Jala Neti: Nasal Rinsing

LevelBeginner

Rinsing the nasal passages with a warm saline solution from a special neti pot. A classic hygiene practice that frees up the breath for pranayama.

Jala neti, rinsing the nose with a saline solution, is the most practical of the shatkarmas: all you need is a neti pot, warm water and salt. The water pours into one nostril and runs out of the other, leaving your nose clear for breathing.

In hatha yoga neti serves as a hygiene routine before pranayama. It's beginner level, and the whole thing takes a few minutes at the sink.

How to do it

  1. Dissolve half a teaspoon of salt in a glass of lukewarm distilled or previously boiled water and fill the neti pot. Never use water straight from the tap.
  2. Lean over the sink and tilt your head to the side. Insert the spout into your upper nostril and breathe through your mouth.
  3. The water flows into the upper nostril and out of the lower one. Use half the water on one side, then switch.
  4. Dry your nose thoroughly: lean forward and exhale gently through each nostril a few times. Don't pinch your nose when you blow it.
More detail

Use water that has been boiled and then cooled until it's warm, close to body temperature: cold water feels unpleasant, and hot water burns the lining of your nose. Ordinary salt is fine as long as it has no iodine or additives; mix it in the ratio given in the steps above.

Lean over the sink and tilt your head so one nostril sits above the other, without lifting your chin, which keeps the water from running into your throat. Keep your mouth slightly open and breathe only through it. If the water doesn't come out, change the tilt of your head a little.

Afterward, always dry your nose with gentle exhales, or leftover water will keep dripping out for a while. Wash the pot and let it dry after each use.

Benefits

Clears nasal breathing, helps prevent colds

Cautions

  • Ear infection (otitis)
  • Frequent nosebleeds
  • Severe inflammation of the nose and throat

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Questions

Does jala neti hurt? With warm water and the right amount of salt, the rinse doesn't burn. If it stings, the solution is either too salty or not salty enough.

What if water gets into my throat? Spit it out and lean your head a bit further forward. It usually happens when your chin is up.

When is the best time for neti? In the morning, before pranayama or kapalabhati, which also helps blow out any remaining water.