If you’re trying to recover from smell loss, there’s one piece of advice you’ll hear again and again: start smell training. It’s the most important thing you can do to support your recovery. Smell training is a simple daily practice backed by research, and it helps your brain relearn how to process smells.
Whether your smell loss is due to COVID, a virus, or injury, smell training gives your olfactory system the best chance of improving.
What is Smell Training?
The process involves sniffing a small set of distinct scents twice a day – usually four different ones – and focusing your attention on each one. This repeated practice encourages the brain to recognise and interpret smell signals more effectively over time.
Think of it like physio, but for your nose and brain. Just like movement returns with gentle repetition after an injury, your sense of smell can improve with consistent effort.
Why It Works
The method works by tapping into neuroplasticity, the brain’s ability to adapt and form new connections. Even when smell pathways have been damaged, your brain can learn to rebuild some of that function with repeated exposure and focused attention.
Research shows that smell training can:
- Improve smell sensitivity
- Reduce the severity of parosmia (distorted smells)
- Boost emotional well-being and sense of control
How to Get Started
To start smell training, you’ll need four scent jars or essential oils. Traditionally, these are rose, lemon, eucalyptus, and clove – chosen for their distinct scent profiles. You can purchase these from Scent Recover, or make your own.
Here’s what to do:
- Sniff each scent slowly and gently for about 20 seconds.
- Focus on what you’re experiencing, even if you can’t smell anything.
- Repeat this twice a day, morning and evening.
- Keep a journal of small changes over time.
Be patient. Improvements may be subtle and slow, but persistence is key.
Tips to Stay Motivated
- Set a reminder on your phone or keep your kit somewhere visible
- Join a support group or smell training community
- Track progress using a chart or notebook
- Celebrate small wins — even faint smells or new sensations
Key Takeaway
Smell training is the most effective, research-backed way to support recovery from smell loss. With consistency and patience, it can help rewire the brain and restore lost olfactory function — no matter how long it’s been since your sense of smell changed.
