09/12/2025
Reawakening Your Sense of Smell: Olfactory Training & Salt Therapy
For many people, the ability to smell is something they take for granted—until it’s gone. Whether from viral infections, head injuries, or other conditions, loss of smell (anosmia or hyposmia) can deeply affect daily life, from enjoying meals to detecting hazards. Thankfully, research-backed methods like olfactory training are offering hope and results. So much of life depends on smell. The aroma of your morning coffee, the comfort of fresh laundry, or even the warning scent of smoke—all of it runs through our olfactory system. When smell is lost, whether through illness, injury, or other conditions, life can suddenly feel flat, unfamiliar, and even unsafe.
The good news? Researchers have discovered that smell can often be retrained, and thousands of people are experiencing recovery through a simple but powerful practice called olfactory training.
What Is Olfactory Training?
Olfactory training is often described as “physical therapy for the nose.” It’s a structured practice where you intentionally smell specific essential oils twice a day for at least 12 weeks. The goal isn’t just to sniff but to focus on the aroma—inviting your brain to reconnect with your nose and rebuild pathways that may have gone dormant.
Just as muscles respond to repeated exercise, the olfactory system responds to consistent stimulation. Over time, this repetition encourages nerve regeneration and strengthens brain-scent connections.
The Core Essential Oils
The traditional training set includes four essential oils, each representing a different scent family
🌹 Rose (floral) – Gentle, sweet, and widely recognizable.
🍋 Lemon (fruity/citrus) – Sharp, bright, and uplifting.
🌿 Eucalyptus (resinous/menthol) – Cooling, fresh, and clearing.
🌶 Clove (spicy) – Warm and robust with a hint of sweetness.
As training progresses, many people expand their kit to include lavender, peppermint, vanilla, or even coffee beans. The more varied the scents, the broader the stimulation for the brain.
What the Research Says
The concept was pioneered by Dr. Thomas Hummel and colleagues at the University of Dresden. In one of the earliest studies, participants who trained with essential oils for 12 weeks showed significant improvements in smell compared to those who didn’t.
Since then, dozens of studies have reinforced these findings:
People with post-viral smell loss (such as after COVID-19) often see meaningful improvements.
Those with long-term anosmia may need more time, but many still experience gradual recovery.
MRI scans even suggest that consistent smell training can lead to measurable changes in the brain’s olfactory regions.
The key is consistency. Most participants train twice daily for at least three months, though some continue for six months or longer.
Adding Sea Salt Breathing (Halotherapy)
While olfactory training works directly with the brain and nerves, adding salt inhalation therapy can support the physical environment in which smell recovery happens.
Breathing in fine particles of pure sea salt—whether through a salt inhaler or a salt room—can:
Reduce nasal and sinus inflammation.
Clear mucus that may be blocking odor molecules.
Create a healthier airway environment for scents to reach the receptors.
Though research on salt therapy and olfactory recovery is still emerging, many people report that combining the two practices improved their results. For example, some noticed less congestion during training sessions, making it easier for scents to register.
Stories of Hope
People around the world have shared powerful experiences:
“At first, I couldn’t smell anything. But after weeks of training, lemon finally broke through. It felt like I got a piece of myself back.”
“I added salt inhalation therapy and noticed I could breathe more freely. Suddenly eucalyptus started to click again.”
Each story is unique, but they all point toward the same truth: the sense of smell can often be nurtured back to life with patience and daily practice.
How to Begin:
1.Gather four essential oils: rose, lemon, eucalyptus, clove.
2.Twice daily, spend a few moments inhaling each scent. Don’t just sniff—concentrate and recall what it should smell like.
3.Consider adding daily sea salt inhalation therapy for respiratory support.
4.Keep a smell journal. Note even the faintest improvements. Small wins matter.
Over all?
Losing your sense of smell can feel isolating and frustrating, but olfactory training and salt inhalation therapy are showing real promise in helping people recover. Backed by science and supported by growing testimony, these simple daily practices remind us of something profound: the brain and body are remarkably capable of healing when given the right tools.
References & Further Reading
Hummel T, Rissom K, Reden J, Hähner A, Weidenbecher M, Hüttenbrink KB. Effects of olfactory training in patients with olfactory loss. Laryngoscope. 2009;119(3):496–499.
Damm M, Pikart LK, Reimann H, et al. Olfactory training is helpful in postinfectious olfactory loss: A randomized, controlled, multicenter study. Laryngoscope. 2014;124(4):826–831.
Sorokowska A, Drechsler E, Karwowski M, Hummel T. Effects of olfactory training: A meta-analysis. Rhinology. 2017;55(1):17–26.
Horváth A, Kósa L, Balázs P. Salt therapy and respiratory health: A systematic review. Int J Occup Med Environ Health. 2021;34(3):321–334.
