The Power Of Aromatherapy For Each Nervous System State
HOW SCENT CAN SERVE AS A SOMATIC TOOL FOR REGULATION, RESTORATION AND EMOTIONAL BALANCE
Your sense of smell is deeply tied to your nervous system. It bypasses logic and speaks directly to the limbic brain — the part of you responsible for memory, emotion and survival.
This makes aromatherapy a powerful tool for nervous system wellness. Certain scents can support regulation, soothe stress, or help bring you back into your body, depending on the state you’re in.
In this guide, we explore how to use aromatherapy to meet the needs of each nervous system state — so you can build a sensory toolkit that helps you shift, soften and come back to center.
AROMATHERAPY ACROSS NERVOUS SYSTEM STATES
In Regulation (Ventral) — Deepen Presence And Connection
In the state of Regulation, you feel grounded, clear and open. Aromatherapy in this state isn’t about fixing — it’s about enhancing your connection to the present moment and supporting an ongoing sense of ease.
- Suggested Scents: Neroli, bergamot, rose, sandalwood
- Intention: Sustain clarity, invite creativity, deepen joy
- Supportive practice: Diffuse uplifting oils while journaling, meditating, or enjoying a mindful walk. Let the scent anchor you in the now.
In Activation (Sympathetic) — Soothe And Slow Down
Activation brings energy — but often too much. The system is on high alert. Aromatherapy can help soften the edges, slow the breath and remind the body that it’s safe to settle.
- Suggested Scents: Lavender, chamomile, frankincense, vetiver
- Intention: Reduce restlessness, ease tension, encourage exhalation
- Supportive practice: Rub a calming oil into your palms and cup them over your nose. Breathe in for four counts, hold for two, exhale for six. Repeat as needed.
In Depletion (Dorsal) — Reawaken And Remind
In Depletion, everything feels low — energy, motivation, even self-worth. Aromatherapy can serve as a gentle spark: not to push or force, but to remind your system it’s safe to re-engage.
- Suggested Scents: Peppermint, eucalyptus, citrus (like orange or lemon)
- Intention: Gently stimulate, uplift, reorient toward hope
- Supportive practice: Use a roll-on or diffuser during transitions — morning routines, opening the blinds, or stepping outside. Let scent signal a shift.
In Overload (Freeze) — Ground And Contain
Overload comes with overwhelm. The system feels frozen, flooded, or both. Aromatherapy can help bring containment — a sense of grounding without pressure.
- Suggested Scents: Cedarwood, patchouli, myrrh, clary sage
- Intention: Center the mind, slow spirals, restore a sense of inner stability
- Supportive practice: Keep a grounding oil nearby and apply it to pulse points. As you inhale, place your hand on your heart or belly and repeat: “This is a moment. I am still here.”
BUILDING A STATE-SPECIFIC SCENT TOOLKIT
Not all essential oils will feel good at all times — and that’s the point. As you begin to identify your nervous system state throughout the day, you can choose a scent that matches your body’s needs in real time.
Let your sense of smell become an ally in your healing. There’s no pressure to get it perfect — just an invitation to explore, notice and respond with care.
WHERE TO START
The statechanged Method Workbook includes guidance on creating a state specific self-care toolkit — including aromatherapy, movement and sensory-based nervous system regulation techniques.
You can also browse our Digital Downloads — and explore guides offering a deeper dive into the neuroscience of smell and its power to shift your internal experience.
Not sure where to begin? Take the Free Nervous System Assessment Quiz on our homepage to better understand your current state and discover which practices are best suited to help you nurture and nourish your system.