Among the ancient cleansing practices of yoga that have resonated with modern people 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 relieves symptoms of irritated throat123.
Sutra-neti is a cleansing technique using cotton waxed thread or a reusable rubber catheter.
When a person breathes through the mouth, the air is not properly cleaned, warmed, or humidified. Bacteria and other impurities enter the lungs and weaken the immune system; regular nasal cleansing keeps the nasal passages, and therefore the entire body, healthy1.
The practice of nasal irrigation (jala-neti kriya) is easy to learn and accessible to most people, so it has become the most widely practiced practice; for example, a nasal irrigation kettle can now be purchased at the corner drugstore. 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 texts and modern research3.
Dugdha- and Ghrita-neti are essentially nasal irrigation, but not with salty water, but with milk (dugdha-neti) or purified ghee (ghrita-neti)123. If time is limited, nasal irrigation with salted water is most convenient on a daily basis.
Sutra-neti is a cleaning technique using waxed cotton thread or a reusable rubber catheter. This technique is a little more complicated than jala-neti, but it is also quite accessible and is good for clearing mucus from the nose, especially old mucus123.
The yoga texts say that regular practice of Neti123:
- 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, 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;
The 2018 and 2020 studies reflect the benefits of Jala and Sutra Neti in the treatment of respiratory diseases: asthma, allergic rhinitis, pneumonia, bronchitis, tuberculosis. As the nasal passages and sinuses are cleansed, oxygen consumption increases and respiratory function improves4567. Nasal cleansing also improves memory and concentration, reduces stress and anxiety, and relieves depression48.
The 2020 and 2022 studies found a significant effect of Jala Neti in combination with other yoga practices for the treatment of nearsightedness. Regular practice improves vision: it relaxes the eyes, stimulates the tear ducts and glands, and eliminates pain, fatigue, and eye strain4910.
Jala Neti
A 2024 study found that the practice of jala-neti can be used as an alternative to surgical treatment for snoring11
Jala-neti should not be performed by people with or prone to ear infections. Avoid performing jala-neti if you have a stuffy nose and acute inflammation during a cold, flu, or sinusitis. If you have difficulty passing water through the nasal passages or are prone to nosebleeds while performing jala-neti, you should consult a physician.
Contraindications to performing sutra-neti: nosebleeds, ulcers, polyps. In these cases, it is necessary to consult a doctor.
To perform jala-neti, you will need a neti loti/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 of the pot should completely cover the nasal passage so that the water does not spill.
Interesting fact! Even a regular teapot can be used for Neti, as long as the teapot spout completely covers the nasal passage.
To rinse the nose, you need to prepare clean drinking water and heat it to body temperature. Then 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, which minimizes irritation of the mucous membranes.
Dissolve salt well in water. For neti, fine salt, preferably sea salt, is best.
For Sutra Neti, you need to prepare a thin rubber catheter of 4 mm thickness, pre-lubricated with melted ghee oil, butter or any other vegetable oil. You can also use waxed cotton thread instead of the catheter.
Neti sweat, rubber catheter, salt and warm water to clean the nose.
The techniques for performing Jala and Sutra Neti are easy to learn, but it is important to take precautions when performing the practices. Start by mastering nasal rinsing, and when you are ready, move on to deep nasal cleansing with a catheter. If you have any questions, feel free to ask an experienced yoga teacher.
Jala-neti
Techniques for Performing Jala-Neti123:
Pour the prepared saline solution into the cauldron.
Stand up straight and distribute your body weight evenly.
Bend your body slightly forward, then tilt your head to the left.
Breathe through your mouth.
Gently ins ert the spout of the kettle in to the right nasal passage.
The spout should fit snugly against the nasal passage and water should not spill beyond the right nasal passage.
Tilt the pitcher so that water begins to flow from the left nasal passage.
Adjust the position of the kettle and the sinus irrigation by raising your elbow.
Pour half of the solution into one nasal passage, then remove the kettle spout.
Important: Gradually increase the amount of saline solution poured into one nasal passage to a full cup per nasal passage.
Return your head to an upright position and allow the remaining water to drain from your nose on its own.
Gently remove the mucus from your nose.
Repeat the procedure for the left nasal passage.
After completing the procedure, stand up straight, pinch the right nasal passage with your finger and do 10 intense exhalations with the left nostril (as in Kapalabhati).
Repeat the same for the right nostril.
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 has remained 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 with both nostrils.
You can also remove water from the sinuses by performing an intense inclined exhalation. To do this, spread your legs a little wider, pinch your right nostril, and lean forward slightly as you exhale, repeating five times on the right side, then five times on the left. Finish with a bend and several deep exhalations through both nostrils.
Important: In the summer, perform nasal irrigation 40 minutes before going outdoors, and in cooler weather - two hours before going outdoors to avoid hypothermia of the sinuses, as moisture may remain in the sinuses for some time.
Milk (dugdha-neeti) or ghee oil (ghrita-neeti) can also be used instead of saline solution, but these variations are done on the advice 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 auxiliary 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. But you should not do nasal irrigation every day for a long period of time, it is important to take breaks unless otherwise recommended by an experienced teacher. In case of colds and allergies, it is allowed to do the practice more than once a day. In case of allergic diseases, it is better to perform the practice before the onset of pollinosis, 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, but it is not recommended to do Jala Neti immediately after a meal.
Jala neti should not be performed by people with or prone to ear infections
Sutra Neti
After mastering Jala-Neti, one can try to expand the practice and perform Sutra-Neti. The basic technique for performing123:
Prepare the catheter by pre-lubricating it with oil
Assume any comfortable standing or sitting position
Total body relaxation.
Tilt your head back slightly.
Gently and slowly ins ert the narrow end of the catheter in to each nostril
Flip the end of the catheter down toward the throat.
When inserting the catheter, twist it slightly.
When the catheter reaches the back of your throat, ins ert your index and thumb or index and middle fingers in to your mouth.
Slowly pull the catheter through your mouth, leaving 2 inches of catheter hanging out of your nostril.
This action may cause vomiting at first, but with practice it will become easier and this urge will pass.
Grip both ends of the boat with your hands.
Pull it back and forth very slowly and gently. For the first few attempts, do not make more than 15 movements of the catheter.
Slowly remove the catheter through the nose and repeat the exercise for the other nostril.
On completion of 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 you have a stuffy nose and feel dry, jala-neeti can be done before and after sutra-neeti practice.
Answers to Frequently Asked Questions about Sutra-Neti
How long does the practice take
The practice lasts 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, but you should not do it immediately after eating.
For the first time you will need to adjust to the necessary water temperature and concentration of the solution, the angle of inclination of the head at which the water will pass through both nasal passages, the height of lifting the kettle, learn how to use the catheter. But with practice, the procedure will become simple and familiar, and will not take much time.
What the saline solution should be
You can adjust the saturation of the saline solution yourself, but remember that too much saline can burn the lining, and too little can cause additional lining irritation and short-term swelling.
What to do if you get water in your throat or mouth
It is not harmful, but it is an indication that the technique of the neti potty procedure has been compromised. Check the tilt of the head and body, the tightness of the spout against the nasal passage, and repeat the procedure.
Can you skip the nasal drying step
It's important to make sure there is no water in the sinuses, so dry your nose thoroughly and don't go outside immediately after practice. Water in the sinuses, especially when exposed to cool air, can cause colds, headaches, and earaches.
Nasopharyngeal itching and sneezing after the procedure is not
These reactions are normal at the beginning of the technique and will gradually subside. Such reactions are also acceptable with allergies, but if the reactions do not go away for a long time, it is better to consult a doctor.
Should everyone have a personal kettle
Every family member should have a personal bladder, and it's important to flush the bladder thoroughly after each use or long period of inactivity. A personal catheter is essential for sutra-neti.
Is it possible to begin mastering sutra-neti by skipping the nasal irrigation step
Sutra-neti is a more complex technique for cleaning the nasal passages and sinuses. Before moving on to sutra-neti, one should master jala-neti and consolidate in practice to get used to nasopharyngeal manipulation and minimize gagging when moving on to advanced practices.