Neti Recipe

Heat and cool water

If using tap water, bring water to a rolling boil for 1 minute (3 minutes at elevations above 6,500 ft). Remove from heat and allow to cool until warm and comfortably body-temperature (about 98–104°F / 37–40°C). If using distilled or previously boiled water, warm it gently so it is lukewarm.

Measure and mix

Pour 1 cup (240 ml) of the warm water into a clean cup or bowl. Add 1/2 teaspoon non-iodized fine sea salt and 1/4 teaspoon baking soda. Stir until fully dissolved. Taste carefully with a clean finger — the solution should be mildly saline, not sharp or overly salty. Adjust by adding a small pinch of salt if it tastes too weak, or dilute with a little warm water if too strong.

Fill neti pot

Pour the prepared saline into your neti pot or squeeze bottle. Ensure the pot/bottle is clean and warm (warming the pot in the same warm water helps prevent shock when applied).

Assume position

Stand over a sink. Tilt your head sideways about a 45-degree angle so the forehead and chin are roughly level (this keeps the mouth open and prevents liquid from running into the throat).

Insert spout and begin

Gently insert the neti pot spout into the upper nostril, creating a comfortable seal. Breathe through your mouth. Slowly tip the pot so saline flows into the upper nostril. The solution should flow through the nasal cavity and exit the lower nostril into the sink. Continue until about half the solution has passed through (roughly 30–45 seconds).

Blow and repeat on other side

Return upright, remove the spout, and gently blow your nose with both nostrils closed sequentially (cover one nostril and blow gently) to clear remaining fluid and mucus. Then repeat the process on the other side: tilt your head the opposite direction, insert the spout into the other nostril, and pour the remaining solution through.

Clear and finish

After completing both sides, gently blow your nose again to clear excess solution. Lean forward and tilt your head side-to-side and nod to help drain. Use a soft towel to dry your face and gently dab any residual moisture.

Rinse the neti pot or squeeze bottle thoroughly with distilled or previously boiled water. Wash with hot soapy water and allow to air dry completely between uses. For extra sanitation, periodically run the neti pot through the top rack of a dishwasher if the manufacturer permits or soak in a 3% hydrogen peroxide solution for a few minutes, then rinse. Store in a clean, dry place.

Use frequency: For daily maintenance, use once per day. For congestion or sinus symptoms, you may use 1–2 times daily for short periods (several days). Do not use tap water that has not been boiled or filtered; this can introduce organisms into the nasal passages. If you experience persistent discomfort, nosebleeds, severe pain, fever, or worsening symptoms, stop use and consult a healthcare provider.