Get Your Sense Of Smell Back
September 28, 2021
How to get your sense of smell back ~ with essential oils ~ yes, you can!
Step-by-Step Guide to Olfactory Training Using Essential Oils
This science-based practice is easy and safe to do in the comfort of your own home. You'll need four essential oils that represent each of the following scents:
floral, fruity, spicy, and herbal. You'll also need some cotton pads.
Step 1: Add 10 drops of the oil to the bottom of your Pocket Pal Breathe Jar, snug up the lid. Let the oil absorb into the felted wool ball and the aroma develop.
Step 2: Bring the jar to your nose and inhale the scent for 20 seconds with a series of short "bunny sniffs". As you do this, visualize and conjure up memories of the aroma. For example, if you are smelling peppermint oil, immerse yourself in the memory of your toothpaste, a cup of peppermint tea, or mint chewing gum.
Step 3: Take a 30-second pause.
Step 4: Repeat steps 1-3 until you have used all four oil types.
Do this twice a day for at least 3 months, or until your sense of smell has returned to normal. It's important to do this exact process daily as repetition helps to rewire the brain.
It's also recommended that you switch scents every twelve weeks. A 2015 study found that those who changed scents after three months when practicing olfactory training had better results than those who used the same scents (
6).
How Long Will It Take For Sense of Smell to Return?
Olfactory training isn't a quick fix; don't be discouraged if you don't smell anything after one day, one week, or even one month. Keep going! Experts recommend engaging in olfactory training daily for three to four months.
Additionally, studies show that it’s most effective when started within a year of symptom onset (
7).
It's a good idea to keep a diary to track your progress, help you notice positive changes, and stay motivated.
Make a
breathe jar for each essential oil used in your protocol for easy, convenient long term sniffing.
