Nose rinsing

A daily ritual that has stayed with me for over ten years.

Part of my Wellbeing Toolbox.

• Anna’s Wellbeing Tool: Nasal irrigation — my go-to for sinus health, preventing congestion, and a clean, clear feeling in my nose.

  
  

• What it is: A hygiene practice with roots in ancient yogic and Ayurvedic traditions that involves rinsing the nasal passages with warm saline solution.

  
  

• Practitioner needed: No — done at home, on your own.

  
  

• How it works: Rinsing the nose with a saline solution helps wash out particles, pollutants, and allergens, and can help prevent buildup in the sinuses. Several studies support its use for chronic sinus symptoms and allergic rhinitis, and it’s often recommended by doctors as an adjunct to conventional treatment. The quality of the evidence varies, and research is still ongoing. This article reflects my personal experience and routine, not medical guidance.

  
  

• What it can help with: Sinus congestion, sinusitis prevention, allergies, and a general feeling of nasal and respiratory clarity — especially useful in polluted or smoky environments.

  
  

• Technique used: A neti pot with a warm saline solution (water mixed with non-iodized salt).

  
  

• Who it’s not for: Water safety matters. Health authorities in many countries recommend using sterile, distilled, or previously boiled water for nasal irrigation rather than untreated tap water. Personally, I use tap water at home, but when I’m traveling or unsure about water quality, I use sterile or previously boiled water, or a pre-mixed sterile saline solution instead. If you have chronic sinus issues or ear conditions, check with a doctor first.

  
  

• How it helps me: Keeps my sinuses clear, helps me breathe and smell properly, and gives me a clean, fresh feeling in my nose.

  
  

• How often I use it: Twice daily, morning and evening.

  
  

My Experience

My parents had me rinse my nose as a child whenever I got sinusitis, which happened almost every month during the winter. The headaches, the inability to breathe or smell properly — it really got me down. Even then, I noticed that nose rinsing helped, but it worked best as prevention rather than as a cure once I was already sick. So I started doing it daily, and it changed things for me.

I started regular nasal irrigation over ten years ago. At first it felt unusual, but I kept at it, and it became part of my routine. Now I rinse automatically after brushing my teeth, without even thinking about it.

I used rinse bottles at first, but switched to a neti pot a few years ago — I find it more pleasant to use and easier to clean. My routine: a pinch of non-iodized salt (about half a teaspoon), mixed into warm water in the neti pot. At home, I currently use tap water. When I’m traveling or somewhere with less reliable water quality, I use sterile or previously boiled water, or a pre-mixed sterile saline solution instead — my neti pot travels with me everywhere.

I haven’t had sinusitis since I started this routine. Whether that’s entirely due to nasal irrigation or a combination of other factors, I can’t say with certainty — but it’s one of the habits I’ve continued because it’s made such a noticeable difference for me.

I noticed the biggest difference while traveling in Australia during the severe bushfires of 2019–2020. With so much smoke in the air, nasal irrigation became one of the things that helped me feel like I could breathe comfortably again.

Disclaimer: This post is based on my personal experience and should not be taken as medical advice. If you have any concerns, consult with a healthcare professional.

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