Pine trees, firs, eucalyptus—derive their scent superpowers from terpenes. Inhaling them signals our body to relax.

They are aromatic compounds, and some of them have physiological effects when inhaled. (A scientist will tell you these are technically volatile unsaturated hydrocarbons, while a weed smoker will wax on about the nuance of different terpenes in their favorite strain.)

More specifically, a pine tree, or a wreath that it sacrificed its life for, contains as α-pinene, which, when breathed in, can decrease the heart rate and increase parasympathetic nervous system response — the calming part of our autonomic nervous system that helps us rest and digest.

Does that mean you have to camp out next to some Douglas firs? Nope; it’s not only fresh boughs that trigger these benefits. For mood effects, smelling an actual pine tree may be best, but a synthetic version like in a pine candle can be very good, too, because the brain responds to the odor, not the source.

In other words, you can trick the brain with fake scents, as long as the synthetic fragrance molecule is chemically identical to the natural terpene (which is true for many of those ubiquitous candles).

But fresh greenery does have its advantages. Think of it as “forest bathing” on a small scale. Known as Shinrin-yoku in Japan—where this therapy was created—forest bathing is one of our favorite metaphors, as it promises an immersive sensory experience. These experiences activate concentration and boost immune response, thanks to an increase in human natural killer (NK) activity.

Forest baths can also help mute stress hormones like adrenaline and cortisol, and they can have a positive impact on depression. All valuable as holiday stress ramps up.

Winter is filled with the aroma of favorite foods, and certain food odors activate the reward centers in our brain, according to brain imaging research published in Frontiers in Human Neuroscience. That’s because we humans are biologically programmed to respond to a number of botanically driven ingredients, like cinnamon sticks in warm drinks and a hefty amount of vanilla in cookies.

Those aromas — cinnamon pastry anyone? — may unlock geysers of dopamine for the same rush we can get from gambling, shopping, and sex.

When researchers compared mouth-watering food aromas (cinnamon, chocolate, and vanilla) with popular but non-food aromas (lavender, jasmine, and lily of the valley) they found that the food smells out-triggered the reward centers.

In fact, cinnamon may be a winter all-star, given that it’s a powerful calming agent—just what’s needed when work stress ramps up or your kid spills juice all over their prized Labubu. It’s been used as an herbal remedy since ancient times, and modern science (courtesy of a 2022 study published in Molecules) suggests that its aroma may help reduce anxiety by regulating the expression of genes related to neuroinflammation.

Nostalgia matters. Classic spices which move into heavy rotation during the winter are often interwoven with warm and fuzzy memories of past cold seasons. Think hot cocoa and cookies after sledding, and the like. (Research shows that olfactory memories have neural correlates.) These scents have the power of a Proustian madeleine: comfort, plain and simple.

One last bit of advice as you move through the winter. Lean in, and inhale deeply. You get the most wellness and de-stressing perks from absorbing nature, not just looking at it, according to a study published in Scientific Reports. When researchers compared the relaxation benefits of seeing vs. smelling parks and forests, the olfactory wallop bested the visual impact. So be that person who sticks their nose right next to a wreath, who sniffs their gingerbread cookie before biting it, and who, yes, has a balsam candle burning as often as possible.

You’ll feel that much better for it.