Question:

Does smell training work? 

Answered by Christie Barnes, MD, Nebraska Medicine Ears, Nose & Throat specialist:

Most of us have probably experienced a loss of smell due to viruses like respiratory infections, influenza and COVID-19. Respiratory infections can cause swelling or congestion in the nasal passages. This swelling prevents odorants from reaching the small nerves that travel from the nose to the brain, inhibiting your ability to smell. Occasionally, the virus can injure the smell nerves themselves.

Fortunately, the nerves in the nose can regenerate, and the swelling will resolve, resulting in about 85% or more of people who will regain their sense of smell within a few weeks after they have recovered from the virus. Taste and smell are closely linked, so once your smell returns, you will also notice a significant improvement in your taste as well.

However, if your smell has not returned within three to four weeks of recovery, other therapies like smell training may help. Smell training has been shown to improve smell for 30% to 50% of people.

First, we will want to rule out other causes, such as nasal polyps, nasal tumors or neurological conditions. A smell identification test will also be performed to measure the degree of your smell loss. If it is determined that your smell loss is viral-related, an oral steroid or a topical nasal steroid may be prescribed to reduce any remaining inflammation in the nasal passages.  

Smell training can provide additional improvement in your sense of smell. The goal of smell training is to restore the connections between your brain and nose. 

You can purchase a smell kit that includes essential oils or simply use spices from your kitchen cabinet. The training involves presenting your nose with a specific single smell, such as a lemon, for 20 seconds. Then, tell yourself that you’re smelling a lemon while intensely thinking about how a lemon smells. Repeat this exercise with another strong scent. This training should be performed daily and typically provides improvement within 12 weeks. Regaining even a small bit of your sense of smell can make a big difference in your quality of life. It can also be important for fire safety and to avoid eating soiled foods.