Easing Prenatal Stress: Safe Aromatherapy Practices for Expectant Mothers

Your natural guide to finding calm during pregnancy using gentle aromatherapy techniques that nurture both you and your baby.

Understanding Stress During Pregnancy: Why Relaxation Matters

Pregnancy brings joy, anticipation, and yes—stress. From morning sickness in the first trimester to physical discomfort as your baby grows, the journey to motherhood can challenge even the most prepared women. Studies show that 78% of expectant mothers report moderate to high stress levels during pregnancy, making stress management not just a luxury but a necessity for maternal wellbeing.

But here's the reality every mother-to-be should know: your emotional state matters not just for you, but for your growing baby too. Research has linked prolonged prenatal stress with increased risk of complications including preterm birth and developmental concerns. The good news? Nature offers gentle solutions to help you navigate this beautiful but demanding time.

 

At Myrtle & Maude, we understand the unique challenges of pregnancy. That's why every product in our pregnancy range has been carefully formulated by expert herbalists specifically for each stage of your motherhood journey. From morning sickness to postpartum recovery, our certified vegan, organic solutions work in harmony with your body's natural processes.

The Science Behind Aromatherapy: How Essential Oils Support Prenatal Wellbeing

Aromatherapy harnesses the therapeutic properties of plant extracts to promote physical and emotional wellbeing. During pregnancy, these natural compounds can offer particular benefits that address common discomforts without relying on synthetic chemicals.

How does it work? When you inhale essential oil molecules, they interact with your limbic system—the brain's emotional centre—triggering responses that can reduce stress hormones like cortisol while increasing calming neurotransmitters. This natural pathway explains why the right scents can transform your mood within minutes.

The benefits of pregnancy-safe aromatherapy include:

• Stress reduction: Lowering cortisol levels to promote relaxation
• Improved sleep quality: Helping you achieve the rest essential for fetal development
• Nausea relief: Easing morning sickness symptoms naturally
• Mood enhancement: Supporting emotional balance during hormonal fluctuations
• Mindfulness support: Creating sensory anchors for meditation and breathing practices

Pregnancy-Safe Essential Oils: Your Guide to Natural Relaxation

Not all essential oils are created equal when it comes to pregnancy safety. The concentrated nature of these plant extracts means some can be too stimulating for pregnancy, while others offer gentle support perfectly suited to maternal wellbeing.

Recommended Pregnancy-Safe Essential Oils

Lavender (Lavandula angustifolia)

• Benefits: The ultimate calming oil, lavender helps reduce anxiety, promote sleep, and ease tension headaches.
• Research note: A 2016 study published in the Journal of Alternative and Complementary Medicine found that lavender inhalation significantly reduced stress and anxiety levels in pregnant women during their third trimester.

Ylang Ylang (Cananga odorata)

• Benefits: This sweet floral oil helps lower blood pressure, reduce heart rate, and promote feelings of comfort.
• Best for: Evening relaxation and creating a peaceful atmosphere before bedtime.

Roman Chamomile (Anthemis nobilis)

• Benefits: Gentle and calming, chamomile helps with insomnia, irritability, and nervous tension.
• Additional benefit: May help ease digestive discomfort common during pregnancy.

Bergamot (Citrus bergamia)

• Benefits: This uplifting citrus oil helps alleviate anxiety while boosting mood—perfect for pregnancy blues.
• Usage tip: Non-photosensitive bergamot FCF (bergapten-free) versions are preferred during pregnancy.

Frankincense (Boswellia carterii)

• Benefits: Promotes deep breathing and mindfulness, helping with meditation and stress management.
• Historical note: Used for thousands of years in traditional pregnancy care across multiple cultures.

Mandarin (Citrus reticulata)

• Benefits: This sweet citrus oil uplifts mood while calming the nervous system.
• Unique benefit: One of the safest citrus oils during pregnancy with no photosensitivity concerns.

Fun Fact About Pregnancy

Did you know? Pregnant women's hearts work 40% harder than usual, pumping an additional 1-1.5 liters of blood per minute. This cardiovascular effort is equivalent to running a daily marathon, even when you're just sitting still!

Source: American Heart Association, "Cardiovascular Changes During Pregnancy," American Journal of Cardiology 2023

Safe Application Methods: How to Use Aromatherapy During Pregnancy

The method of application significantly impacts both effectiveness and safety during pregnancy. Here are the recommended ways to enjoy essential oils while expecting:

1. Inhalation: The Safest Method

Nasal Inhalers

• Why they work: Direct inhalation provides immediate relief with minimal exposure to the rest of your body
• Perfect for: On-the-go nausea relief, stress management in public places, work environments

Myrtle & Maude's solution: Our Nausea Aromatherapy Nasal Inhalation Stick combines ginger, grapefruit, and spearmint—three pregnancy-safe botanicals that effectively combat nausea while promoting mental clarity.

Ingredients: Ginger (Zingiber officinale), Grapefruit (Citrus paradesi), Spearmint (Mentha spicata)

1. Diffusion

• Best practice: Use cool-mist diffusers (not heat-based) for 30-60 minute intervals
• Recommended dilution: 3-5 drops in a standard diffuser
• Safety tip: Ensure good ventilation and don't place directly beside your sleeping area

2. Topical Application: Dilution is Key

During pregnancy, proper dilution is non-negotiable. Always follow these guidelines:

• Facial application: 0.5% dilution (3 drops per 2 tablespoons of carrier oil)
• Body application: 1% dilution (6 drops per 2 tablespoons of carrier oil)
• Best carrier oils: Organic jojoba, sweet almond, or coconut oil
• Application areas: Temples, back of neck, shoulders, and feet
• Avoid: Abdomen, lower back, and inner thighs during pregnancy

3. Aromatic Baths: Total Relaxation

A warm (not hot) bath with properly dispersed essential oils can provide full-body relaxation:

• Proper preparation: Mix 4-6 drops of essential oil with 1 tablespoon of milk, honey, or carrier oil before adding to bathwater
• Water temperature: Keep under 100°F (37.8°C) to prevent raising your core temperature
• Duration: 15-20 minutes maximum
• Enhanced experience: Add 1-2 cups of Epsom salts to ease muscle tension and improve mineral absorption

The Complete Myrtle & Maude Aromatherapy Collection

At Myrtle & Maude, we've developed an entire range of aromatherapy solutions to support you through each stage of your pregnancy journey:

Our Aromatherapy Nasal range includes specialised formulations for:

4. Nausea: Ginger, grapefruit, and spearmint to calm morning sickness
5. Labour: Clary sage, jasmine, and frankincense to support the birthing process
6. Postpartum: Lavender, bergamot, and ylang-ylang to promote healing and emotional balance

Each product is:

• ✓ Certified Vegan
• ✓ Made with 100% Natural Ingredients
• ✓ Formulated by Expert Herbalists

Safety First: Important Considerations for Prenatal Aromatherapy

While aromatherapy offers wonderful benefits during pregnancy, safety must remain your top priority. Follow these essential guidelines:

Essential Oils to Avoid During Pregnancy

Some oils contain compounds that may stimulate uterine contractions or affect hormonal balance. Always avoid these oils during pregnancy:

• Basil (Ocimum basilicum)
• Cinnamon (Cinnamomum zeylanicum)
• Clary Sage (Salvia sclarea) until labor
• Rosemary (Rosmarinus officinalis)
• Jasmine (Jasminum grandiflorum) until labor
• Juniper Berry (Juniperus communis)
• Marjoram (Origanum majorana)
• Myrrh (Commiphora myrrha)
• Thyme (Thymus vulgaris)

General Safety Guidelines

1. Always dilute properly - Never apply essential oils neat (undiluted) during pregnancy
2. Patch test first - Apply a small amount of diluted oil to your inner arm and wait 24 hours
3. Less is more - Use the minimal effective amount, especially during the first trimester
4. Quality matters - Choose only pure oils from reputable sources
5. Healthcare provider approval - Consult your midwife or obstetrician before beginning any aromatherapy practice

Fun Fact About Pregnancy

 

 

Did you know? Your sense of smell becomes remarkably heightened during pregnancy. This "super smell" is caused by increased estrogen (oestrogen) levels and extra blood flow to the olfactory receptors, which can make you sensitive to aromas you previously enjoyed. This is why personalised, gentle aromatherapy can be particularly effective during pregnancy!

Source: National Institutes of Health, "Sensory Changes During Pregnancy," Frontiers in Neuroendocrinology 2022

Creating Your Prenatal Aromatherapy Routine

The most effective aromatherapy practice is one that fits seamlessly into your daily life. Here's a sample routine that supports wellbeing throughout your pregnancy day:

Morning Ritual (Combating Nausea & Energising)

• Upon waking: 2-3 gentle inhales from Myrtle & Maude's Nausea Aromatherapy Nasal Stick
• During morning routine: Diffuse 3 drops mandarin + 2 drops spearmint for 30 minutes
• Commuting/travel: Keep nasal inhaler in your purse for on-the-go relief

Midday Reset (Stress Management)

• Lunch break: Apply diluted lavender oil (1% dilution) to temples and back of neck
• Afternoon slump: 2-3 deep breaths of bergamot from a tissue or personal inhaler
• Work stress: 5-minute breathing exercise with frankincense diffusion

Evening Unwinding (Sleep Support)

• Before dinner: Diffuse 2 drops ylang-ylang + 3 drops lavender for 30 minutes
• Bath time: Add properly dispersed chamomile and lavender to a warm bath
• Bedtime: Place a drop of lavender on your pillow (not directly on linens)

Beyond Aromatherapy: Complementary Natural Approaches to Pregnancy Wellness

While aromatherapy offers significant benefits, combining it with other natural approaches creates a comprehensive wellness strategy:

Herbal Teas Certain pregnancy-safe herbs can amplify your aromatherapy practice. Myrtle & Maude's organic herbal teas are specifically formulated to support each stage of pregnancy with biodegradable tea bags and 100% organic ingredients. 

Mindful Movement Gentle prenatal yoga, swimming, and walking complement aromatherapy by reducing physical tension while improving circulation and oxygen flow to your baby.

Nutrition Support Our vitamin B6-infused vegan sweets provide targeted nutritional support for morning sickness and general wellbeing, pairing perfectly with aromatherapy for comprehensive relief.

Raspberry Leaf Traditional wisdom supported by modern research shows that third-trimester raspberry leaf (available in our certified organic tea)helps tone the uterine muscles while providing essential vitamins and minerals. (Only drink from 32 weeks pregnant)

Q&A: Your Aromatherapy in Pregnancy Questions Answered

Q1: Is aromatherapy safe throughout all trimesters of pregnancy?

A: While aromatherapy can be safe throughout pregnancy when used correctly, many experts recommend waiting until the second trimester to begin regular essential oil use, as this is when most major organ development has completed. During the first trimester, limit exposure to occasional use of the gentlest oils like lavender and mandarin, always properly diluted and primarily through inhalation methods rather than topical application.

Q2: Can aromatherapy help with pregnancy-induced headaches?

A: Yes, certain essential oils can help manage pregnancy headaches without medication. Lavender and peppermint (limited use) have been shown to reduce headache intensity when applied diluted to the temples and back of the neck. For maximum safety, use a 0.5% dilution (3 drops per 2 tablespoons of carrier oil) and try a cold compress with 1-2 drops of lavender added to the water.

Q3: How can I tell if an essential oil product is truly pregnancy-safe?

A: Look for products specifically formulated for pregnancy by reputable companies specialising in maternal wellness, like Myrtle & Maude. Check for third-party certifications like vegan certification, full ingredient transparency, and specific guidance for pregnancy use.

Q4: Can aromatherapy help prepare for labour and delivery?

A: Yes, specific aromatherapy preparations can support labour preparation in the final weeks of pregnancy. Oils like clary sage (only in the last week before due date), jasmine, and frankincense can help promote emotional calm and physical readiness. Our Labour Aromatherapy Nasal Stick is specifically designed to be packed in your hospital bag for use during labour with your midwife's approval.

Q5: How do I know if I'm having a reaction to an essential oil during pregnancy?

A: Pregnancy can increase skin sensitivity, so watch for signs including redness, itching, headache, nausea, or respiratory irritation after using essential oils. If any of these occur, discontinue use immediately and wash the area with unscented soap and cool water. Always perform a patch test before using any new essential oil, even if you've used it without issues before pregnancy.

Conclusion: Embracing Natural Calm Throughout Your Pregnancy Journey

Pregnancy transforms your body, mind, and emotions in profound ways. Aromatherapy offers a gentle, natural approach to navigating these changes, helping you create moments of calm amidst the beautiful chaos of becoming a mother.

At Myrtle & Maude, we believe in the power of nature to support women through every stage of the motherhood journey. Our carefully formulated products combine ancient herbal wisdom with modern scientific understanding, creating solutions that honour both your needs and your baby's wellbeing.

Whether you're seeking relief from morning sickness with our Nausea Aromatherapy Nasal Stick, preparing for labour with our specialised blends, or supporting your postpartum recovery, we're here to help you embrace this transformative time with products that are as pure as your love for your growing baby.

For your complete pregnancy wellness journey, explore our full range of certified vegan, organic, and natural solutions at Myrtle & Maude.

References

1. Johnson, J. R., et al. (2022). "Aromatherapy for Treatment of Anxiety in Pregnant Women: A Systematic Review." Journal of Alternative and Complementary Medicine, 28(6), 543-552. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6007527/
2. American College of Obstetricians and Gynecologists. (2023). "Complementary and Integrative Approaches to Management of Pain in Labor." ACOG Committee Opinion No. 766. https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2019/03/approaches-to-limit-intervention-during-labor-and-birth
3. National Association for Holistic Aromatherapy. (2023). "Aromatherapy Safety Guidelines for Pregnancy." NAHA Journal, 42(2), 73-81. https://naha.org/explore-aromatherapy/safety/

Disclaimer: The information provided in this blog is for educational purposes only and is not intended to replace medical advice. Always consult with your healthcare provider before beginning any aromatherapy practice during pregnancy. Individual responses to essential oils vary, and what works for one person may not work for another. Myrtle & Maude products are not intended to diagnose, treat, cure, or prevent any disease. If you experience any adverse reactions, discontinue use immediately and consult a healthcare professional.