“Neti Pot Therapy: Ancient Yogic Technique for Modern Sinus Health”

“Learn how to use a Neti Pot safely for sinus relief, allergies, and nasal congestion. Discover benefits, step-by-step instructions, and precautions.”

What is a “neti pot”?

A Neti Pot is a small teapot-shaped container that has long been used traditionally for nose irrigation in Ayurvedic and yoga practices. Using a saline (salt-water) solution, it helps to clear the nasal passages by flushing off the mucus, allergies, dust, and irritants. In yoga, this technique is known as Jal Neti.

Now-a-days, “nasal rinse bottle” is also available which functions same as neti pot.

Which is better, neti pot or sinus rinse?

“Nasal saline spray may not be as effective as Neti Pot because when you do Neti Pot, you essentially have a large volume. That large volume will flush out things much better than using just a nasal spray which is a smaller volume of the fluid,” said Dr. Pramod Kelkar, an allergy specialist at Allina Health.

🌿 Benefits of Using a Neti Pot

• Relieves nasal congestion sinus pressure and headache due to sinusitis
• Reduces allergy and hay fever symptoms
• Helps prevent sinus infections by clearing of the stagnant mucus and discharge in the sinuses
• Common cold- helps in breathing by clearing mucus
• Improves breathing and sleep quality
• Promotes overall nasal and sinus hygiene

How Neti Pot works?

By irrigating the nasal passages with warm saline water, it clears the mucosa and discharge in the following ways:

1. Hydrates the Nasal Lining

• By keeping the nasal passages hydrated, warm saline helps to avoid nose-bleeds, dryness, and discomfort due to irritation.
• Particularly helpful in dry seasons or in the winter when indoor heating lowers humidity.

2. Lessens Congestion and Swelling

• Salt extracts extra fluid from oedematous and swollen nasal tissues by a mild osmotic effect.
• Breathing becomes easier when the inflamed and swollen nasal mucosa shrinks providing more spacious pathway for air to pass.

3. Clears the Nasal Passages

• Dust, allergens, germs, viruses, and pollutants that are stuck in the mucus are physically removed by the irrigating saline solution.
• Additionally, it removes crusts and extra mucus that might obstruct airflow.

4. Enhances Ciliary Function

• Mucus is moved out of the sinuses by structures called cilia that resemble tiny hairs. In order to prevent sinus infections, warm saline aids in the restoration and enhancement of this natural cleansing system.

🫙 How to Use a Neti Pot (Step by Step)

1. Preparation of the Solution
   • In 2 cups of lukewarm distilled water or boiled (then cooled) water put one teaspoon of non-iodised salt like Himalayan salt or sea salt
   • Optional: Add a pinch of baking soda to the solution so as to reduce irritation.
2. Filling the solution in Neti Pot
   • Now pour the saline solution into the neti pot.
3. Positioning Yourself
   • Over a sink/basin, lean forward
   • You have to tilt your head slightly on one side (around 45°).
   • Do keep your mouth open to breathe through it
4. Irrigation Process
   • Now insert spout of the neti pot gently into the nostril which is facing upward on head tilting
   • Next slowly, through that nostril pour the solution so it flows into that nostril and drains out of the other, taking away all the mucus and nasal discharge along with it.
   • Half of the solution is to be used for one side, the remaining half is used to repeat the process for other nostril.
5. Clear and Dry
   • Finally, to clear any remaining water, gently blow your nose.
   • Do make sure the nasal passages are comparatively dry before going outdoors (to prevent irritation).

⚠️ Safety Tips

• Always use distilled, sterile, or previously boiled water (never tap water directly).
• Clean and dry the neti pot after every use.
• Don’t overuse—once daily during congestion or allergy season is fine; otherwise, a few times a week is enough.
• Avoid if you have a completely blocked nose, ear infection, or nosebleeds.