An aromatherapy bath (or "aromatherapy bath") can be a relaxing retreat or rejuvenating experience and a great way to wash yourself. Adding essential oils to a classic bath can make it a wonderful therapeutic and sensual experience. It also offers other benefits, including a softer skin, thanks to hydration and opening of the pores, and a detoxified and perfumed body.
If you are a beginner in the art of aromatherapy, starting with aromatherapy baths is a very simple and effective way to get closer to the virtues of aromas for your general well-being.
Steps
Part 1 of 5: Choosing the Perfumes
Step 1. Start by choosing the one you like
For the first few times it is recommended to choose the scents you know best and that you like the most, which help you feel calm or stimulated when you use them. As you become more experienced and more interested in this area, however, you will be able to select the specific scents deemed useful in stimulating sensations.
Step 2. Try to be an informed essential oil user
Make sure you always know the properties of any essential oil you are using and its contraindications, such as knowing that you shouldn't use a certain oil during pregnancy, breastfeeding, babies and children, or those who are immunosuppressed. etc. Some oils have persistent side effects, such as increasing the likelihood of getting burned if you expose yourself to the sun after using them. Always read all labels, warnings and directions that accompany each essential oil. It is also important to know if you are allergic and you can check it by doing a skin test or find out if you have an allergy to the vegetable source from which the oil is extracted.
You can learn more about each specific essential oil by looking at its label, reading books on aromatherapy, visiting websites dealing with the subject of essential oils and aromatherapy, speaking directly with the shopkeeper or manufacturer who supplies them to you, or also with your doctor and pharmacist
Step 3. Choose relaxing essential oils
Among those suitable for an aromatherapy bath are:
Basil, bergamot, chamomile, clary sage, frankincense, juniper, lavender, marjoram, neroli (oranges), rose, rosewood, sandalwood, sage and ylang ylang. Lavender and marjoram are the best choices if you suffer from insomnia
Step 4. Choose stimulating and energizing essential oils
Those recommended as suitable for this purpose are:
Cypress, eucalyptus, fennel, geranium, juniper, lavender, lemon, lemongrass, peppermint, pine, rosemary and thyme
Step 5. Add about 5 - 10 drops of essential oil to a spoonful of carrier oil and use it for an adult's bath, unless otherwise indicated on the label
Carrier oils (pure, completely vegetable) are needed to prevent the essential oil from being too strong. These include olive, jojoba or sweet almond oil. These carrier oils are beneficial as they nourish and moisturize the skin.
- If you want to prepare a non-oily and non-slippery bath, suitable for children and the elderly, you can use (whole) milk or cream as a carrier base instead of vegetable oil.
- For children aged 6-12 months, use only 1-3 drops of essential oil, and 3-4 drops if the child is between 1-5 years of age. These doses are mainly indicated because a child's bath requires less water, but you also need to know which oils are suitable for children: geranium and mandarin are two good options.
Step 6. Choose other forms of fragrance to add to the bathroom
You don't have to limit yourself to just essential oils. You can also put bath bombs, bath salts, bubble baths, soap flakes or soap, flower petals and other sources of fragrance. However, look for only the purest and truest scented solutions, and avoid the synthetic versions containing chemicals you read printed on the back of the product, find the best for you. However, keep in mind that the therapeutic benefits of a bath generally come from the use of essential oils rather than other products.
Part 2 of 5: Choose the Bath Type and Temperature
Step 1. Determine if the purpose of your aromatherapy bath is to relax or get energized
Basically, the choice of essential oils depends on the motivation of the aromatherapy bath. Although most people think of a hot bath as a source of relaxation, as long as the right essential oils are added, a bath can also be revitalizing using cold water, and can be especially helpful if you are about to go out again after a bath. day of work or sport.
Step 2. Decide the water temperature
The temperature can range from cold to hot, depending on what you expect from your aromatherapy bath, as well as your personal preferences. The following temperatures can give you general indications, but if you have any health problems always talk to your doctor first:
- Cold bath: it is considered cold when the temperature is between 21-27ºC. This is a stimulating bath that helps improve circulation, breathing, muscle activity, and can help relieve some skin conditions. The time to spend in a cold bath should be around 2-5 minutes.
- Hot bath: it is considered hot when it has a temperature range between 27-34ºC. Most people like to take a quiet hot bath and this type of bath is very relaxing. To obtain the greatest therapeutic benefits, it is recommended to stay in the tub for 20 minutes.
- Boiling bath: it is considered hot when the temperature is between 38-40ºC. This is ideal for those who have a fever due to the flu or to try to eliminate toxins and increase sweating. Whether a hot bath is relaxing depends on your personal preferences! Know that the water is not too hot never suitable for children, pregnant women, those suffering from heart disease or for those who have varicose veins or broken capillaries. Even if you are healthy and not a pregnant woman, you should never take too many hot baths as they tend to increase your heart rate, expand blood vessels and capillaries and eventually leave you feeling tired and weak.
Step 3. Always make sure everything is ready before entering the tub
Taking an aromatherapy bath is like performing a ritual, which has been practiced for thousands of years by humans who have enjoyed the benefits of a scented bath. Place a clean, fresh towel (or more than one) in an easy-to-reach spot, keep all essential oils or other scented items ready and accessible, prepare the soaps and sponge or washcloth near or on the tub, and place the 'bathrobe or other clothing ready to be worn in a nearby area.
Part 3 of 5: Relaxing Bath
Step 1. Create a peaceful environment with soft music and soft lighting
Keeping a dim light is an important aspect of creating an atmosphere of peace, but if you can't dim the lights, wear at least an eye mask. Close the door and ask family members not to disturb you for at least half an hour.
Step 2. Light an aromatherapy candle or two of the scent of your choice
Also, if you have any aromatic plants, herbs, leaves or flowers, add some to make your bathroom even more fragrant.
Step 3. Fill the bathtub
For a relaxing bath, the temperature should be warm, as described above.
It's easier to put in mostly warm water and then add cold water until it becomes noticeably warmer than your skin's temperature, but not unbearable
Step 4. Add the scent to the water as the tub fills, selecting the most suitable one as described in the previous section "Choosing Scents"
- If you want to use scented bath salts, put 2 tablespoons of it in the bottom of the tub once you have closed the drain.
- If you wish to use oils, add about 5-10 drops of essential oil to a carrier oil and then add it to the water. You can also put it on the bottom of the tub before filling it with water if you prefer, but keep in mind that adding it later makes it more effective because it adheres to the skin directly from the surface of the water. Additionally, essential oils tend to evaporate quickly once diluted in water.
- If you use herbs, make sure they are sealed in a cloth bag. Tie the bag to the faucet so that the water flows directly through it.
Step 5. Get yourself a bath pillow
If you can't find a specific one, a rolled-up towel is also fine.
Step 6. Consider doing a facial scrub to increase circulation before entering the bath
Make gentle circular motions with a vegetable brush. Some aromatherapy bath rituals involve rubbing the essential oil (in a carrier oil or massage oil base) all over the body, from the toes to the upper chest before washing. The oil will then be washed off in the hot bath water.
Step 7. Enter the tub and lie down with your head supported by the pillow
Soak for at least 20 minutes. If you can, close your eyes and relax.
- Focus on your breathing.
- Let go of your worries and anxious thoughts.
- Let the essential oils work with their soothing properties and take away stress.
Step 8. Dry off with a soft, warm towel
Make sure you keep it on a warm radiator while bathing, otherwise you can always stick a hot water bottle in it to warm it while soaking in the tub.
Step 9. Stay in the bathroom for several minutes while you empty the tub to enjoy the scented steam
Part 4 of 5: Stimulating Bath
Step 1. Create a pleasant and peaceful environment
While the lights do not need to be dim for this bathroom, it still avoids strong light in the eyes. Close the door and leave everything and everyone outside to enjoy your bathroom for the next 10 or 15 minutes.
Step 2. Light a candle, so add an invigorating scent
Again, if you have aromatic plants, herbs or spices that you want to add to create the right atmosphere, you can put them in the tub. However, this bath is not expected to last too long, so there is no need for too much attention.
Step 3. Fill the tub with cold water in the previously indicated temperature range
Step 4. Add the appropriate scents while filling the tub
See the list of scents appropriate for an energizing bath in the "Choosing Perfumes" section above. Get a head pillow too.
Step 5. Consider preparing yourself before taking a cold bath with a scrub
Simply use a body brush, washcloth or loofah and scrub your back, legs, arms and chest to increase circulation and remove dead skin cells and dirt from your pores. Make circular motions as you brush. This way you stimulate circulation.
Step 6. Get into the tub
Stay submerged for 2 to 5 minutes.
Step 7. Rinse off
Once it has soaked for the indicated time, sprinkle with cold water (as much as you can handle). Get water from the tap or shower. If you don't like the sensation of being splashed, just add cold water to the tub and let it soak, letting the cold water flow around you.
Step 8. Get out of the tub
Grab a towel, lightly slapping your skin to dry and to create a tingling sensation, or simply scrub vigorously with the towel. Spray your face with cold water to give the last energizing touch to the whole process.
Step 9. Feel energetic
You should now be ready to start the day or to go out after work or sport and feel much more active than before the bath!
Part 5 of 5: Taking an aromatherapy shower in the absence of a tub
Step 1. Wash as usual by taking a warm shower
Step 2. Rinse off all the soap or shower gel
Step 3. Put 2 to 3 drops of aromatherapy oil on a wet face towel or sponge
Step 4. Rub the washcloth or sponge all over your body while still standing in the hot shower
It may help to close the shower drain with a plug, feet, cloth or something else. In this way, a little water remains on the bottom and you can add a few drops of essential oil, which will rise through the steam. This method is optional, not least because some people can't handle the water around their feet when they are in the shower
Advice
- You can consider putting on some soft music to add an extra touch to your relaxing aromatherapy bath.
- The aromatherapy bath is therapeutically effective because the used oils are absorbed through the skin and enter the circulatory system, while the perfume enters the olfactory system. For this reason it is vital to use the best quality essential oils possible, as well as knowing the properties of each oil you use.
- Keep in mind that it's always best not to overdo it. Less is better than too much. You can always add perfume if needed, but it's hard to take it off if it's excessive!
- Use a baby bath thermometer to measure the water temperature. You can find it in any store that sells baby equipment, as well as the best-stocked pharmacies or supermarkets.
- You can also make a blend of oils, but this takes a little more experience, trial and error to know which scents blend well together. Learn more about this topic before attempting to combine different oils and know that in aromatherapy books there are already tried and tested "recipes" for blending essential oils for the bath.
Warnings
- Try essential oils first to make sure you are not allergic to them.
- Don't use too much oil as it can irritate the skin.
- Make sure you do not put the oil or bath salts directly on the eyes. If this happens accidentally, do not rinse with water, otherwise they will go even deeper. Try diluting them a little with a pure vegetable oil and see a doctor quickly.
- Do not ingest essential oils; they are intended for topical use only.
- Never put towels on top of a stove that is not suitable for heating them, otherwise you risk starting a fire.
- Citrus oils can cause skin irritation or pigmentation when you expose yourself to direct sunlight. Use them with extreme caution and always dilute them with a pure vegetable oil. Do a skin test on a small area first to be sure of your skin's reaction.
- Sage, clary sage, fennel and rosemary oils should not be used during pregnancy.
- Always dilute cinnamon, lemongrass, oregano and thyme oils in pure vegetable oil, as they are very strong.
