I’ve always imagined what it would be like to breathe the crisp, pure air of a yogi meditating high in the Himalayas—each inhale filled with pristine oxygen, free from pollution, pollen, or dust.
If you’re anything like me, you crave that same fresh, effortless breath. But for most of us, daily life means exposure to allergens, air pollution, and pet dander, which can leave our sinuses feeling blocked and irritated. And let’s be honest—meditation is a lot harder when you can’t breathe properly.
That’s where neti, a traditional yogic cleansing practice, comes in. This simple yet powerful nasal rinse helps clear your airways, making each breath smooth, steady, and effortless—just the way it should be for deep meditation.
What Is Neti?
Neti is one of six shatkarmas, or internal cleansing practices, in classic yoga literature. These purification techniques prepare the body for asana (postures), pranayama (breath control), and meditation, supporting both physical and mental well-being.
The six shatkarmas include:
Neti – Nasal cleansing
Dhauti – Digestive tract cleansing
Nauli – Abdominal massage
Basti – Colon cleansing
Kapalbhati – Nervous system purification
Trataka – Blinkless gazing for mental focus
Of these, neti is one of the most accessible and beneficial for daily life, particularly if you suffer from allergies or sinus congestion.
Why Use Neti for Meditation?
Practicing neti before meditation removes dust, pollen, and mucus, helping you breathe more freely. This is especially useful in cities with high pollution or during allergy season when nasal passages are easily irritated.
Clear breathing enhances focus and concentration, allowing you to settle into meditation with less effort. Just as we cleanse our bodies before stepping onto the yoga mat, cleansing the nasal passages helps create a clear and balanced mind.
For best results, try using neti twice per day—once in the morning to start your day fresh and again in the evening to clear out accumulated impurities.
How to Use a Neti Pot: Step-by-Step
1. Fill Your Neti Pot with Warm Water
Make sure the water is lukewarm—not too hot, not too cold. Test the temperature on your wrist, just as you would for a baby’s bottle. If it’s too hot, it will burn your nostrils (trust me, it’s not fun). If it’s too cold, it’ll be uncomfortable and ineffective.
2. Add Saline Solution
Use a pre-measured saline packet or mix non-iodized salt into the water. Stir gently to dissolve. This helps prevent irritation and ensures the rinse feels natural rather than stinging.
3. Pour the Water Through Your Nostrils
Tilt your head slightly to one side and place the spout of the neti pot into your upper nostril.
Slowly pour the water, allowing it to flow in one nostril and out the other.
Use half of the water on one side, then switch and repeat on the other nostril.
If water drips into your throat, just spit it out—it takes a little practice to get the angle right!
4. Clean Out Your Neti Pot
Always rinse your neti pot with warm water after each use and let it air dry. This prevents bacterial buildup and ensures it’s ready for your next session.
Final Thoughts
A neti pot may seem like a small tool, but its impact on your breath—and your meditation practice—can be profound. With clearer airways, your breath will flow more naturally, allowing for deeper focus and relaxation.
Try adding neti to your daily routine and notice the difference in how you breathe, focus, and feel during meditation. Once you experience the ease of truly open airways, you may never go back!