top of page

Guide to Smell Training

Why Is This Topic So Important?

Losing your sense of smell is disorienting in ways most people don’t expect. Food becomes bland, your sense of self shifts, and the invisible pleasures of life, fresh coffee, sun-warmed pine, your child’s hair, seem to vanish. For many, this loss comes after a viral illness like COVID-19 or the flu. And while your doctor may have told you it “should come back in a few weeks,” for some, it takes longer.


The good news? You can actively retrain your sense of smell. It’s called olfactory training, and it’s one of the most evidence-based interventions we have for smell loss (for any reason).


As a lifespan psychologist and specialist in olfactory health, I’ve spent over a decade researching how the sense of smell connects to memory, mood, and brain aging. This guide brings together the science of what works, and gives you a clear, compassionate routine to help you heal.


Whether you’re weeks or years into this journey, let’s walk through the steps to rebuild your sense of smell.



What Are the Nuts and Bolts of Training your sense of Smell?


You don’t need expensive tools or endless time, just consistency, curiosity, and a few well-chosen scents.


Step 1: Understand What’s Happened

When viruses like SARS-CoV-2 infect the upper respiratory tract, they can cause inflammation in the olfactory epithelium (the tissue at the top of your nasal cavity that detects smell). For many, this causes temporary smell loss. But in some cases, the damage disrupts the neural pathways between the nose and brain (read more about COVID impacts specifically here).


The hopeful part? Your brain is plastic. Meaning: it can relearn.


Studies show that repeated exposure to odorants, what we call olfactory training, can promote regrowth of these neural pathways. Think of it as physical therapy for your nose.


📚 Learn more:


Step 2: Choose Your Scents

The classic protocol uses four distinct essential oils:

  • Rose (floral)

  • Eucalyptus (resinous/menthol)

  • Clove (spicy)

  • Lemon (citrus)


These categories help stimulate different olfactory receptors and brain regions. Over time, you can rotate new scents in to maintain novelty and avoid adaptation.


Tip: Make this a sensory ritual. Choose high-quality essential oils or actual items (like fresh lemon peel or ground cloves). Use small jars or glass containers you can open and close easily.


Step 3: Commit to a Routine

Here’s the gold standard routine:

  • Smell each scent twice daily (morning and night)

  • Gently inhale for 15 seconds per scent

  • Focus. Try to remember what the scent used to smell like.

  • Say the name aloud. Engaging language centers may strengthen the neural loop between smell and memory.


This isn’t passive sniffing. It’s mindful training. If you can, pair it with calming breathwork or quiet focus, it helps your brain encode the experience more deeply.


🔁 Total daily time: 5-10 minutes. It’s the consistency that counts.


Step 4: Track and Reflect

Recovery can feel slow. Tracking helps you notice micro-changes and stay motivated.


Use our free downloadable Smell Training Tracker to:

  • Log your daily training

  • Note any emerging scent perceptions

  • Reflect on emotional or sensory shifts


👉 Download the Tracker (PDF)


Even if it takes weeks to notice change, your brain is laying groundwork behind the scenes. Give it time.


Step 5: Support Neuroplasticity

Smell training works best in a brain that’s ready to rewire. Support that process by:

  • Sleeping well: Sleep promotes synaptic pruning and consolidation. Aim for 7–9 hours.

  • Staying active: Physical activity boosts BDNF (brain-derived neurotrophic factor), which supports sensory learning.

  • Reducing stress: High cortisol impairs regeneration. Try nature walks, breathing techniques, or mindfulness.

  • Eating for brain health: Omega-3s, polyphenols, and a varied diet support neuroinflammation reduction and cognitive function.


Want to go deeper? Research shows that pairing smell training with other sensory cues (like visual images or taste) can also enhance outcomes.


📚 Read more:


Feel Empowered.

Smell loss can feel invisible, and isolating. But you’re not alone, and recovery is possible.


By understanding what’s happening in your body and committing to a gentle daily routine, you’re not just hoping for healing, you’re actively supporting it.


Start today:

  • Gather your four core scents

  • Download the Smell Training Tracker

  • Schedule five minutes, morning and evening


And trust: neuroplasticity is real. Even if it’s quiet and slow, your body remembers how to heal.


💬 Have questions? Want to share your journey? Leave a comment or explore our smell health offerings for deeper support, including 1:1 support, assessment kits, and online programs.


Free: Smell, Memory & Brain Health
45min
Book Now

Your sense of smell is part of your aliveness. Let’s help you reclaim it, one breath at a time.



 
 
 

Comments

bottom of page