Living without your sense of smell is like experiencing the world in black and white. Whether COVID-19 or other issues knocked out your ability to smell, it affects everything from enjoying food to staying safe and feeling emotionally connected. I’ve dug deep into research and talked with experts to find breathing techniques that really work for getting your sense of smell back. Let me walk you through practical steps backed by science to help bring those scents back into your life.
Understanding Smell Recovery: Why It Matters
Getting your sense of smell back isn’t just about tasting your favorite foods again. The good news? 80% of people who lost their smell to COVID-19 got it back within six months. If you’re under 40, your chances are even better.
Your nose isn’t just for enjoying scents – it’s your personal safety alarm for things like gas leaks and spoiled food. This is especially important if you’re a chef, wine expert, or first responder. Plus, smell connects deeply with our emotions and memories, making life richer and more enjoyable.
For the 20% who still can’t smell after six months, recovery can feel frustrating. Previous head injuries or breathing problems during COVID-19 might slow things down. But understanding what you’re dealing with is the first step toward getting better, and that’s where specific breathing techniques come in.
Breathing Techniques to Aid Smell Recovery
Getting your sense of smell back starts with breathing right. Good breathing exercises do double duty – they get more oxygen flowing and help your smell system recover. These techniques borrow from both COPD breathing exercises and specific methods for smell recovery.
The key is diaphragmatic breathing – using your main breathing muscle to get your lungs working better. This naturally clears your nose and creates the best conditions for smelling. Plus, regular practice helps calm any anxiety about smell loss while supporting your recovery.
One really effective method is pursed lip breathing. It helps you slow down and control your breath better, which means air moves through your nose more efficiently – exactly what you need to start picking up scents again.
Step-by-Step Guide to Deep Breathing
- Get comfortable – sit straight or stand with relaxed shoulders. Keep your elbows slightly back so your chest can expand fully.
- Put one hand on your chest and one on your belly to track your breathing. You want your belly to move more than your chest.
- Breathe in slowly through your nose for 4 counts, filling your lungs completely. Your belly should rise while your chest stays fairly still.
- Hold that breath gently for 2 counts, letting the air circulate through your nose.
- Breathe out slowly through pursed lips for 6 counts, making your exhale longer than your inhale. This helps keep your airways open and clear.
Do this 5-10 times, resting when needed. Try to practice 2-3 times daily, especially before meals or smell training. Remember – don’t force it. Keep your breathing smooth and comfortable.
Combining Breathing with Olfactory Training
When you pair breathing exercises with smell training, you’ve got a powerful tool for recovery. The research looks promising – 72% of people noticed better smell after just 6 weeks of smell rehabilitation. This combo approach uses controlled breathing with structured smell practice to give you the best shot at recovery.
Smell training works by waking up the brain pathways that help you perceive scents. When you add proper breathing techniques, it works even better. Essential oils are perfect for this training because they have strong, distinct scents that really challenge your smell system.
Long-term studies show even better results – 88% of people using special nasal breathing techniques could smell again after a year. This shows that consistent practice really pays off.
Step-by-Step Olfactory Training Process
- Preparation Phase
- Pick 4 different essential oils (try rose, lemon, eucalyptus, and clove)
- Find a quiet space with good air flow
- Set aside 10-15 minutes for focused practice
- Clear your nose using the breathing techniques you learned
- Training Sequence
- Hold the first scent 2 inches from your nose
- Take a slow, deep breath through your nose while focusing on the scent
- Hold for 5 seconds, giving the scent time to work
- Breathe out slowly through your mouth
- Wait 30 seconds before trying the next scent
- Practice Schedule
- Do smell training twice a day, morning and evening works best
- Spend about 20 seconds with each scent
- Keep track of your progress in a journal
- Switch up your scents every few weeks to challenge your nose
Remember, staying consistent is crucial. Some people notice changes within weeks, while others might need several months of regular practice. Using both proper breathing and smell training gives you the best chance of success.
Holistic Approaches and Additional Support
Getting your smell back works best when you combine different approaches. Research shows that regular exercise with nasal breathing significantly improves how well you can smell, especially if you have breathing issues.
Using essential oils can help too, especially with a diffuser that spreads scents throughout your space. Try creating different scented areas in your home to give your nose varied practice. Ancient practices like Ayurvedic nasal oiling (nasya) can complement modern techniques. Studies confirm that breathing through your nose during physical activity helps improve smell.
Keeping your nose clean is important too. A neti pot can help, but check with your doctor first, especially if you have other health conditions. Everyone’s recovery is different, so track what works best for you in a journal. This information helps both you and your healthcare providers.
Next Steps and Continuing Your Recovery Journey
Getting your smell back takes time and dedication. While these techniques provide a good foundation, your journey might need some tweaking along the way. The key is to stick with your breathing exercises and smell training while staying open to trying new approaches if needed.
Create a recovery plan with realistic goals and weekly progress checks. Some days you’ll notice big improvements, others might feel like you’re standing still. That’s normal and shouldn’t discourage you. Remember that recovery rarely moves in a straight line – small improvements add up over time.
If you feel stuck, don’t hesitate to see a specialist. An ENT doctor or smell expert can evaluate your progress and suggest new treatments or adjustments. They might recommend specific medications or therapies to boost your current routine.
Stay connected with others going through similar experiences through support groups or online communities. Sharing challenges and victories can help you stay motivated and discover new recovery strategies. While everyone’s path is different, learning from others can provide valuable insights and encouragement.