The most effective way to clean out your nose is with a saline rinse, which flushes mucus, allergens, and irritants directly out of your nasal passages. You can do this with a neti pot, squeeze bottle, or bulb syringe, and the whole process takes under two minutes. For babies and small children, saline drops paired with gentle suction work best. Here’s how to do each method safely.
Make Your Own Saline Solution
Mix 3 teaspoons of non-iodized salt with 1 teaspoon of baking soda and store the dry mixture in a small airtight container. When you’re ready to rinse, stir 1 teaspoon of this mixture into 8 ounces (1 cup) of lukewarm water. The baking soda buffers the solution so it doesn’t sting. If you still feel burning, use a little less of the dry mixture next time. For children, use half a teaspoon in 4 ounces of water.
The water you use matters more than most people realize. Tap water can contain bacteria and, in rare cases, a dangerous organism called Naegleria fowleri. The CDC recommends using distilled water, sterile water, or water you’ve boiled at a rolling boil for at least 1 minute (3 minutes if you live above 6,500 feet elevation). Let it cool to lukewarm before using it. Never rinse with unboiled tap water.
How to Use a Neti Pot or Squeeze Bottle
Stand over a sink and tilt your head down and to one side. Breathe through your open mouth the entire time. Place the spout of the neti pot or squeeze bottle snugly against your upper nostril and pour or squeeze the solution in steadily. The liquid will travel through your nasal cavity and drain out of your lower nostril. If water runs into your mouth instead, tilt your head further downward so it redirects to the other nostril.
Use about half the solution on one side, then switch sides. When you’re done, gently blow your nose to clear any remaining liquid. Some people feel a brief pressure sensation during the rinse, but it shouldn’t be painful. If it is, your solution may be too concentrated or the water too warm or cold.
Saline rinsing works by physically washing out mucus and the allergens, dust, and bacteria trapped in it. Normal-strength (isotonic) saline is gentle on the tissue lining your nose and supports the tiny hair-like structures called cilia that naturally sweep mucus toward the back of your throat. Stronger (hypertonic) solutions can draw extra fluid out of swollen nasal tissue, which temporarily reduces congestion, but they can also slow those cilia down and cause more stinging. For everyday use, stick with isotonic.
Cleaning Your Baby’s Nose
Infants can’t blow their own noses, so you’ll need to do the work for them with saline drops and a bulb syringe. Place 3 to 4 drops of saline into each nostril using a nose dropper, then hold your baby with their head tilted slightly back for about a minute so the saline has time to thin the mucus.
To suction, squeeze the bulb first to push the air out, then gently place the tip into one nostril while keeping the bulb compressed. Release the bulb slowly so it draws mucus into the syringe. Squeeze the contents onto a tissue and repeat on the other side. Limit suctioning to no more than 4 times per day to avoid irritating the delicate nasal lining. Always suction before feeding, not after, since suctioning on a full stomach can cause vomiting.
Over-the-Counter Nasal Sprays
Saline sprays from the pharmacy deliver a fine mist that moistens and loosens mucus without any active medication. They’re convenient when you don’t have time for a full rinse, though they don’t flush debris out as thoroughly.
Decongestant sprays containing active ingredients that shrink blood vessels in the nose provide fast relief, but they come with a hard limit. After about 3 days of use, these sprays can cause rebound congestion, a condition called rhinitis medicamentosa, where your nasal passages swell up worse than before. The congestion then feels like it can only be relieved by more spray, creating a cycle that’s difficult to break. Use decongestant sprays only for short-term relief and switch to saline if you need something for longer.
When Not to Rinse
Nasal irrigation is safe for most people, but skip it if you have an ear infection, pressure in one or both ears, a nostril that’s completely blocked, or have had recent surgery on your ears or sinuses. Rinsing with a fully blocked nostril can force fluid into the ear canal, and rinsing after surgery can disrupt healing tissue.
Keeping Your Equipment Clean
Bacteria and mold grow quickly in moist environments, so proper device care is essential. After every use, wash your neti pot or squeeze bottle thoroughly, then dry the inside with a paper towel or let it air dry completely before putting it away. Never share nasal irrigation devices. For bulb syringes, squeeze soapy water through the syringe several times, rinse with clean water, and let it dry with the tip pointing down so water drains out.
If your device develops any visible discoloration or residue that won’t come off, replace it. A contaminated rinse device defeats the purpose of using sterile water in the first place.
How Often You Can Rinse
During a cold, sinus infection, or allergy flare, rinsing once or twice a day provides the most relief. Some people with chronic sinus issues rinse daily as part of their routine, which is generally well tolerated. If your nasal passages start to feel excessively dry or irritated, cut back to every other day or use a weaker solution. There’s no strict upper limit, but most people find that once or twice daily is the sweet spot between clearing congestion and keeping the nasal lining comfortable.