Jala Neti: How to Do a Yogic Nasal Rinse Safely

If you struggle with seasonal allergies, congestion, dust, or simply feel like your nasal passages need a good cleanse, there is an ancient yogic practice you should know about: Jala Neti.

Watch a short video on Jala Neti

I always find it funny when people think I'm joking when I tell them how much nasal rinsing can help during allergy season. 😂

Jala Neti is a traditional yogic cleansing practice in which warm salt water is gently passed through the nasal passages using a small vessel called a neti pot.

It looks intimidating the first time you see it, but once you understand the technique, it can become a surprisingly simple practice.

Here is how it works and, most importantly, how to do it safely.

What Is Jala Neti?

Jala means water, while Neti refers to a nasal cleansing practice.

Neti is traditionally included among the cleansing practices of Hatha Yoga. Warm saline water enters through one nostril, moves through the nasal cavity, and exits through the other nostril.

Today, saline nasal irrigation is also used outside the yogic tradition. Research has investigated nasal saline irrigation for conditions including nasal and sinus symptoms and allergic rhinitis.

So while the yogic practice is ancient, the basic concept of rinsing the nasal passages with saline is certainly not limited to yoga.

Step 1: Your Water Matters More Than Anything

This is the most important safety rule.

Do not use ordinary tap water directly in your neti pot.

For nasal irrigation, use water that is distilled, sterile, or previously boiled and appropriately cooled. Water that may be perfectly safe to drink isn't necessarily appropriate for introducing into the nasal passages.

Once your water is safe for nasal rinsing, bring it to a comfortably warm temperature.

I like it around body temperature, approximately 98–103°F (37–39°C).

You don't need to obsess over an exact number. When it touches the inside of your nose, it should simply feel comfortably warm.

If it feels hot, don't use it.

Step 2: Add Salt

Now we need to make the water saline.

For my neti pot, I start with approximately ¼ teaspoon of salt and mix it thoroughly into the water. You can increase this to a little less than 1/2 teaspoon.

However, neti pots come in different sizes, so don't blindly use the same amount of salt regardless of how much water you're using. Follow the proportions recommended for your particular neti pot or saline-rinse system.

The goal is an appropriately prepared saline solution.

One traditional way of describing it is that the water should have a gentle saltiness somewhat reminiscent of tears, it shouldn't taste overwhelmingly salty, but it shouldn't simply taste like plain water either.

The salt should be completely dissolved before you begin.

If the rinse causes significant burning or stinging, stop rather than forcing your way through it. Incorrect salt concentration or water temperature can make nasal irrigation uncomfortable. Don't make this discourage you thought! You will figure it out in no time!

Step 3: Choose Your Neti Pot

Neti pots come in ceramic, metal, and plastic varieties.

Personally, I prefer a ceramic Jala Neti pot.

I find ceramic simple to maintain and easy to incorporate into my regular practice.

Here is what I recommend: https://a.co/d/01AF0C7W

Whatever material you choose, cleanliness is far more important than aesthetics.

Wash your neti pot according to its manufacturer's instructions and allow it to dry properly between uses. Don't allow old water to sit inside it.

Step 4: Let the Water Flow

Lean over a sink and position your head so that the saline solution can enter through one nostril and naturally flow out through the other.

Don't force the water.

The angle of your head makes a huge difference.

If the water isn't passing easily, gently adjust your head position. You may need to slightly change the angle of your chin or head until you find the position that allows the water to flow naturally.

Breathe through your mouth while the water is passing through the nose.

Then repeat the process on the opposite side.

The first few times may feel strange. That's normal. Once you understand the positioning, the process becomes much easier.

Step 5: Don't Forget the Most Overlooked Part

Finishing the rinse doesn't necessarily mean you're finished with the practice.

You don't want water remaining trapped in the nasal passages.

Allow the nose to drain thoroughly afterward and follow the drying technique taught with your particular Jala Neti practice.

Avoid aggressively forcing or blowing the nose if it causes discomfort.

This is one reason I recommend learning Jala Neti properly rather than simply seeing someone pour water through their nose online and trying to copy them.

The details matter.

What About Nasya or Nasal Oil?

This is where I don't believe everyone on the internet should receive exactly the same prescription.

In yogic traditions, Jala Neti may be practiced regularly or for a specific period depending on the instruction a person has received.

You may hear recommendations such as practicing consistently for 40 days, but I wouldn't interpret that as a universal medical recommendation for every person.

Your individual circumstances matter.

If you have persistent sinus problems, frequent nosebleeds, recent nasal or sinus surgery, significant ear problems, or another medical condition affecting the area, speak with an appropriate healthcare professional before making nasal irrigation part of your routine.

Why I Love Jala Neti

One thing studying both Ayurveda and yoga has taught me is that some of the most useful practices can also be incredibly simple.

We spend so much time looking for complicated solutions that we sometimes overlook the basics.

How are you breathing?

How are you sleeping?

How are you eating?

How are you digesting?

And sometimes...

Have you cleaned your nose? 😂

Jala Neti takes only a few minutes, requires very little equipment, and has been part of the yogic tradition for generations.

If you've never done it before, learn the technique properly, pay close attention to hygiene and water safety, and don't force anything that feels painful.

Your nose will let you know when you've got the temperature and saline solution right. 💧👃