You May Regain Sense of Smell Through Aroma “Therapy”

By Caryn Gehlmann, Clinical Aromatherapist

Losing your sense of smell can feel like losing a significant part of your connection to the world. (The medical term for this is anosmia.) Smells anchor us to memories, to food, to subtle cues around us. So when someone asked me, “How do I use essential oils to retrain my brain to regain sense of smell?” I knew this had to be my next Q&A with Caryn.

No one can guarantee that aromatherapy will make your sense of smell come back. However, according to research highlighted by The Scientist, regularly sniffing essential oils may help. Not because the oils themselves “cure” damage, but because they stimulate the olfactory system’s neural plasticity, helping the brain “re-learn” how to smell. It’s aroma‘therapy” for your nose and scent memories.

Aromatherapy May Help You Retrain Sense of Smell

Exposing your nose and brain to a variety of distinct, strong scents may gently awaken and reconnect olfactory pathways. The Johns Hopkins University, American College of Healthcare Sciences, and the University of Alabama at Birmingham recommend smell training as a leading strategy for smell loss recovery.

Here are some tips I gleaned from them that you can try at home:

• Choose 4–6 different essential oils, each representing a different “type” of smell (fruity, floral, spicy, resinous/woodsy).
• Twice daily (for example, morning and evening), spend a few minutes going through each scent: bring the bottle or an aromastick close to your nose, inhale gently and naturally (don’t sniff harshly), and focus, even if at first you don’t actually “smell” anything.
• This may take a few weeks or even months. But a daily exposure helps retrain your olfactory system.
• Use every opportunity to smell different scents beyond structured training, like going outside and noticing natural smells (flowers, grass, rain), eating aromatic foods, or even drinking tea with citrus peel. This helps support your brain’s “reminding.”

Importantly: To regain sense of smell, consistency matters more than intensity. A daily gentle practice is better than forcing strong inhalations.

Which Essential Oils Work Best in Smell Training

Based on both research reviews and aromatherapy-inspired smell-training guides, these essential oils stand out as particularly effective choices.

Rose Absolute: Floral, a soft, familiar, gentle aroma. Contrasts nicely with the sharper aromas.

Lemon: Citrus, bright, sharp, zesty aroma.

Eucalyptus: Resinous/Camphorous, a deep, clearing aroma that many find easier to detect even when other smells are weak, and may help open nasal passages.

Clove: Spicy, earthy, and sparks memories for many people.

Other essential oils sometimes mentioned in broader smell-training “kits” include Peppermint, Rosemary, Ylang-Ylang, Orange Sweet, or Cinnamon. But many experts advise starting with the four listed above, because they represent very different scent “families,” which seems key to stimulating diverse olfactory receptors.

What to Expect from Smell Training

Neural plasticity is real. The olfactory system, like many parts of the nervous system, can rewire when given the right stimulation. That’s the basic science behind smell-training.

It’s not a guaranteed or quick fix, but it’s hopeful. Experts often recommend committing to the training for at least 8–12 weeks (and sometimes longer). Some people notice subtle scent returns earlier, while others need more time.

It engages your brain. Smell training turns passive hope into active participation. Each time you take a breath and concentrate, you’re inviting your brain to remember what “Rose,” “Lemon,” “Clove,” or “Eucalyptus” smelled like, even if you don’t recognize it at first. Over time, your brain may relearn.

It’s safe (if done gently). Smell training with essential oils is low-risk, but it does require care — gentle inhalation, avoiding skin contact, and being mindful (especially if you have asthma or sensitivities).

A Simple Smell-Training Plan You Can Try This Week

1. Gather 4 essential oils: Rose, Lemon, Clove, and Eucalyptus.

2. Choose and commit to two daily smell-training “sessions” — e.g., first thing in the morning, and before bed.

3. In a calm, relaxed space, hold each bottle about 1–2 inches from your nose, breathe normally (don’t sniff hard), and focus for about 10–20 seconds. Between each oil, pause for 10 seconds.

4. If possible, visualize the scent: imagine a rose petal, a cut lemon, a forest of eucalyptus, or clove-spiced tea. Engaging your memory helps.

5. Keep a smell journal. Note each session, how you felt, any faint scent perceptions, memories triggered, or changes day by day.

6. Stick with it for at least 8–12 weeks, ideally longer.

Hope, Patience & The Power of Scent

Losing your sense of smell can feel isolating so it’s worth it to try retraining your brain. Smell training to regain sense of smell offers a gentle, brain-friendly path toward possible improvement. It reminds us that the nervous system has the capacity for healing if we invite it with patience and consistency.

I encourage you to treat it as a kind of “self-care ritual” rather than a fix. Make it peaceful, mindful, even meditative. As a side benefit, you just might find that it calms and centers you in ways you never expected. If you have questions, we’d love to hear them. And be sure to sign up for our newsletter… you’ll get some fabulous information and deals delivered to your inbox every month!