In the U.S., sinus problems is the #1 reason people see a doctor. With increasing pollution and chemicals in our environment, there is an enormous rise in the number of people who suffer various forms of nasal congestion and respiratory illnesses. Neti is a gentle, safe, efficient way to deliver a good cleansing dose of saline to the nose.

This is a form of personal home remedy called "nasal irrigation" which can be as simple as snorting water from cupped hands. Though it is relatively less known in Western countries, it's common in parts of India and other parts of South Asia.

It may be done as often as brushing one's teeth. It may be used daily as a morning cleansing practice. It may also be at the end of the day if the environment is dusty or polluted. If you are having congestion problems it might be performed about four times a day.


Steps

1. Make the saline solution:
   
   
   • Mix a heaping 1/4 teaspoon of finely ground non-iodized Neti Pot Salt, a slightly rounded 1/2 teaspoon of coarsely ground salt (kosher salt) or one pre-measured packet of Neti Pot Salt in the Neti Pot with 8 ounces of warm water until the salt is completely dissolved.
2. Get into position:
   
   
   • Turn your head to one side over the sink, keeping the forehead at the same height as the chin, or slightly higher.
3. Gently insert the spout in the upper nostril so it forms a seal. Raise the Neti Pot so the saline solution flows out the lower nostril. If it drains out of your mouth, lower your forehead in relation to your chin. Breathe through your mouth. When the Neti Pot is empty, face the sink and exhale vigorously without pinching the nostrils.
4. Refill the Neti Pot and repeat on the other side. Again, exhale vigorously to clear the nasal passages.
5. Blow your nose gently into a tissue. Be sure not to close off either nostril while blowing.

Tips

• Exercises you may want to do afterwards:
  
  
  • Exhalations. Exhale vigorously through both nostrils while holding your head over the sink. Quickly drawing the abdomen toward the spine with each exhalation will make your exhalations more forceful. If you exhale into a tissue, be careful not to pinch the nostrils closed while exhaling.
  • Forward Bending. Bend forward from the waist far enough so that the top of the head is pointing toward the floor. Hold this position for a few seconds, then return to standing. Follow this movement with a few vigorous exhalations.
  • Alternate Toe Touching. Place your feet two to three feet apart. Raise the arms out to the side at shoulder height. Slowly bend from the waist and bring the left hand to the right knee, shin, or foot (whichever you can reach without straining). Reach up toward the ceiling with the right hand; turn the head gently and look toward the raised hand. Hold this position for a few seconds. Come back to standing and repeat the movement to the left. Exhale vigorously through the nose.

Warnings

• Make sure the water is a comfortable temperature, body temperature or slightly warmer.
• Use the right amount of salt for you. If you use too much salt, you may experience a stinging sensation. If you use too little salt, you may experience a "swimming pool" sensation.
• It might take a little while to get used to.