Olfactory Retraining and Aromatherapy: A Sensory and Mindful Approach
In this article
- What is olfactory retraining
- Why the sense of smell does not respond the same way for everyone
- The role of aromatherapy
- Which essential oils to use — and why
- A practical mini-protocol
- Things no one tells you
- When to consult a doctor
- Frequently asked questions
- Sources and scientific references
- One step at a time
I haven't been able to smell for six years. What do you recommend?
— Comment received on Instagram
I read it and paused. Six years. It's not a passing phase, not a cold that will go away. It's a silent loss that changes the way one experiences food, people, places, and memories.
I am not the right person to give medical advice. But I can share what I know about the sense of smell, how it works, and what aromatherapy — honestly and without false promises — can offer to those seeking a way to reopen that door.
1. What is olfactory retraining
Olfactory retraining is a neurological training. Not a cure, not a medical therapy in the strict sense of the word: it is a process that aims to stimulate and reactivate the connections between the nose and the brain through repeated and conscious exposure to odors.
It is not a niche practice. In recent years, loss of smell has become a public health issue: it is estimated that between 34% and 85% of Covid-19 patients experienced anosmia or hyposmia during the acute phase. Most recover within six months, but a significant percentage — about 4–5% of those recovered, amounting to an estimated 15 million people worldwide according to the Umberto Veronesi Foundation — still live with a persistent deficit. And not just from Covid: viral infections, head injuries, medications, neurological diseases, and environmental factors can all permanently impair the sense of smell.
| Cause | Mechanism | Reversibility |
|---|---|---|
| Viral infection (Covid, flu) | Damage to olfactory neurons or mucosal inflammation | Often partial or total |
| Head trauma | Lesion of the olfactory nerve | Variable, often limited |
| Medications | Chemical interference with receptors | Often reversible upon discontinuation |
| Neurological conditions | Degeneration of central olfactory pathways | Limited |
| Environmental factors | Damage to the olfactory epithelium | Often reversible |
The underlying logic is that of neuroplasticity: the brain has a certain capacity to reorganize itself and create new neural pathways. Exposing the olfactory system to repeated and intentional stimuli can facilitate this process — slowly, with patience, without guarantees.
2. Why the sense of smell does not respond the same way for everyone
The sense of smell is the oldest sense from an evolutionary perspective, and also the most closely connected to emotions and memory. Olfactory information reaches the limbic system — the part of the brain linked to emotions, memories, and instinctive responses — even before being rationally processed.
I've written a detailed article on smell and the limbic system, you can read it here.
This means that each odor is also a subjective experience, shaped by the personal history of the person perceiving it. Lavender, for example, is immediately calming and familiar to some people. For others, it might evoke difficult memories, hospital environments, or simply nothing in particular.
- Olfactory memory — odors encountered multiple times in life are easier to recognize and recall
- Habituation — the olfactory system adapts to repeated stimuli, gradually reducing their perception
- Personal experiences — an odor associated with a positive moment is perceived differently from one linked to a difficult memory
- Biological variability — some people are naturally more sensitive to certain aromatic compounds than others
All of this explains why there is no universal protocol that works for everyone. And it explains why olfactory retraining requires listening, not automatism.
3. The role of aromatherapy
Let's clarify one thing immediately: aromatherapy does not restore the sense of smell. That is not its role in an olfactory retraining process.
What it can do is offer support for the connection between scent and brain. Essential oils, thanks to their aromatic complexity and their ability to evoke physiological and psychological responses, can become tools for those who want to gradually and consciously reconnect with the world of odors.
The value does not lie in the magic of a single essence, but in conscious repetition: exposing the olfactory system to the same stimulus, under the same conditions, day after day, promotes the activation and consolidation of neural connections. If you want to understand how the olfactory pathway works — and why aromatic molecules act directly on the limbic system without passing through the rational cortex — you can find a complete guide in the article on nasotherapy and olfactory aromatherapy.
The sense of smell cannot be forced, it must be accompanied.
It's not about saturating the senses with intense perfumes hoping for a quick result. It's about creating a regular, careful ritual that respects the timing of the nervous system.
4. Which essential oils to use — and why
The most common olfactory retraining protocols in the literature involve four main aromatic categories, chosen for their sensory distinctiveness and ease of recognition.
Citrus
Clear, fresh, immediate notes — the ideal starting point
Vibrant and easy to recognize even when the sense of smell is impaired, citrus is the most accessible category to start with. Their simple molecules (limonene, linalool) produce a clear and unequivocal stimulus.
Balsamic
Clear sensory contrast — stimulate the upper respiratory tract
Strong notes that create a useful contrast compared to citrus. Eucalyptus is the classic reference in clinical protocols: a fresh and penetrating note, difficult to ignore even for an impaired olfactory system.
Floral
Complex notes linked to personal memory — powerful evocatives
Often connected to deep memories, floral notes easily activate the limbic system. True Lavender is the most common choice in protocols — but, as we have seen, it does not work the same way for everyone. Geranium offers a greener and fresher profile, less polarizing.
Resinous and woody
Depth and grounding — for the advanced stage of the journey
To be introduced when the olfactory system has already begun to respond to the first stimuli. Frankincense (Boswellia) has a deep and complex note with strong emotional resonance. Vetiver is rooted and earthy — an unusual, hard-to-ignore stimulus.
Why these four categories — and in this order
The choice of the four categories is not random. It corresponds exactly to the three olfactory notes — top, middle, and base — which define how aromatic molecules behave over time and how they are perceived by the olfactory system.
| Olfactory note | Category | Molecules | Volatility | Perception |
|---|---|---|---|---|
| Top | Citrus | Limonene, camphene — light and small | High — evaporate in minutes | Rapid and immediate stimulus |
| Top / Middle | Balsamic | 1,8-cineole, alpha-pinene — medium | Medium-high | Fresh, penetrating, persistent |
| Middle | Floral | Linalool, geraniol — medium | Medium — persist 20–60 minutes | Lasting, evocative response |
| Base | Resinous and woody | Sesquiterpenes — heavy molecules | Low — evaporate slowly | Deep, grounding, persistent |
Starting from citrus (top notes) and moving to resinous (base notes) means covering a full spectrum of olfactory stimuli — from the most immediate to the deepest. A journey that trains the olfactory system on multiple levels simultaneously, with molecules of progressively different weight and structure.
5. A practical mini-protocol — to be followed with caution
If you want to start an olfactory retraining journey with essential oils, here's a simple and cautious approach. Consistency matters more than intensity.
Choose one oil from the four categories, starting with citrus. Work with the same oil for 6–8 weeks before moving on to the next.
Bring the bottle close to your nose without touching your skin and inhale slowly for 20–30 seconds. This is the most practical method: the stimulus remains precise and undiluted, and you can easily change oils.
Morning and evening, in a quiet moment. Intention matters as much as the action: it's not about mechanically sniffing, but about bringing presence and awareness.
Note down what emerges during the session: images, emotions, memories, physical sensations. It helps to notice progress that would otherwise go unnoticed.
6. Things no one tells you about olfactory training
This part is perhaps the most important. Knowing what not to expect can protect you from unnecessary frustration — and paradoxically increase your confidence in the process.
- Immediate results — olfactory training is a slow process. The time it takes depends on the cause of the loss, the extent of the damage, and individual response. Some people notice something in a few weeks, while others take months.
- Smelling exactly as before — the sense of smell that is recovered is not necessarily identical to what it was before. The quality or intensity of some odors may be different, at least initially.
- A universal solution — there is no single protocol that works for everyone. What works for someone else might not work for you — and this is not your fault.
- Linear progress — olfactory recovery can have phases of improvement and phases of stagnation. Parosmia — the distortion of odors — is common in intermediate phases and is part of the process, not a sign that something has gone wrong.
7. When to consult a doctor
Olfactory training with essential oils is a complementary support, not a medical practice. There are situations where it is essential to consult a healthcare professional before embarking on any path:
- If the loss is recent and you do not yet have a diagnosis.
- If it is accompanied by other neurological symptoms.
- If you have respiratory conditions or allergies to plant components.
- If you are taking medications.
- If the situation does not improve or worsens over time.
An otolaryngologist or neurologist can assess the extent of olfactory damage and indicate if and how to integrate sensory retraining into the therapeutic pathway.
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Go to collection →8. Frequently Asked Questions
Does olfactory training really work?
It is supported by clinical studies as neurological training based on neuroplasticity. It does not guarantee complete recovery, but in many cases, it promotes progressive improvement. Results depend on the cause of the loss, the extent of the damage, and consistency in the process.
How long does it take to recover your sense of smell?
Timelines vary greatly. Studies on post-Covid patients show that about 74% recover within 30 days, 86% within 60 days, and 96% within 6 months. Those with persistent deficits may take years, and in some cases, recovery remains partial.
Which essential oils are used for olfactory training?
The most common protocols include four categories: citrus (Lemon, Sweet Orange), balsamic (Eucalyptus, Scots Pine), floral (True Lavender, Geranium), and resinous/woody (Frankincense, Vetiver). You work with one oil at a time, for 20–30 seconds, twice a day.
Can I use a diffuser for olfactory training?
For daily sessions, the most practical method is to smell directly from the bottle: it maintains a precise stimulus and allows for easy oil changes. The AURA dry diffuser is more useful at a later stage, for short evening sessions that consolidate the environmental association with the oil you are working with.
Does olfactory training replace a doctor?
No. It is a complementary support. If you have lost your sense of smell, the first step is always to consult a healthcare professional — an otolaryngologist or neurologist — for a diagnostic evaluation.
9. Sources and scientific references
The epidemiological data and claims regarding olfactory training reported in this article are based on the following scientific publications and institutional sources. Specific research on the use of essential oils in olfactory training is still developing: the practical indications are educational in nature and do not replace medical advice.
- Umberto Veronesi Foundation — Covid: millions of people left with taste and smell deficits. Global estimate of 15 million people with persistent post-Covid smell problems.
fondazioneveronesi.it - Karolinska Institute — Study on smell loss and recovery at 18 months. 69% of patients report olfactory loss; 1 in 20 does not recover after 18 months.
sanitainformazione.it - Prem B. et al. — Recovery from olfactory and gustatory dysfunction following COVID-19 acquired during Omicron BA.1 wave in Italy. Study of 338 patients: 96% recovery at 6 months.
orbi.umons.ac.be - JAMA Network — Clinical Outcomes for Patients With Anosmia 1 Year After COVID-19 Diagnosis. Cohort study on anosmia prognosis 12 months after diagnosis.
jamanetwork.com - JAMA Network — Olfactory Dysfunction After SARS-CoV-2 Infection in the RECOVER Study. Longitudinal analysis of olfactory dysfunction in Long Covid.
jamanetwork.com - PMC / NIH — Factors associated with anosmia recovery rate in COVID-19 patients. Retrospective study: recovery rates at 4 and 8 weeks and associated factors.
pmc.ncbi.nlm.nih.gov - PMC / NIH — Testing olfactory dysfunction in acute and recovered COVID-19 patients. Study on olfactory dysfunction in the acute phase and in recovery.
pmc.ncbi.nlm.nih.gov - Policlinico Gemelli — If roses no longer smell and food no longer tastes. Up to 1 in 3 patients experiences complete loss of smell as a manifestation of Covid-19.
policlinicogemelli.it - IRCCS Ospedale San Martino, Genoa — Research on prefrontal stimulation and post-Covid olfactory recovery.
ospedalesanmartino.it - Hummel T. et al. — Olfactory training: review and current data. Classic olfactory training protocol with four aromatic categories. Otolaryngology–Head and Neck Surgery.
pubmed.ncbi.nlm.nih.gov
10. One step at a time
Olfactory training is a journey that requires time, listening, and realistic expectations. Aromatherapy can be a valuable ally in this journey — not as a solution, but as a tool for connecting the body and brain, between the present and memory.
If you feel this topic concerns you, you can write to me privately. I have prepared a simple and guided sensory journey for those who want to approach olfactory retraining consciously, choosing the essential oils best suited to their history and goals.
Because the sense of smell cannot be forced. It must be accompanied.
The information contained in this article is for educational and informational purposes only. Essential oils are not medicines and cannot replace a diagnosis or medical treatment. In case of persistent loss of smell, it is essential to consult a specialist doctor. Aromatherapy is a complementary tool for natural well-being and should be used with awareness and in compliance with safety instructions. Before using essential oils during pregnancy, breastfeeding, or in the presence of medical conditions, consult an expert professional.