Jal Neti: Benefits and How to Do Nasal Cleansing Safely

Jal neti is one of the six cleansing practices (shatkarmas) of hatha yoga. Warm salt water is poured into one nostril and flows out of the other, rinsing the nasal passages. It takes two minutes and needs nothing more than a neti pot.

Traditional benefits

People practise jal neti for:

• A blocked or stuffy nose
• Dust and pollen allergies
• Sinus congestion
• Clearer breathing before pranayama

It is a supportive practice. If you have asthma or chronic sinusitis, keep using the treatment your doctor prescribed.

What you need

• A neti pot with a spout that fits snugly in the nostril
• About half a litre of boiled water cooled to lukewarm, or sterile water
• About half a teaspoon of plain salt without additives

Never use tap water straight from the tap. Boil it first and let it cool. This is the most important safety rule.

How to do jal neti

1. Mix the salt into the lukewarm water in the pot.
2. Stand over a basin and lean forward, then tilt your head to one side.
3. Breathe through your mouth. Place the spout in the upper nostril.
4. Let the water flow in and out of the lower nostril. Do not sniff.
5. Use half the water, then switch sides.
6. Clear the nose by breathing out gently through both nostrils, and do a few rounds of gentle forward bends to drain any remaining water. Do not blow hard.
7. Wash and dry the pot after each use.

Learn it first from a teacher, who can check your head position.

Who should avoid it

• A nosebleed, recent nose or ear surgery, or an ear infection
• A badly blocked nose where water cannot pass
• A history of frequent ear problems, unless your doctor agrees

Stop if you feel pain or pressure in the ears.

Sutra neti and other kriyas

Sutra neti uses a soft rubber catheter or waxed thread and must be learned from a teacher. At Shree Narayandham, kriyas including jal neti, sutra neti, kunjal and kapalbhati are taught under supervision during the early-morning session, from 5 to 6 am, before yoga.

Jal neti for breathing and ENT care

Jal neti is part of our care for sinus, cough and breathing complaints, together with pranayama, steam, Nasya and chest packs. It is also used in Shalakya, our Ayurvedic eye, ear, nose and throat care. Read more on our respiratory health page and yoga page.

Common questions

How often should I do jal neti?

Many people do it once a day in the morning. Ask your teacher what suits you.

Does it hurt?

It should not. Stinging usually means the water is too hot, too cold or has too much or too little salt.

Next step

Call +91 98810 68109 or book a consultation.

This article is general information, not medical advice. Please read our wellness disclaimer.