Breathing With Care: A Guide to Essential Oils in Pregnancy Yoga

For teachers, studio owners, and expectant mothers navigating the wonderful — and occasionally complicated — world of aromatherapy.

Pregnancy yoga is a sanctuary.

A rare hour where an expectant mother can slow down, breathe deeply, and feel genuinely at home in a body that seems to be changing by the day. As yoga teachers, we work hard to make that space feel nourishing — and for many of us, we naturally want to includes scent.

A diffuser humming in the corner, a drop of lavender on a cotton pad , a grounding blended rollerball offered as a gift. Aromatherapy and yoga feel like natural companions. But when it comes to pregnancy, the conversation around essential oils deserves a little more care than it typically gets.

This isn't a post about fear. It's about being informed, respectful of each student's unique situation, and confident in the choices you make as a teacher. If you are new to using essential oils with your yoga students, I’d highly recommend you read my Essential Oil Safety for Yoga Teachers: A Practical Guide Blog before starting your journey.

Why Pregnancy Requires Extra Care

Essential oils are highly concentrated plant extracts, potent enough that even a single drop can carry powerful chemical constituents that affect the body physically and emotionally. When inhaled or absorbed through the skin, those compounds enter the bloodstream, and during pregnancy, whatever enters the mother's bloodstream can reach the baby too.

During pregnancy, the body also shifts in ways that increase sensitivity across the board:

- Hormonal changes heighten smell sensitivity

- Nausea and migraines can be triggered more easily

- The skin may become more reactive

- The nervous system is more vulnerable to overstimulation

- Some oils may stimulate uterine activity or circulation

The first trimester carries the highest risk — organ systems are forming, and many midwives and aromatherapists recommend avoiding most oils entirely during this period and I agree with them, especially in a yoga class.

By the second and third trimesters, more options become available, but the principle of "less is more" always applies.

This doesn't mean all essential oils are unsafe in pregnancy. It means we need to use them more thoughtfully. When chosen well and used with restraint, gentle aromatics can beautifully support relaxation, emotional regulation, grounding, sleep, and nervous system balance.

The Golden Rule: Less Is More

One of the most common mistakes yoga teachers make is simply using too much essential oil.

Pregnant students often need extremely subtle aromatic support. In practice one drop on a cotton pad is more than sufficient, room diffusion should be minimal, and personal inhalation is often safer than filling the whole room with scent.

Oils Generally Considered Gentle During Pregnancy

While every student is different, the following oils are commonly regarded as milder and more appropriate for pregnancy yoga environments (2nd and 3rd trimester only) when used conservatively:

- Lavender (*Lavandula angustifolia*) — a classic choice for relaxation, nervous system support, and sleep. One of the most widely used and well-tolerated options.

- Sweet Orange — bright, uplifting, and emotionally comforting.

- Mandarin — gentle and calming with a nurturing quality.

- Frankincense — deeply grounding and centering; a natural companion for breathwork and meditation.

- Roman Chamomile — soft, soothing, and emotionally calming; well-suited to restorative classes.

- Bergamot — uplifting and anxiety-reducing.

- Sandalwood — grounding and calming; often used in meditation-focused practices.

Even with these oils, moderation matters. If you choose to make rollerballs for your students, dilutions in pregnancy aromatherapy are typically kept to 1% or lower (roughly 2 drops of essential oil per 10ml of carrier).

Oils Best Avoided in Pregnancy Yoga Spaces

Some essential oils are traditionally avoided during pregnancy due to their stimulating, hormonal, or potentially uterotonic effects. The following are commonly flagged:

- Clary Sage — a powerful uterine stimulant; sometimes used intentionally to encourage labour near term, but not appropriate in a general class setting.

- Rosemary — stimulating and potentially emmenagogic (stimulates blood flow to the uterus).

- Peppermint — particularly in high concentrations; also best avoided while breastfeeding as it may reduce milk supply.

- Cinnamon and Clove — skin irritants and potential uterine stimulants.

- Basil, Thyme, Oregano — high phenol content; they can be toxic and may cause adverse effects on fetal development .

- Fennel and Anise — contain oestrogen-mimicking compounds.

- Juniper Berry — traditionally used as an emmenagogue.

- Wintergreen — contains methyl salicylate, closely related to aspirin.

- Eucalyptus — best avoided in large amounts or applied to skin.

- Sage (common sage) — contains thujone, which can be neurotoxic in larger amounts.

- Mugwort, Pennyroyal, Tansy — significant risk; no place in a prenatal class.

This isn't an exhaustive list, and recommendations can vary depending on training and source material. When in doubt, keep the class environment simple and gentle.

How to Use Oils in a Pregnancy Yoga Class

1. Gentle Room Diffusion

If you choose to diffuse:

• Use only 1–3 drops total

• Ensure the room is well ventilated and windows can be opened

• Avoid continuous diffusion throughout long classes

• Position the diffuser near the door rather than at the front of the room

• Always give students a heads-up and invite them to opt out

A subtle background aroma is all that's needed. You're creating an atmosphere, not a treatment.

2. Tissue or Cotton Pad Inhalation

This is my personal favourite method for pregnancy classes — and here's why.

The mums-to-be in your class will likely have a range of pregnancy-related side effects and conditions, and one oil simply won't work for them all. A student with morning sickness might find citrus uplifting while her neighbour finds it nauseating. Another student managing anxiety might love frankincense, while someone else finds it too heady. A single drop on a cotton pad lets you personalise the experience — offering each student the oil that's best suited to her and most likely to be appreciated, rather than filling the room with something that works beautifully for five people and is deeply unpleasant for a sixth.

Place a drop on a tissue, cotton pad, or personal inhaler stick and allow each student to choose whether they want to use it — and which oil feels right for them. This approach respects autonomy, sidesteps the challenge of heightened or unpredictable scent sensitivity, and means no one is ever exposed to something they didn't choose.

Always Prioritise Consent

Not every pregnant student wants aromatics in class. Some may be experiencing heightened smell sensitivity, morning sickness, migraines, anxiety around fragrance, or have allergies or asthma. Any of these can make even a "safe" oil feel deeply uncomfortable.

Normalise opting out from before the very first class. Ask your students to complete a pre-class questionnaire. Mention that you use essential oils, give them the option to opt out, or let you know if they have any likes and dislikes.

On the same form also ask about their pregnancy symptoms. Get this information in advance of your class as it’s invaluabel to help you plan.

Then in class you might open with something like:

"I'll be using a very gentle lavender diffusion today — but please do let me know if you'd prefer no scent near your space, and I'm happy to switch it off."

That one sentence can make a significant difference to how safe and supported a student feels.

Staying Within Your Scope

As yoga teachers, you are not aromatherapists or healthcare providers. Your role is to create a nurturing, informed environment where students can enjoy the benefits of gentle aroma without unnecessary risk — not to diagnose, treat, or prescribe.

This means being mindful of the language you use. Avoid claims like "this oil induces labour," "this prevents nausea," or "this treats anxiety." Instead, reach for softer framing: "this aroma may support relaxation," or "many people find this grounding." The distinction matters — both for your students' safety and for your own professional integrity.

Your students' midwives and obstetricians are always the right people to turn to for clinical guidance. Encourage students who want to use oils more intentionally at home to seek out a qualified aromatherapist — ideally one with specific training in pregnancy. Organisations like the International Federation of Professional Aromatherapists (IFPA) can help point them in the right direction.

Note on "Natural" and "Safe"

One of the most persistent misconceptions in the wellness world is that natural equals harmless. Essential oils are highly concentrated plant compounds — far more potent than the plant itself. The same properties that make lavender calming or clary sage hormonally active don't disappear just because something comes from a flower.

This isn't a reason to avoid essential oils. It's a reason to respect them.

Simplicity Is the Point

Pregnancy yoga is not about creating an elaborate sensory experience. The most supportive class environments are often the simplest. A calm teacher, a grounded presence, gentle breathwork, and a subtle aroma — or no aroma at all — can be far more effective than an overpowering blend of competing scents.

Many experienced prenatal yoga teachers choose to run dedicated pregnancy classes without any diffused oils at all, leaning instead into sound, touch, breath, and the warmth of bolsters and blankets. The oils, when they're there, are an addition — never the foundation.

In Summary

- The first trimester is the highest-risk period; use nothing.

- Always ask students about pregnancy and scent sensitivities before class.

- Use the minimum effective amount — one drop on a cotton pad in a well-ventilated room is often enough.

- Lavender, frankincense, chamomile, and gentle citruses are the most widely accepted safe options for prenatal settings.

- Make opting out easy, normal, and clearly offered every class.

- Stay within your scope: support, don't treat.

When used with mindfulness and restraint, essential oils can be a beautiful part of pregnancy yoga. The goal is never to overwhelm or "treat," but to gently support comfort, calm, and emotional ease. Subtlety, in this context, really is the most powerful medicine.

Want to go deeper?

If this blog has sparked your curiosity and you'd love to feel truly confident using essential oils in your yoga teaching — not just in pregnancy classes, but across all your classes, workshops and retreats — my on-demand Essential Oils for Yoga Teachers CPD was made for you.

This 7-hour online training, recognised by Yoga Alliance UK and registerable as YACEP hours, covers everything from safety and contraindications to sequencing scent-led classes, understanding how oils influence mood and the nervous system, and building themed experiences your students will remember.

It's self-paced, with lifetime access — so you can learn in your own time and return to it whenever you need a refresher.

👉 Find out more about Essential Oils for Yoga Teachers CPD

This post is for general information purposes and does not constitute medical or clinical aromatherapy advice. Always encourage students to consult their midwife, obstetrician, or a qualified aromatherapist for personalised guidance.

Chakra Yoga Series: Part 4, Heart Chakra

This week we have journeyed up to the centre of the chakra system and found ourselves at Anahata Chakra, commonly know as the Heart Chakra.

This Chakra is in the centre of the 7 main yogic chakra’s and as such is the meeting point of our more intellectual, physical beings and our more spiritual selves. This chakra is associated with unconditional love, towards ourselves and others, so it’s been a much softer week compared to ourSolar Plexus journey.

Opening the heart

This week our practice focused on:

• Expanding the chest through pranayama (breathwork)

• Alternate nostril breathing (nadi shodhana)

• The Krama breathing technique Anuloma (Thanks to Anodea Judith for this inspiration)

• Asana which opened the heart and chest

• Poses like Anahata, or Puppy pose which soften the heart to the earth

• Strength through the legs, softness through the arms.

Finding strength in letting go

This weeks practice invited us all to be vulnerable, be it through posture, breathwork (trying something very new) or with the use of a rather unusual mudra which sometimes didn’t work, so we accepted and adjusted. Making space for ourselves just as we are. And a yoga teacher it also asked me to be vulnerable, to be more open about how my own heart leads me in my teaching each week.

Well rooted we rose

I’m really enjoying exploring the chakras in this way and really noticed in this weeks practice how having a strong connection to the chakras we’ve explored so far really supported the opening of the heart. Feeling rooted, through a sprinkle ofRoot Chakraposes helped us feel grounded and ready. Being more creative with well know asana’s helped us to soften and flow like our Sacral Chakra week and with last weeks self confidence boost at the Solar Plexusto lean into we really could soften the heart.

And my favourite manifestation this week was

“I love myself the way I am, not the way I was or could be, and I extend this love to others.”

Essential Oils from the Heart

This week we started our essential oils and yoga practice with an oil I love, Laurel (Bay). This oils continues on really nicely from last weeks self confience supporting oils as it’s inspiring notes boost the self esteme and help to renew our belief in our own boundless potential.

Our second oil, was Rose. Love, trust, self acceptance and emotional wellbeing are at the root of the energetic properties of this oil and I really couldn’t think of a better oil to support our open hearted journey through alternate nostril breathing and savasna.

Join me for a class, workshop or CPD training

My joy is in sharing my two great passions, yoga and aromatherapy and I would love to have you come on this journey with me.

I teach yoga classes in Sussex, runyoga workshops monthly (sometimes more) and have a wonderful community of yoga teachers who have been on my Essential Oils for Yoga Teachers CPD training and are passionate to learn more about how to safely incorporate essential oils into their workshops and classes.

Next week

We’ll be journeying up the Sushumna Nadi to the Throat, Visuddha chakra and exploring our thoughtful communication and expression - I can’t wait!

Sources and Inspiration

The themes explored in this class were informed by my own knowledge of traditional yoga philosophy and aromatherapy as well as inspiration from:

• Anodea Judith’s Chakra Yoga, published by Llewellyn Books

• Aromatherapy for healing the spirit, Gabriel Mojay, published by Healing Arts Press

• Mudras for Body, Mind & Spirit by Gertrud Hirschi, published by Tarotdeck

These sources often inform the framework I use when designing themed yoga classes that integrate movement, breath, subtle energy and essential oils.

The Chakra Yoga series:

You can explore the whole series so far by following these links to my chakra yoga blogs for each one:

• Week One: The Root Chakra

• Week Two: The Sacral Chakra

• Week Three: The Solar Plexus Chakra

• Week Four: You’re already here!

• Week Five: The Throat Chakra

• Week Six: The Third Eye Chakra

• Week Seven: The Crown Chakra - Coming 24th April

Essential Oil Safety for Yoga Teachers: A Practical Guide

Essential oils can beautifully enhance your yoga classes, workshops, and personal practice. They can support us in so many ways, from energising our practice, to grounding it. But they are also highly concentrated plant extracts, and with that potency in mind, I suggest, if you’re weaving essential oils into your yoga teaching following the safety guidelines below.

1. Keep Essential Oils Out of Reach of Children and Babies

Essential oils are not harmless fragrances. They are powerful substances that should always be stored safely and kept well out of reach of children and babies.

Even small amounts can cause irritation or harm if misused. Treat them with the same care you would give medicine.

2. Always Have a Vegetable Oil on Hand (Never Use Water)

This is one of the most important safety principles.

If an essential oil causes discomfort on the skin, or accidentally gets into the eye, do not use water. Water can drive the oil further into the tissue and increase irritation.

Instead:

• Use a vegetable-based carrier oil (such as rapeseed, jojoba, or almond oil).

• Apply generously to dilute and gently wipe away the essential oil.

Keep a carrier oil nearby whenever you’re working with essential oils in class and if your at home any cooking oil will do.

3. Keep Oils Away from the Eyes

Essential oils and eyes do not mix.

If you’re adding oils to an eye pillow or eye mask during savasana:

• Ensure there is a layer of fabric between the oil and the skin

• Never apply oils directly where they could transfer into the eyes

• I personally prefer to scent my eye masks well before using them.

A simple barrier makes all the difference.

4. Store Oils Properly

To preserve their therapeutic properties:

• Store in a cool place

• Keep away from direct sunlight

• Ensure lids are tightly closed

• Use dark-coloured bottles (amber or cobalt blue are ideal) Or a bottle which comes in it’s own container.

Sunlight and heat can degrade essential oils over time, reducing their effectiveness and altering their chemical composition.

5. Keep Away from Open Flames

Some essential oils are flammable. Avoid using them near candles, incense burners, or open flames.

This is especially important in yoga spaces where candles are commonly used.

6. Never Use Essential Oils Neat (Undiluted)

Essential oils should not be applied directly to the skin without dilution.

Using oils neat can:

• Cause contact dermatitis

• Lead to skin sensitisation (which may be lifelong)

• Increase risk of irritation

Diluting with a carrier oil not only improves safety — it also provides additional skin-nourishing benefits you wouldn’t want to miss.

7. Understand Phototoxic Oils

Some essential oils are phototoxic. This means they can cause skin reactions, rashes, or dark pigmentation if the skin is exposed to sunlight within 3–4 days after application.

Most citrus oils fall into this category, along with some others.

If you plan to be in the sun:

• Apply phototoxic oils only to areas that will remain covered (and always dilute them)

• Or use them aromatically instead (diffuser, inhalation, on a cotton pad)

This is particularly important if you’re running outdoor yoga sessions.

8. Pregnancy and Health Conditions

Not all essential oils are suitable during pregnancy or for certain health conditions.

Before using essential oils:

• Research oils that should be avoided during pregnancy

• Check contraindications for specific health conditions

• Encourage your students to disclose relevant health information

If you (or a student) have a medical condition, always research thoroughly before use.

9. Treat Essential Oils Like Medicine

Essential oils are natural — but “natural” does not mean harmless.

Treat them with the same respect you would give medicine or herbal supplements. Continue learning about:

• Oil properties

• Contraindications

• Safe dilution rates

• Proper usage methods

Responsible use is part of being an ethical yoga teacher.

Want to Go Deeper? Train With Me

If you’re a yoga teacher who wants to confidently and safely integrate essential oils into your classes, workshops, or retreats, my Essential Oils for Yoga Teachers CPD was created with you in mind.

Inside the training, we go far beyond the basics and explore:

• How to use essential oils safely and professionally in yoga classes, workshops, and retreats

• How specific oils can influence mood and energy, and deepen connection to the breath, body, mind, and soul

• Themed workshop ideas — plus exactly how and when to use oils within a class setting

• Contraindications, safety considerations, and pregnancy guidance

• Thoughtful ways to expand your offerings (and income) with integrity

This training is designed to give you the knowledge, confidence, and professional foundation to work with essential oils both responsibly and intuitively — so you can enhance your teaching in a way that feels aligned, ethical, and impactful.

You can learn more about the training here:
👉 Essential Oils for Yoga Teachers CPD

Final Thoughts: Safety First, Always

These are safety guidelines — and they matter.

But alongside them, use your common sense. If something doesn’t feel appropriate for your setting, your students, or the environment, trust that instinct.

When used safely and thoughtfully, essential oils can become a beautiful, supportive extension of your yoga teaching. Respect their potency and they’ll serve you and your students well.

6 Essential Oils for Hormone Balance & Emotional Support in Yoga Classes

6 Essential Oils Yoga Teachers Can Use for Hormone & Mood Support

As a yoga teacher and aromatherapist, I’m a big believer in taking a holistic approach to the different stages of a woman’s life. Hormonal shifts, whether during perimenopause, times of stress, or emotional transition, can affect sleep, mood, energy and focus.

One gentle and powerful way to offer support in your yoga practice or classes is through essential oils.

If you’re a yoga teacher wanting to incorporate aromatherapy safely into your classes, this guide will introduce six beautiful oils that can support hormone balance, emotional wellbeing and nervous system regulation.

Essential Oil Safety for Yoga Teachers (read full advice here)

Before using essential oils in yoga classes, safety is essential.

• Do not take essential oils internally.

• Do not apply oils neat to the skin — always dilute in a carrier oil (sweet almond oil is ideal; even rapeseed oil works).

• Check contraindications for each oil.

• If you or your students are on medication, advise them to consult their GP before use.

The safest and most accessible way to use essential oils in yoga classes is aromatically through inhalation.

Simple methods include:

• One drop on a cotton pad for individual use

• Personal inhalers

• Diffusing oils in a well-ventilated space

Inhalation allows the aromatic compounds to interact directly with the limbic system of the brain, having an immediate impact on our bodies, minds and souls.

1. Bergamot – For Uplifting Low Mood

Bergamot is a beautiful citrus oil that feels both uplifting and gently energising.

It’s ideal for:

• Low mood

• Fatigue

• Emotional heaviness

In a yoga class, bergamot works beautifully at the beginning of practice to shift stagnant energy and create lightness in the room.

2. Rose – For Self-Compassion

Rose is often called the oil of self-love.

During hormonal transitions, many women feel disconnected from themselves. Rose supports heart opening, compassion and emotional processing.

This oil pairs beautifully with:

• Women’s circles

• Restorative yoga

• Heart-opening sequences

Even one drop on a cotton pad during savasana can create a deeply nurturing experience.

3. Vetiver – For Sleep & Deep Grounding

If sleep is disrupted due to hormonal shifts, Vetiver is incredibly supportive.

It’s earthy and grassy in scent, so if you find it too earthy I recommend blending one drop with:

• Geranium

• Lavender

Vetiver is excellent in:

• Yin yoga

• Evening classes

• Grounding meditations

It helps anchor scattered energy and calm an overstimulated nervous system.

4. Rosemary – For Brain Fog & Focus

Hormonal changes can affect clarity and concentration.

Rosemary is stimulating and sharpening — wonderful when you need mental clarity.

Use it for:

• Morning classes

• Workshops

• Teacher trainings

• Study sessions

It pairs well with pranayama or focused standing sequences.

5. Roman Chamomile – For Soothing Heat & Tension

Roman chamomile is deeply calming.

It helps release:

• Emotional tension

• Irritability

• Internal “heat”

This oil supports parasympathetic activation and is ideal in:

• Restorative yoga

• Breathwork practices

• Closing relaxation

6. Rosewood – For Energetic Boundaries

Rosewood is less commonly spoken about but beautiful for emotional protection.

For teachers holding space regularly, this oil can:

• Support energetic boundaries

• Preserve your own energy

• Reduce emotional depletion

It’s a wonderful oil to use before teaching or during retreat facilitation.

Other Essential Oils for Hormonal & Emotional Support

Other oils I regularly use in women’s yoga classes include:

• Clary Sage

• Frankincense

• Benzoin

• Lemon

• Tea Tree

• Sandalwood

When thoughtfully integrated, aromatherapy can deepen your students’ sensory experience and support nervous system regulation within your yoga classes.

Choosing High-Quality Essential Oils

If you’re purchasing essential oils in the UK, I use oils from Base Formula, Natural Health Remedies and Neal's Yard Remedies (not affiliated).

Always prioritise organic and ethical sourcing where you can. In my experience you get a much nicer oil this way.

Integrating Essential Oils Into Your Yoga Teaching

Essential oils can:

• Deepen savasana

• Enhance themed workshops

• Support women navigating hormonal shifts

• Create a more embodied sensory experience

When used safely and intentionally, aromatherapy becomes a powerful extension of your teaching — supporting both emotional wellbeing and nervous system balance.

If you’d like to learn how to confidently and professionally integrate essential oils into your yoga classes, retreats or workshops, explore my essential oils training and CPD options.

Let’s grow happier, older and wiser — together.

Love and hugs as always,
Heather ✨