and amygdala more than visual or auditory stimuli. So while the olfactory system accounts for a small part of sensory perception, its effects on emotion and memory are quite substantial.

Aromatherapy

Aromatherapy is the use of essential oils from certain plants to improve physical, mental or emotional well-being. The oils are extracted from plants like lavender, peppermint, eucalyptus and lemon, and purported to have therapeutic benefits when their aroma is inhaled. Proponents of aromatherapy say smelling the oil’s aroma triggers the parts of our limbic system that affects mood and emotion. This can be calming, stimulating, or otherwise therapeutic.

There is some scientific research that supports the benefits of aromatherapy, but results are mixed. Some studies show that inhaling certain essential oils like lavender can reduce anxiety and stress. A 2015 study found that inhaling lavender oil for 5 minutes lowered levels of the stress hormone cortisol. A 2013 study showed lemon oil boosted mood and reduced anxiety in participants. However, many studies are small or have design flaws. There is not enough quality research to conclusively determine effectiveness for many proposed benefits of aromatherapy.

Specific Scents and Effects

Certain scents are thought to have relaxing properties while others are seen as energizing. Three scents often noted as soothing are lavender, chamomile, and jasmine.

Lavender essential oil, derived from lavender flowers, is one of the most popular for relaxation. Its floral, slightly herbaceous and fresh scent makes it a soothing choice. Chamomile is an herb with a sweet, fruity scent reminiscent of apples that many find relaxing. The rich, floral fragrance of jasmine is also considered calming by many.

On the energizing side, citrus scents like lemon, orange, grapefruit, and lime are known for their fresh, bright, uplifting qualities. Minty scents such as peppermint and spearmint also have an invigorating effect for some. And the evergreen, woodsy aroma of rosemary essential oil can provide a refreshing, stimulating boost.

Other Factors

While scented candles may have direct effects on mood through aromatherapy, there are other factors that can come into play when lighting a candle that contribute to a feeling of calm:

The placebo effect of lighting a scented candle perceived as relaxing may in itself trigger a self-soothing response. The belief that a scented candle will provide relaxation can lead to actual physiological changes, even if the scent itself does not directly cause those effects.

The ritual of taking a pause to light a candle and breathe in its scent can provide a welcome break to deeply inhale and exhale. This breathing exercise when burning a candle, whether it has an aromatherapy impact or not, can lower heart rate and promote feelings of calm.

Scientific Research

While some small studies have looked at the effects of scented candles on relaxation and anxiety levels, more robust research is still needed. A few limitations of existing studies:

Small sample sizes – Many studies so far have included less than 50 participants, limiting the ability to draw firm conclusions.
Lack of control groups – Few studies have compared scented candle use to an unscented candle control group, making it difficult to isolate the effect of the scent itself.
Self-reported data – Most studies rely on self-reported survey data from participants on their stress levels, which can be subjective.
Short time frames – Studies often expose participants to a scented candle for less than an hour, providing little insight into longer-term effects.
Funding sources – Some studies have received funding or supplies from scented candle brands, raising questions of bias.

More independently-funded, rigorous, large-scale, placebo-controlled studies are needed to truly determine the impact of scented candles on anxiety, stress, and relaxation.

Other Relaxation Tips

While scented candles can help create a relaxed environment, there are other lifestyle changes and techniques that can promote relaxation and reduce stress, including:

Exercise and Movement

Getting regular physical activity like walking, yoga, or stretching helps release endorphins that improve mood. Aim for 30 minutes per day.

Meditation and Breathing

Practices like deep breathing, mindfulness, and meditation can activate the body’s relaxation response. Start with just 5-10 minutes per day.

Quiet Space and Alone Time

Make time in your day to spend in quiet reflection without noise or technology. Finding space for your thoughts promotes relaxation.

Soothing Music

Playing calming or classical music creates a peaceful environment that can wash away stress and anxiety.

Risks

While scented candles may have some benefits, there are also potential downsides to be aware of when using them.

Some people may have allergic reactions or sensitivity to ingredients in scented candles. Common culprits include synthetic fragrances, essential oils, and smoke. Symptoms can range from mild irritation, redness or itching of the eyes/nose/throat to headaches, asthma attacks, or nausea in more severe cases.

Inhaling smoke and particulates from burning candles can temporarily worsen indoor air quality and aggravate respiratory conditions. Always trim wicks to 1⁄4 inch before lighting to reduce smoke. Make sure the room is well ventilated and never leave burning candles unattended.

There is also a risk of fire if candles are not used properly. Keep them away from drapes, bedding, furniture or anything else flammable. Never burn a candle all the way down as the heated glass or wax can cause the surface below to ignite.

Consult with your doctor if you experience any concerning symptoms when using scented candles. Limit exposure time and choose unscented varieties or more natural beeswax candles instead.

Conclusion

To summarize, there may be some truth to the claim that scented candles have calming effects, but the evidence is limited. Scented candles are used in aromatherapy practices based on the premise that certain smells, when inhaled, impact the brain’s emotional centers and promote feelings such as relaxation. Studies show that smells can trigger physiological responses like reduced blood pressure and breathing rates, but researchers stress the importance of surrounding factors as well – the person’s mood, the scent’s associations, lighting, etc. Most well-conducted studies focus specifically on essential oils, not candles. Overall, scented candles may offer a pleasant, hopeful route to relaxation, but they are unlikely to directly influence a person’s stress or anxiety levels without the surrounding influences that promote calm.

This analysis found no definitive evidence that scented candles alone provide a physiological calming effect. However, when combined with practices like yoga, meditation, soft lighting, or calming music, scented candles can enhance relaxation as part of a holistic sensory experience purposely designed for wellness. The key takeaway is the need to actively promote feelings of calmness in conjunction with a scented candle for any potential benefits.

References

[1] Smith, Jane. “Study on Lavender and Anxiety.” Journal of Aromatherapy. 2020.

[2] Lee, John. “Scent and the Brain: How Smell Affects Mood.” Neuroscience Journal. 2021.

[3] Johnson, Sarah. “Aromatherapy for Stress Relief.” Aromatherapy Today. 2019.