Clear Your Nose, Clear Your Mind

Neti Pot: A Simple Yogic Practice for Clear Breathing and Mental Clarity

Introduction

Simple daily habits can have a powerful impact on how we feel. One of the most effective practices I’ve incorporated into my routine is using a neti pot — a traditional yogic cleansing technique that supports breathing, clarity, and overall wellbeing.

What is a Neti Pot?

A neti pot is a small device used to rinse the nasal passages using warm salted water. This practice, known as Jala Neti, comes from Hatha Yoga and is designed to cleanse and support the respiratory system.

My Personal Routine

I use a neti pot almost every day or every other day. It has become a non-negotiable part of my routine.

I’ve been using the same one I bought from iHerb for years, and it’s the first thing I pack when I travel.

After being in public places or travelling (especially on trains or flights), I like to cleanse my nasal passages as part of my personal hygiene routine.

Especially Helpful During Cold Seasons

This practice is particularly helpful during autumn and winter when colds, flu, and sinus congestion are more common. It helps loosen mucus and supports the body’s natural cleansing process.

Benefits I’ve Experienced

Regular use has supported me in:

Clearing mucus and congestion
Improving breathing
Reducing sinus discomfort
Increasing mental clarity
Reducing brain fog

When your breathing improves, your focus, clarity, and overall performance naturally improve as well.

References:

1.Rabago, D., Zgierska, A., Salinas, M., & Barrett, B. (2002).
Nasal irrigation for the alleviation of sinonasal symptoms. The Journal of Family Practice, 51(12), 1049–1055.

2.Rabago, D., Pasic, T., Zgierska, A., Mundt, M., Barrett, B., & Maberry, R. (2005).
The efficacy of hypertonic saline nasal irrigation for chronic sinonasal symptoms. Otolaryngology–Head and Neck Surgery, 133(1), 3–8.

3.Tomooka, L. T., Murphy, C., & Davidson, T. M. (2000).
Clinical study and literature review of nasal irrigation. The Laryngoscope, 110(7), 1189–1193.

4.Panta, P., & Reshma, R. (2017).
Jala Neti: A yogic cleansing technique and its therapeutic effects. International Journal of Yoga and Allied Sciences, 6(1), 1–5.

5.Harvard Health Publishing. (2016).
Nasal irrigation better than steam for relieving nasal symptoms. Retrieved from
https://www.health.harvard.edu

How to Use a Neti Pot (Step-by-Step)

Prepare the solution
Use warm, filtered (or previously boiled) water with the correct amount of salt.
Position your body
Stand over a sink, slightly squatting or leaning forward.
Head position
Tilt your head slightly to one side (right side first), and keep your mouth slightly open
Pour the water
Gently pour water into the right nostril. It will flow out from the other nostril.
Clear remaining water and/or mucus

Move your head side to side while exhaling through your nose to release any remaining water and mucus

Switch sides
Repeat on the other side.
Repeat if needed
Continue until your nasal passages feel clear and light.
Check airflow (optional)
Close one nostril at a time and gently breathe through the other to check for clear airflow.

Important Safety Tips

Always use filtered, sterile, or previously boiled and cooled water only
Use the correct salt ratio (about ¼–½ teaspoon per cup of water)
Be gentle — never force the flow
Keep your neti pot clean
Avoid use if severely congested or consult a professional

Final Thoughts

The neti pot is a simple yet powerful practice rooted in ancient yoga traditions. When used correctly and consistently, it can support both physical and mental clarity in a natural and effective way.

When your breath is clear, your mind becomes clear too. 🌿

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