Winter frosts also go hand in hand with a lingering and annoying runny nose. Whether you are suffering from one right now or it hasn’t caught up with you yet, pay attention! There is an easy way to both prevent a cold and fight it, and that is nasal rinsing with a neti pot.
Many people are put off by this method because it seems a little drastic. In reality, though, it isn’t that bad. Once you learn the right technique, you’ll get used to it. What’s more, the result is definitely worth it.
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What is neti pot rinsing?
Neti pot rinsing is a method of flushing out the nose using a special pot and a saline solution. If you think it is a modern invention, however, you are mistaken. This method has been known for hundreds of years. It is used by fishermen at sea and is also part of yoga cleansing techniques. In yoga, it is known as jala neti. It is suitable for absolutely everyone, even children from the age of 5.
If you don’t have a nasal rinsing pot at home, you can get one in almost any pharmacy. A commonly sold brand is Rhino Horn, for example. A pot costs between 200 and 300 CZK (about 14 USD).
Some people use a syringe instead of a pot to squirt the solution into their nostrils. The advantage of a syringe is that it creates more pressure than a pot. There are also several methods that are not recommended, such as rinsing with a tube, which can do you more harm than good.
💡 Tip: Read our 11 tips on boosting your immunity.
Why clean your nose?
Just as you brush your teeth, shower or wash your hands every day, your nose also needs regular care. After all, it plays an important role in the human body. Besides the fact that people breathe through the nose, the nasal lining adjusts the temperature of the air you breathe in and moistens it. The nose also has another important function, and that is the sense of smell.
Especially in larger cities and dusty areas, where air pollution is higher, the nose is constantly under strain. In spring, everything around is in bloom, so there is a higher concentration of allergens in the air, and in winter people are generally more prone to illness.
Nasal rinses are therefore a great way to look after your nose every day, as they help cleanse the nasal lining, prevent it from drying out and remove dust. They also help prevent colds, sinusitis and hay fever. If you are already ill, they will help with a blocked nose and sinus pressure.
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Saline solution, recipe
Neti pot rinsing uses a so-called isotonic solution, in which the ratio of water to salt is very important. Overall, the solution should contain 0.9% salt. That means 9 g of salt per 1 l of water.
Don’t underestimate the quality of the salt. Choose, for example, sea salt or Himalayan salt and stir it thoroughly into the water. If you are unsure about the quality of your tap water, we recommend boiling it first. Before use, the solution should be at a temperature of 37 °C.
If the solution stings in your sinuses when you use it, it probably means the water is too salty. The solution can feel similar if it is too cold.
How to rinse with a neti pot
Once your solution is ready and well mixed, lean your head over the sink and tilt it slightly to one side. Place the spout of the pot against your upper nostril and let the water flow slowly. You can breathe freely through your mouth.
The first rinse may be a little unpleasant, so give yourself time to get used to it. It feels similar to accidentally swallowing a mouthful of salt water in the sea.
If water runs into your mouth, your head is not tilted forward correctly. Your forehead should be level with your chin. Adjust your position and try again.
Once you have poured out about half of the pot, stand up straight and let the water drain from your nose. Then blow out the remaining water. After that, repeat the same steps with the other nostril.
It may happen, especially if your nose is blocked, that you can’t rinse your nose all the way through straight away. In that case, pour just a little liquid into your nostril, wait a moment and let it out. Continue this way until the water starts flowing out of the other nostril.
If you only want to use neti pot rinsing as a daily preventive routine, rinsing your nose once a day is enough. When you are ill and have a blocked nose, you can do it up to four times a day.
After use, let the pot dry thoroughly. Every now and then, wash it with hot water.
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USD amounts are approximate, converted at the Czech National Bank rate of 21.75 CZK per USD on 9 October 2026.
