Losing your sense of smell can feel like losing a part of your identity. Suddenly, meals taste bland, you can’t enjoy your favorite candle, and daily activities like cooking or cleaning feel less engaging. For many people recovering from illness, injury, or neurological conditions, smell training has become a promising method for bringing scent back into their lives.
But what exactly is smell training? How does it work, and more importantly, does it actually help?
In this post, we’ll break down the science behind smell training, how to get started, and what results people are seeing. Whether you’re recovering from COVID-19, dealing with anosmia, or facing age-related smell loss, this method could be a game-changer.
What Is Smell Training?
Smell training is a simple but structured way to retrain your brain and nose to recognize scents again. It’s based on a concept called “neuroplasticity,” which is the brain’s ability to rewire itself and adapt—even after sensory loss.
The practice involves smelling specific scents, usually twice a day, over a period of weeks or months. Think of it like physical therapy, but for your sense of smell.
This method was first introduced by scientists studying post-viral olfactory loss and has since gained popularity, especially during the COVID-19 pandemic when many people reported temporary or long-term smell issues.
Why Smell Training Works
So, why does this seemingly simple practice make such a difference?
Smell training works by
- Stimulating the olfactory nerves, encouraging them to repair or regrow
- Strengthening neural pathways between the nose and brain
- Reconnecting scent memories, which helps the brain re-identify specific smells
- Improving focus and attention, because intentional smelling sharpens awareness
Over time, even partial responses can build into better smell function.
How to Do Smell Training at Home
The best part? You don’t need expensive tools or complicated steps. Here’s how to get started with basic smell training at home:
1. Choose Four Key Scents
Most guides recommend starting with four distinct, familiar smells. The original “classic four” are
- Rose (floral)
- Eucalyptus (resinous)
- Lemon (fruity)
- Clove (spicy)
You can use essential oils, dried herbs, or scented items you already have.
2. Smell Twice Daily
- Hold each scent under your nose for about 20 seconds
- Focus on the smell, even if you can’t detect it
- Repeat this twice a day, ideally in the morning and evening
- Stay consistent—it takes time!
3. Track Your Progress
Keep a journal of what you smell each day. Write down any changes, even small ones like “a faint citrus” or “smells like vinegar instead of lemon.” These changes matter and show that your brain is responding.
Who Can Benefit from Smell Training?
Smell training can help a wide range of people, especially those dealing with
- Post-viral smell loss (e.g., after COVID-19)
- Age-related decline in smell
- Neurological conditions, such as Parkinson’s or after a head injury
- Olfactory nerve damage due to trauma or surgery
Even if your loss is long-term, you may still benefit. Studies have shown improvements even after a year or more of smell dysfunction.
When Will You See Results?
As with any kind of therapy, patience is key. Some people notice improvement in a few weeks, while others may take months. It depends on
- The cause of smell loss
- How long you’ve had it
- Your age and overall health
- How consistently you do the training
While there’s no guarantee of full recovery, many report partial return of smell—and even partial is better than none at all.
Tips to Boost Smell Training Success
To get the most out of your smell training, try these bonus tips:
- Visualize the scent while you’re smelling it. Think of a lemon tree or a spicy chai.
- Switch up the scents every 12 weeks to engage new scent receptors.
- Stay calm and focused. Avoid distractions while training.
- Pair with other therapies, like zinc supplements or olfactory-focused breathing exercises (if approved by your doctor).
What if it doesn’t work?
If you’ve been training for several months with no change, don’t give up hope. You might benefit from:
- Seeing an ENT specialist
- Getting a smell test (yes, they exist!)
- Checking for underlying conditions like sinus polyps or neurological disorders
In some cases, smell training may need to be combined with medical treatment.
Final Thoughts
Smell training is more than sniffing scents—it’s a powerful, hopeful practice that’s helping people reconnect with the world around them. Though results vary, the process itself is low-risk, affordable, and supported by science.
If you’ve been dealing with smell loss, this could be a safe and effective step forward. You don’t need fancy tools—just a few scents, a quiet moment, and a bit of patience.