How Scent Affects Mood: The Science of Incense for Stress & Anxiety

Incense can help manage anxiety by using scent to directly influence the brain's emotional centers. This guide explains the neuroscience behind olfactory-limbic pathways, identifies research-backed aromatic compounds, and provides a practical method for using incense as a sensory tool for stress relief.

In This Article: We cover the scientific basis for using incense for anxiety, how scent directly influences the brain, which aromatic compounds are supported by research, how to use incense effectively for a mental reset, and what safety risks to avoid.

What Is the Scientific Basis for Using Incense for Anxiety?

The scientific basis for using incense for anxiety lies in the direct connection between the olfactory system and the brain's limbic system. When aromatic compounds are inhaled, they travel directly to brain regions that govern emotion and stress. This pathway can trigger measurable physiological responses, including reduced cortisol levels and a shift in autonomic nervous system activity toward a state of rest. Incense is a form of sensory modulation, not a medical treatment.

Medical Disclaimer: This article is for informational purposes only and does not constitute medical advice. Incense is a sensory tool, not a cure for anxiety disorders or a substitute for professional mental health care. Consult a healthcare provider for any health concerns.

How Does Scent Directly Influence the Brain's Emotional Centers?

Scent influences the brain's emotional centers through a unique and direct neural pathway. Olfactory signals bypass the thalamus—the brain's main relay station for sensory information—and travel directly to the olfactory bulb. This structure has privileged access to the limbic system, including the amygdala (emotion processing) and hippocampus (memory formation). This direct route explains why a scent can trigger an immediate and powerful emotional response.^[1]

"Odors take a direct route to the limbic system, including the amygdala and the hippocampus, the regions related to emotion and memory. The olfactory signals very quickly get to the limbic system."

[Source](cite://— Venkatesh Murthy, Professor of Molecular and Cellular Biology, Harvard University ^[1])

The limbic system also includes the hypothalamus, which regulates the autonomic nervous system (ANS). The ANS controls involuntary functions like heart rate, breathing, and the stress response. Because of this neural architecture, scent is not just perceived—it is felt. It acts as a chemical message delivered directly to the brain's emotional and regulatory control centers.

The Autonomic Nervous System Connection

The autonomic nervous system has two main branches. The sympathetic nervous system (SNS) is the "fight-or-flight" system, which increases heart rate and alertness. The parasympathetic nervous system (PNS) is the "rest-and-digest" system, which promotes calm and recovery. Chronic stress keeps the SNS in overdrive. Research shows that olfactory stimulation can help shift this balance toward the PNS.

A 2024 study published in Scientific Reports found that aromatherapy can enhance parasympathetic nervous activity. The study measured heart rate variability (HRV), a key indicator of ANS balance. Participants exposed to aromatic conditions showed an accelerated recovery of HRV after exercise, indicating that scent helped shift their nervous system toward a state of rest more quickly.^[2]

The Cortisol Connection

Cortisol is the body's primary stress hormone. A 2016 study published in the Iranian Journal of Nursing and Midwifery Research investigated the effect of lavender essence inhalation on patients awaiting open-heart surgery. The results were significant: 69.6% of the decrease in blood cortisol was attributable to the inhalation of lavender.^[4] This provides evidence that scent can have a direct biochemical effect on the body's stress response.

Which Aromatic Compounds Are Studied for Stress Relief?

Scientific research has identified several aromatic compounds with potential effects on the nervous system. The content below summarizes key findings from peer-reviewed studies. Individual responses may vary based on personal preference and sensitivity.

Lavender

Key Compound(s): Linalool, Linalyl Acetate

Associated with reduced cortisol and increased parasympathetic activity. A 2016 study found it responsible for a 69.6% decrease in blood cortisol. [4]

Cedarwood / Pine

Key Compound(s): α-Pinene, Cedrol

Research indicates α-pinene can significantly increase parasympathetic nervous activity, promoting a state of rest. [5]

Sandalwood

Key Compound(s): α-Santalol, β-Santalol

Studies suggest it can induce relaxation while maintaining alertness, useful for grounding the mind without causing drowsiness. [3]

The 2024 Scientific Reports study also found a positive correlation between a person's preference for a scent and the strength of the parasympathetic response.^[2] If you find a scent unpleasant, it is unlikely to be relaxing for you, regardless of its chemical properties.

Related Resources

Explore Our Incense Collection — Find a scent that resonates with you.
Incense Guide — Learn more about using scent intentionally.
The Deep Work Stick — Using incense as an analog timer for focus.

How Can You Use Incense Effectively for a Mental Reset?

Using incense effectively involves creating a simple ritual that combines the sensory input of scent with a mindful practice like controlled breathing. This technique anchors your attention in the present moment and signals to your nervous system that it is safe to relax. The following method takes approximately 5 minutes.