Neti Pot Basics
A Natural Mama’s Guide to Sinus Support
Ok, let’s just say it: the idea of pouring water through your nose can sound super weird. I remember hearing about neti pots and thinking, nope not for me. Fast forward some years and a few sinus infections later, and now my neti pot lives on my bathroom counter like a trusty old friend.
If you’re a natural-minded mama who has ever wondered how to actually use a neti pot – or even just whether it’s safe or worth the hype – this guide is for you. Let’s demystify this old school wellness tool together.
What is a net pot, anyway?
A neti pot is a small vessel (traditionally shaped like a little tea pot or genie lamp) used to rinse your nasal passages with a warm saline solution. The practice comes from ancient Ayurvedic tradition and is called “jala neti.” It’s all about gently cleansing the sinuses to support clear breathing, reduce congestion, and flush out irritants like dust, pollen and mucus.
Choosing a neti pot: which style is best?
There are a few types out there, so find what feels right for you!
– Ceramic neti pot: Classic, beautiful, and sturdy. Just be careful not to drop it!
– Plastic neti pot: Lightweight, unbreakable, and perfect for travel.
– Squeeze bottle (Like NeilMed style): Easier to control the flow and pressure— great for beginners, very easy to use.
– Electric sinus irrigators: A bit fancy and an investment, but some people swear by them for a deeper cleanse.
Mama tip: Go for something that feels easy and clean to you. You want this to feel inviting and not so intimidating.
The water matters – a lot!
It’s super important to use clean, safe water in your neti pot. Here’s what the means:
– Boiled and cooled water (boil for 3-5 minutes and let it cool to body temp)
– Distilled or sterile water (from the store)
– Filtered water (only if your filter removes bacteria and protozoa)
Do not use straight tap water!! This is a big deal for your safety.
Let’s talk salt
You want to create a 0.9% saline solution, which is the same salinity as your body’s fluids—gentle and non-irritating.
Here’s a simple DIY:
– ¼ teaspoon of fine, non-iodized salt (like sea salt of pink Himalayan)
– 1 cup of warm, clean water
You can also add in a pinch of baking soda to buffer the pH if it feels a little stingy – this helps make the rinse more soothing.
Herbal Upgrades (Yes, you can!)
This is where the herbalist in me lights up – you can absolutely infuse your neti pot practice with gentle, healing herbs. Here are a few that pair well with sinus support:
– Chamomile: Calming and anti-inflammatory
– Calendula: Soothes irritated tissue and helps heal
– Elderflower: Gently decongesting and astringent
– Thyme or Sage: Antimicrobial and clarifying (in very diluted infusions)
– Marshmallow root: mucilaginous and comforting
To use: Make a strong herbal infusion (like a tea), then strain it very well. Mix this tea with your salt solution once it’s cooled to body temp. Start with just a tablespoon or two in your rinse water and see how it feels.
I also shared more natural remedies and info on how i personally handle sinus pressure and infections over on the blog Natural Remedies for a Sinus Infection | – definitely check it out if your sinuses are giving you troubles!
How to use a neti pot
Let’s walk through it – I promise it’s less weird than it sounds!
1. Stand over a sink and tilt your head to the side
2. Insert the spout gently into the top nostril
3. Open your mouth and breathe through it while you slowly pour
4. The water will flow up and out the other nostril, rinsing your sinuses as it goes
5. Blow your nose gently, switch sides and repeat.
Mama tip… Keep your head tilted at just the right angle – too far forward or backward can it feel uncomfortable. It’s totally okay to practice a few times to figure it out!
How often should I use it?
Daily during allergy season or when you’re fighting a cold
1-3 times a week for regular maintenance
Occasionally when you feel sinus pressure, dryness or postnasal drip
The key is tuning into your body. For me, it becomes a part of my self-care routine in the colder months when I know more sinus related illness is going around because i seem to be prone to getting them. Maybe it’s something you only do when you are actively ill and that’s totally cool! Do what works for you.
Another option for natural daily sinus support?
Want to support clear breathing on the daily without a neti rinse? I really love Sinus Saver by Earthley Wellness. It’s a gentle, nourishing tincture with herbs like elderberry and nettle that help your body respond to seasonal irritants. It’s a must have in your home apothecary if you ask me.
My final thoughts from a former skeptic…
If you are like I was, curious but a little hesitant – I see you, mama. The idea of Neti Pot might feel out there, but once you try it…you just might wonder how you ever lived without it! It’s such a simple, empowering way to care for yourself naturally – and those sinus clearing results?…instant!
Light a beeswax candle if you need to, brew yourself a cup of tea, make it a whole moment of self-care for yourself if you get the chance to! We all deserve it!
You’ve got this mama… With clear breathing and lots of love!
