Flushing your nose with salt water is one of the simplest and most effective ways to relieve congestion, clear out mucus, and ease sinus pressure. The process involves sending a stream of saline solution through one nostril so it flows through your nasal passages and exits the other nostril, carrying allergens, excess mucus, and irritants with it. Here’s how to do it safely and get the best results.
What You Need
You have a few options for the device itself. A neti pot (a small teapot-shaped container) is the most traditional choice. Squeeze bottles designed for nasal rinsing are another popular option and give you more control over water pressure. Both work well, and the choice comes down to personal preference.
Beyond the device, you need two things: safe water and salt. The water matters more than most people realize. Tap water straight from the faucet is not safe for nasal irrigation, even if it’s perfectly fine to drink. Rare but serious infections, including a potentially fatal brain infection caused by an amoeba called Naegleria fowleri, have been linked to nasal rinsing with unboiled tap water. The CDC recommends using one of these:
- Store-bought distilled or sterile water (labeled as such on the bottle)
- Boiled tap water that has been brought to a rolling boil for 1 minute, then cooled completely (3 minutes if you live above 6,500 feet elevation)
- Filtered water passed through a filter designed to remove organisms
If your water looks cloudy or murky before boiling, filter it first through a clean cloth, paper towel, or coffee filter.
How to Make the Saline Solution
A standard isotonic saline solution, the kind that matches your body’s natural salt concentration, uses 9 grams of salt per liter of water. In practical terms, that’s roughly half a teaspoon of non-iodized salt per cup (8 ounces) of water. Use pure salt without additives, anti-caking agents, or iodine, as these can irritate your nasal lining. Pickling salt and pharmaceutical-grade salt both work. Many squeeze bottle kits come with pre-measured salt packets, which take the guesswork out entirely.
If the solution stings, you likely have too little salt. If it feels uncomfortably concentrated, you have too much. A properly mixed isotonic solution should feel like almost nothing going through your nose. Some people add a small pinch of baking soda to further reduce any stinging sensation.
Step-by-Step Instructions
Once your saline is mixed and at a comfortable lukewarm temperature, you’re ready to go. Stand over a sink or do this in the shower.
Tilt your head down and sideways. Place the spout of your neti pot or the tip of your squeeze bottle just at the entrance of your upper nostril. Don’t push it deep inside. Breathe through your mouth and pour or gently squeeze. The solution will flow up into one nostril, travel through the nasal passages, and drain out the other nostril into the sink. If water runs into your mouth instead, tilt your head further downward so gravity routes it to the lower nostril.
Use about half the solution on one side, then switch. Blow your nose gently afterward to clear any remaining water and loosened mucus. Don’t blow hard, as forceful blowing can push fluid into your ears and cause discomfort.
Why It Works
Saline irrigation does several things at once. The physical flow of water flushes out trapped allergens, bacteria, and dried mucus. The salt water itself decreases mucus thickness, making it easier for your nasal passages to clear on their own. The gentle pressure of the fluid against the tissue lining your nose also stimulates your cilia, the tiny hair-like structures responsible for sweeping mucus out of your sinuses, to beat more actively.
A large meta-analysis covering over 3,500 participants found that various nasal rinsing treatments significantly reduced allergy symptoms and improved quality of life compared to placebo. For people with allergic rhinitis, regular irrigation can reduce sneezing, congestion, and postnasal drip without the side effects of medication.
How Often to Rinse
When you’re actively congested from a cold, sinus infection, or allergy flare, rinsing once or twice a day is appropriate. Many people find that a morning rinse before leaving the house and an evening rinse after allergen exposure throughout the day works well.
For prevention, some people irrigate a few times a week even without symptoms to keep their sinuses clear and reduce the frequency of infections. As long as you’re using safe water and cleaning your device properly, daily irrigation is considered safe as an ongoing routine.
Side Effects and What to Expect
The first time you flush your nose, it feels strange. A brief sense of discomfort or nervousness is normal and fades quickly once you get used to the sensation. Fewer than 10 percent of people report any side effects at all. The most common ones are mild stinging in the nasal lining and a temporary feeling of fullness in the ears. Nosebleeds are rare. All of these typically resolve with small adjustments to your technique or salt concentration.
If you feel ear pressure or fullness, try using less force when squeezing or pouring. If the solution stings, double-check your salt ratio. These minor issues don’t require you to stop rinsing, just to fine-tune your approach.
Cleaning Your Device
A dirty irrigation device defeats the purpose of nasal rinsing. After each use, wash the device with safe water (distilled or previously boiled), then dry the inside with a paper towel or let it air dry completely before storing it. A damp neti pot sitting on your bathroom counter is an ideal breeding ground for bacteria and mold. The FDA recommends checking that the device is clean and fully dry before every use. Replace your device periodically, especially if you notice discoloration or buildup that won’t wash away.