Neti (jala- and sutra-neti): nasal cleansing in yoga

Among the ancient cleansing practices of yoga that have resonated with modern practitioners are the popular neti procedures: jala-neti (with water), sutra-neti (with thread), ghrita-neti (with ghee oil), and dugdha-neti (with milk). Neti is one of the shatkarmas (cleansing techniques) and is used to cleanse the nasal passages and sinuses. Neti practice is useful in treating sinusitis, rhinitis of various origins, headaches, migraines, eye pain, and minor ear problems, and it relieves symptoms of an irritated throat. ¹²³

When a person breathes through their mouth, the air is not properly cleaned, warmed, or humidified. Bacteria and other impurities can enter the lungs and weaken the immune system. Regular nasal cleansing helps keep the nasal passages, and therefore the entire body, healthy. ¹

The practice of nasal irrigation (jala-neti kriya) is easy to learn and accessible to most people, making it the most widely practiced neti technique. Nasal irrigation kettles are now readily available, even at local drugstores. The Gheranda Samhita describes jala-neti as the final part of sutra-neti, but it is also useful as an independent procedure, as confirmed by both traditional texts and modern research. ³

Dugdha-neti and ghrita-neti are essentially nasal irrigation, but using milk (dugdha-neti) or purified ghee (ghrita-neti) instead of salty water. ¹²³ For daily practice, especially when time is limited, nasal irrigation with salted water is the most convenient option.

Sutra-neti is a cleaning technique using waxed cotton thread or a reusable rubber catheter. While slightly more complicated than jala-neti, this technique is still quite accessible and is effective for clearing mucus from the nose, especially stubborn or old mucus. ¹²³

Yoga texts state that regular practice of Neti offers the following benefits: ¹²³

• Removes mucus and impurities from the nasal passages and sinuses
• Helps prevent and treat sinus infections
• Helps prevent and relieve respiratory illnesses
• Keeps ears, eyes, and throat healthy
• Eases tensions
• Relieves tension in the facial muscles
• Helps with anger, anxiety, and depression
• Soothes the mind
• Eliminates drowsiness
• Improves the sense of smell
• Balances the right and left nasal passages and thus the two hemispheres of the brain
• Helps to achieve harmony and balance in body and mind
• Stimulates the immune system
• Stimulates the Ajna Chakra

Studies from 2018 and 2020 reflect the benefits of jala-neti and sutra-neti in the treatment of respiratory diseases such as asthma, allergic rhinitis, pneumonia, bronchitis, and tuberculosis. As the nasal passages and sinuses are cleansed, oxygen consumption increases, and respiratory function improves. ⁴⁵⁶⁷ Nasal cleansing also improves memory and concentration, reduces stress and anxiety, and relieves depression. ⁴⁸

Studies from 2020 and 2022 found a significant positive effect of jala-neti, in combination with other yoga practices, for the treatment of nearsightedness. Regular practice improves vision by relaxing the eyes, stimulating tear ducts and glands, and eliminating pain, fatigue, and eye strain. ⁴⁹¹⁰

A 2024 study found that the practice of jala-neti can be used as an alternative to surgical treatment for snoring. ¹¹

Jala-neti should not be performed by people with, or prone to, ear infections. Avoid jala-neti if you have a stuffy nose or acute inflammation during a cold, flu, or sinusitis. Consult a physician if you have difficulty passing water through the nasal passages or are prone to nosebleeds while performing jala-neti.

Contraindications to performing sutra-neti include nosebleeds, ulcers, and polyps. In these cases, consultation with a doctor is necessary.

To perform jala-neti, you will need a neti lota (neti pot), or a small kettle with a long spout. The pot can be made of clay, ceramic, copper, stainless steel, or plastic. The spout should completely cover the nasal passage to prevent water spillage.

Interesting fact! Even a regular teapot can be used for neti, as long as the spout completely covers the nasal passage.

To rinse the nose, prepare clean drinking water and heat it to body temperature. Add salt to the water at a rate of 1 teaspoon per half liter of water. Adding salt creates an osmotic pressure similar to that of body fluid, minimizing irritation of the mucous membranes.

Dissolve the salt well in the water. Fine salt, preferably sea salt, is best for neti.

For sutra-neti, prepare a thin rubber catheter (4 mm thickness), pre-lubricated with melted ghee oil, butter, or any other vegetable oil. Waxed cotton thread can also be used instead of a catheter.

The techniques for performing jala-neti and sutra-neti are easy to learn, but it is important to take precautions. Start by mastering nasal rinsing (jala-neti), and when you are comfortable, move on to deep nasal cleansing with a catheter (sutra-neti). Consult an experienced yoga teacher if you have any questions.

Jala-neti

Techniques for Performing Jala-Neti: ¹²³

1. Pour the prepared saline solution into the neti pot.
2. Stand up straight and distribute your body weight evenly.
3. Bend your body slightly forward, then tilt your head to the left.
4. Breathe through your mouth.
5. Gently ins ert the spout of the neti pot in to the right nasal passage.
6. The spout should fit snugly against the nasal passage so that water does not spill out.
7. Tilt the pot so that water begins to flow from the left nasal passage.
8. Adjust the position of the neti pot and the flow of the saline solution by raising your elbow.
9. Pour half of the solution into one nasal passage, then remove the spout.

   Important: Gradually increase the amount of saline solution poured into one nasal passage to a full cup.

10. Return your head to an upright position and allow the remaining water to drain from your nose.
11. Gently remove any remaining mucus from your nose.
12. Repeat the procedure for the left nasal passage.
13. After completing the procedure, stand up straight, pinch the right nasal passage with your finger, and do 10 intense exhalations through the left nostril (as in Kapalabhati).
14. Repeat the same for the right nostril.
15. Finish with a few deep exhalations through both nostrils.

    Important: Do not inhale or exhale too forcefully to avoid pushing water into your ears.

If you feel that water remains in your sinuses, tilt your body forward, then tilt your head to the right and pinch your right nostril. Take 10 intense exhalations and then repeat the procedure on the left side. Then bring your head back to the center and take 10 deep breaths through both nostrils.

You can also remove water from the sinuses by performing an intense inclined exhalation. To do this, spread your legs slightly, pinch your right nostril, and lean forward slightly as you exhale. Repeat this five times on the right side, then five times on the left. Finish with a forward bend and several deep exhalations through both nostrils.

Important: In the summer, perform nasal irrigation 40 minutes before going outdoors. In cooler weather, wait two hours before going outdoors to avoid hypothermia of the sinuses, as moisture may remain for some time.

Milk (dugdha-neti) or ghee oil (ghrita-neti) can be used instead of saline solution, but these variations should be done under the guidance of a competent teacher.

When doing jala-neti, concentrate on relaxing the body, especially the face, and breathing freely and calmly through the mouth.

Jala-neti is an excellent preparatory practice before pranayamas, meditations, and Hatha Yoga complexes. Nose washing is also included in a number of other shatkarmas, such as vamana and shankhaprakshalana.

Answers to frequently asked questions about Jala Neti

How long does the practice take?
Nose cleansing takes no more than five minutes.

How often can the practice be done?
Jala-neti can be done every day, a few times a week, or as needed – the frequency is up to you. However, avoid doing nasal irrigation every day for extended periods; it is important to take breaks unless otherwise recommended by an experienced teacher. In cases of colds and allergies, it is permissible to do the practice more than once a day. For allergic conditions, it's best to perform the practice before the onset of allergy season and to use it with caution during periods of exacerbation.

When to perform Jala-Neti?
The best time for purification is in the morning, although the practice can be done at any other time. Avoid doing jala-neti immediately after a meal.

Sutra Neti

After mastering jala-neti, you can try sutra-neti. The basic technique is as follows: ¹²³

1. Prepare the catheter by pre-lubricating it with oil.
2. Assume any comfortable standing or sitting position.
3. Relax your entire body.
4. Tilt your head back slightly.
5. Gently and slowly ins ert the narrow end of the catheter in to one nostril.
6. Flip the end of the catheter down toward the throat.
7. Twist the catheter slightly as you ins ert it.
8. When the catheter reaches the back of your throat, ins ert your index and thumb, or index and middle fingers, in to your mouth.
9. Slowly pull the catheter through your mouth, leaving about two inches hanging out of your nostril.
10. This action may initially cause a gag reflex, but with practice, it will become easier, and the urge will subside.
11. Grip both ends of the catheter with your hands.
12. Pull it back and forth very slowly and gently. For the first few attempts, do not make more than 15 movements.
13. Slowly remove the catheter through the nose and repeat the exercise for the other nostril.
14. Upon completing the practice, perform jala-neti.

While practicing, breathe through your mouth and concentrate on relaxing your body and moving the catheter slowly and carefully.

If your nose feels stuffy and dry, jala-neti can be done before and after sutra-neti practice.

Answers to Frequently Asked Questions about Sutra-Neti

How long does the practice take?
The practice lasts about ten minutes.

How often can the practice be done?
It is sufficient to do sutra-neti once every few days or once a week.

When to perform Sutra Neti?
The best time for purification is in the morning on an empty stomach, but you can do the practice at other times if necessary. Avoid practicing immediately after eating.

Initially, you will need to experiment to find the right water temperature and saline concentration, the correct head angle for the water to flow through both nasal passages, and the correct height for lifting the neti pot. You'll also need to learn how to use the catheter. With practice, the procedure will become simple and familiar and will not take much time.

What should the saline solution be like?

You can adjust the saline concentration to your comfort level, but remember that too much salt can burn the nasal lining, and too little can cause additional irritation and short-term swelling.

What to do if water gets in to your throat or mouth?

While not harmful, this indicates an issue with your neti pot technique. Check the tilt of your head and body, ensure the spout is snug against the nasal passage, and repeat the procedure.

Can you skip the nasal drying step?

No. It’s important to ensure no water remains in the sinuses. Dry your nose thoroughly and avoid going outside immediately after practice. Water in the sinuses, especially when exposed to cool air, can cause colds, headaches, and earaches.

Is nasopharyngeal itching and sneezing after the procedure normal?

These reactions are normal at the beginning and will gradually subside. Such reactions are also acceptable with allergies. However, if they persist, consult a doctor.

Should everyone have a personal neti pot?

Yes, every family member should have their own neti pot. It's important to clean the pot thoroughly after each use and after periods of inactivity. A personal catheter is also essential for sutra-neti.

Can I start with sutra-neti without first doing jala-neti?

No. Sutra-neti is a more complex technique. Master jala-neti first to become accustomed to nasopharyngeal manipulation and minimize the gag reflex before moving on to more advanced practices.