Neti Pot 101: How I stopped worrying about drowning and embraced the sinus rinse

I’ll admit it—when I first heard about the neti pot, my reaction was… skeptical, to put it mildly. Pouring warm salt water through my nose on purpose sounded like a great way to drown at home in front of my bathroom mirror. I assumed it took a lot of skill and practice. But one day I was talking to a physical therapist about the fact it was flu season and we both dreaded the possibility of getting sick. She said she likes to rinse her nose every day because there's a chance you can rinse germs out of your nasal passage before they get a chance to go any further and wreak havoc on the rest of your body. She also said it helped her manage her seasonal allergies by ridding her sinuses of irritating pollen (have you ever seen pictures of pollen under an electron microscope? Very spikey). So curiosity, and a strong desire to avoid the flu, drove me to give it a chance. And I’m happy to report: the neti pot turned out to be a game-changer. It was easy, it felt good, and I love it to this day.

Let’s talk about what it is, why it works, and how to use it in a way that might actually make you look forward to rinsing out your nose.

What Is a Neti Pot?

A neti pot is traditionally a small, cute, teapot-shaped ceramic container that’s used to rinse out your nasal passages with a warm saline solution. I have two neti pots in different sizes and colors (to match bathroom decor, obvi), and a cool plastic bottle with a soft rubber tip that I use for travel.

Why Use a Neti Pot?

The practice of rinsing one's nose is called jala neti (jah-lan NEH-tee), and has its roots in ancient Ayurvedic medicine. It’s used to help clear blockages, flush out dust and pollen, and support respiratory health. Think of it as bath for your nose, helping you breathe easier and avoid congestion pitfalls.

The truth is, using a neti pot does feel a bit strange at first, but the benefits quickly overshadow any initial weirdness. Here are a few reasons why the neti pot has become a staple in my self-care toolkit:

• Allergy Relief: If you’re someone who spends allergy season fighting off a stuffy nose and sinus pressure, the neti pot can be a true friend. It rinses out pollen, dust, and other allergens, so they don’t get a chance to linger and stir up trouble.

• Breathing: After rinsing, I always feel like I have a brand-new nose. There’s something incredibly refreshing about it, almost like I’ve just been to the mountains and breathed in that pure, clean air. Only I’m in my bathroom, and there’s probably a dog staring at me. But hey—details.

• Detoxification: Ayurveda considers nasal cleansing part of daily self-care, or dinacharya. It’s a way to support your body’s natural detoxification and keep the “prana” (life energy) flowing.

  
  

How to Use a Neti Pot (Step-by-Step for the Uninitiated)

Here’s where I break it down because, honestly, I needed a step-by-step tutorial the first time I did this. There’s a certain “neti finesse” that makes the process smoother and less likely to leave you with a waterfall down your face, neck, arm, shirt, bathroom floor. I’m just saying that could happen, not that it did happen, okay?

• Choose the Right Salt: Neti pot salt is a thing! It’s super fine and dissolves completely, avoiding any grit. You can find it online or at a health store. I've been using Baraka's infused salt rinse for the last 15 years and love it. It's infused with a little bit of essential oils that I find very nice, but if you are sensitive to smells you might want to start with an unenhanced salt.

• Prepare the Saline Solution: Mix about half a teaspoon of salt in 8 ounces of warm, distilled water. Distilled water is key here; tap water isn’t always sterile and can carry bacteria. Test the temperature—it should be comfortably warm, like a nice cup of tea. I'm currently researching methods for warming water conveniently in the bathroom without a cauldron and will share as soon as I've got the full scoop. Teaser: I'm leaning towards a coffee cup warmer that's set on a timer.

• Get Ready to Pour: Leaning over the sink, tilt your head sideways (your chin and forehead should be level, like you’re looking into the basin of the sink). Place the spout of the neti pot in the upper nostril and gently pour. You don't need to shove it up your nose - just make sure there's a gentle seal. Swivel your face towards the pot, and tilt the pot up so the water starts flowing. The saline should flow in one nostril and right out the other. Don’t tilt it so far that the water spills out of the top of the pot all over your face! It might take a second for the water to start flowing. But I promise it will flow in one nostril and out the other, not down your windpipe or your throat. Your body knows how to keep things straight back there.

• Blow!: When the neti pot is half-full (or half-empty, as the case may be), stop, set it down, and hold the nostril you started with closed with one finger. Enthusiastically blow your other nostril right into the sink. If this is too gross for you, use a tissue, but blowing into the sink will yield better results. Rinse the sink!

• Switch Sides: Repeat the same process with the other nostril. This ensures a thorough rinse and keeps things balanced.

• Dry Off: Blow your nose gently to clear out any remaining water. Rinse the sink, dry your hands and face, and enjoy your clean, fresh nose. It's recommended to stay upright for at least an hour to avoid any lingering fluids from running down your throat. So don't do the neti right before bed unless you're going to sit up reading late like I do.

Troubleshooting & Pro Tips

Let’s talk about some things that can go wrong (because they might) and how to troubleshoot:

• Water Won’t Flow? Double-check that you’re tilting your head correctly. A slight adjustment can make a big difference.

• Burning Sensation? Your water might be too hot, or you may need to adjust the salt amount. Not enough salt can be just as bad as too much salt. Find your sweet spot!

• Still Feels Weird? The more you use it, the less strange it will feel. If you’re super sensitive, try adjusting the temperature of the water or the amount of salt. You can also adjust the rate of the flow with the tilt of your head. Slower or faster might be better for you.

In Conclusion: That Neti Pot Life

It’s safe to say that I’ve been won over by the neti pot. Once I got past the initial awkwardness, it became a powerful tool for feeling clear-headed and balanced. I encourage you to give it a try. You might just find yourself with a new appreciation for the wonders of salt water and how much it can change the way you breathe, think, and live.

Make it stick!

Here are some tips for incorporating the neti pot into your life forever:

• Get a neti pot you think is cute and set it on display on your bathroom counter. As with the salt, I do love the Baraka brand - so many cute colors. I'm on my second pot because the first one got chipped. They are not inexpensive but they can last a lifetime with care.

• Get cute accessories. I have a little antique spoon I got from my father - I think it's a child's spoon. It looks great resting in the neti pot when it's not in use, and I use it to scoop the salt. It makes it more fun for me for some reason, and reminds me of my father.

• Just like with tongue-scraping, if you are into body-stuff it can be interesting/satisfying to observe what's coming out of your nose and consider how it relates to your overall health. Do you have allergies? Are you getting a sinus infection? During the fires several years ago in California I found it highly motivating to watch the visible evidence of those fires go down the drain rather into my lungs. That's all the detail I will give . . . it was gross. But it kept me rinsing every day.

• Using a neti pot may not feel like a grand accomplishment, but each time you do it, you’re supporting your health. You know I love an easy goal to boost morale, and this is a good one.

  
  

Go with the flow!