How to Use a Neti Pot

Tis the season when our immune systems need an extra boost. It is thought that our nasal passages filter 7-8 liters of the air you breathe each moment. That air supplies us our breath of life also brings with it debris, pollutants, and allergens that irritate the nasal passages and sinuses, and often lead to allergies and sinus infections.

Using a neti pot on a daily or weekly schedule can offer many benefits to the body. If you have any health concerns, please check with your practitioner before trying it.

Benefits of nasal washing and sinus irrigation:

  • Clears out sticky, thick mucus and helps reduce nasal congestion by thinning secretions
  • Allows the sinus cavities to drain freely so allergens, irritants, bacteria, viruses and contaminants can be eliminated
  • Helps prevent upper respiratory infections like the common cold
  • Relieves nasal dryness
  • Improves sense of smell
  • Improves sense of taste
  • Reduces coughing and other symptoms of post-nasal drip
  • May reduce snoring
  • May reduce nose bleeds
  • Encourages deeper, more relaxed breathing


  1. Clean your neti pot before use. Thoroughly clean your neti pot with natural soap and hot water.
  2. Make a solution of saline and sanitized water. Mix a heaping 1/4 teaspoon of finely ground non-iodized salt in the neti pot with 8 ounces of warm distilled or filtered water until the salt is completely dissolved. Please make sure to test the temperature of the water before you use it! You don’t want it to be too hot as it can burn your nasal passages.
  3. Do not use untreated tap water! It is essential to use filtered or distilled water. Also, try to avoid normal table salt. The additives in it can irritate your nose. You can find packets of Neti Pot Salts by the Himalayan Institute.
  4. Get ready to rinse. Lean over the sink and turn your head to the side so that one ear is facing the sink. Keep your forehead at the same height as your chin. You will eventually turn your head slightly so the solution flows out of your opposite nostril.
  5. Breathe through your mouth. In order to close off your throat and mouth from the water rinse, breathe through your mouth.
  6. Insert the spout in the nostril facing away from the sink. Hold it close to your nose to prevent water from coming back out the spout. Raise the pot so the water flows into the upper nostril and out of the lower nostril. If it drains out of your mouth, lower your forehead. Use ½ of the pot per nostril.
  7. Repeat the rinse on the second side. Turn your head in the opposite direction and repeat the instructions. Use the other half of the solution to clear out the opposite nostril.
  8. Remove excess water. When you’ve drained the entire pot, lean your head over the sink and blow your nose gently to remove the excess water, so you can breathe easily again.
  9. Blow your nose while standing straight up. Remove the rest of the water and completely clear out your nose by blowing into tissues. Make sure not to close off either nostril while blowing.
  10. Clean your neti pot.
  11. Where to find a neti pot? Check your local health food stores as many carry them.

What to look for? Ceramic over plastic options as the plastic may leech into the water and into your nasal passages.

My favorite brand is Banyan Botanicals

Cheers to Radiant Health!