Have you ever been so congested that you are incapable of thinking? To the point that you have no idea what the best natural remedy is to conquer the stuffiness in your nasal cavity? Me too! This was one symptom I struggled with while dealing with mold exposure. Now, these symptoms predominantly occur when I have a sinus infection or seasonal allergies.

Congestion occurs when the nasal cavity, adjacent tissues, and blood vessels become swollen with excess fluid, causing a stuffy or plugged feeling (1). Or, as we all probably recall, a dreadful stuffy nose! The simplest solutions to congestion I’ve found to date are steam (from a facial steamer or shower), essential oils, and/or using a neti pot for nasal irrigation.

Nasal irrigation with devices such as a neti pot helps keep the nasal passages open by washing out thick or dried mucus. Surprisingly, even the Food and Drug Administration (FDA) agrees that neti pots are safe and effective products when used and cleaned correctly (2) – even a broken clock is right twice a day.

I recommend using a ceramic or porcelain neti pot, like the Himalayan Chandra Porcelain Neti Pot.

How to Use a Neti Pot

Before we discuss how to use a neti pot, let’s discuss how to clean it first.

It’s important to clean your neti pot according to its instructions before and after each use. Cleaning your neti pot helps ensure no dirt, dust, or other particles end up in your nose, causing further issues. My neti pot’s cleaning instructions are:

Clean the entire neti pot, especially the part that enters your nose (I use a non-toxic soap like Simply Pineapple Dish Soap), and rinse with proper water. Be sure to thoroughly rinse the entire neti pot, ensuring no soap remains in the neti pot.

Proper water is either distilled, sterile, filtered (using an NSF/ANSI Std. 53 certified filter or a filter with an absolute pore size of 1 micron or smaller), or previously boiled water (boil water 1 minute of 3 minutes if at elevations above 6,500 feet, then allow cooling to body temperature).

It’s that simple.

Now that we got that out of the way let’s discuss how to use a neti pot.

After you’ve cleaned your neti pot, you need to prepare the salt water wash. You can buy these in-store or online, but it’s straightforward to make independently.

To make a saltwater wash for nasal irrigation, boil eight ounces of water; this will kill disease-causing germs, including viruses, bacteria, and parasites. After boiling your water, combine ½ teaspoon each of non-iodized salt and baking soda with the water, stirring until the salt and baking soda dissolve. Be sure to let the boiled water mixture come to body temperature before using it for irrigation.

Once your saltwater wash has reached body temperature, insert the tip of the neti pot into your nostril, lean over a sink, and squeeze gently. Be sure to aim the stream of saline solution towards the back of your head, not the top. The saline wash should go in one nostril and out the other side (or mouth).

Herbs to Add to a Neti Pot

Of course, salt and baking soda aren’t the only options for a neti pot. You can also add herbs along with salt and baking soda to create an herbal infusion for nasal irrigation.

When creating herbal infusions for nasal irrigation, I like using an unbleached coffee filter to strain the herb. The herbs will not dissolve, and you don’t want herb particles to get stuck in your nose, causing additional discomfort. Think of it as making tea for your neti pot; you don’t want any floaters, just the beneficial herbal infusion you’re left with after steeping and straining your herbs. Some of my favorite herbs you can add to a neti pot are:

• Chamomile contains chemical compounds that may reduce inflammation (3). To use chamomile in your neti pot, simply use 1 teaspoon of fresh chamomile or your favorite chamomile tea (be sure it’s only chamomile) in 1 cup of water, combined with salt and baking soda, following the directions discussed earlier.
• Ginger has an active constituent called gingerol, which has antibacterial properties that significantly lower the risk of infections (4,5). To use ginger in your neti pot, simply add 1 teaspoon of fresh ginger, ¼ teaspoon of ginger powder, or your favorite ginger tea (be sure it’s only ginger) to 1 cup of water, combined with salt and baking soda, following the directions discussed earlier.
• Marshmallow root acts as an enzyme to loosen mucus and inhibit bacteria (6). To use marshmallow root in your neti pot, simply use 1 teaspoon of fresh marshmallow root, ¼ teaspoon of marshmallow root powder, or your favorite marshmallow root tea (be sure it is only marshmallow root) in 1 cup of water, combined with salt and baking soda. Be sure to follow the directions discussed earlier.
• Mullein reduces inflammation and helps relax the muscles in the respiratory tract (7,8). To use mullein in your neti pot, simply use 1 teaspoon of fresh mullein or your favorite mullein tea (be sure it is only mullein) in 1 cup of water, combined with salt and baking soda. Be sure to follow the directions discussed earlier.
• Plantain Weed has carbohydrate polymers that absorb water and form mucilage with a high viscosity (9), which helps soothe, moisten, and protect the nose and respiratory system. To use plantain weed in your neti pot, simply use 1 teaspoon of fresh plantain weed (or seeds) in 1 cup of water, combined with salt and baking soda. Be sure to follow the directions discussed earlier.

If you want to mix herbs, stick to a total of 1 teaspoon of fresh herbs or ¼ teaspoon of powdered.

Although I’ve never done it, essential oils for congestion can also be added to a neti pot. I recommend following the dilution recommendations on the essential oil bottle. You can also check out my post, How to Use Essential Oils Safely, for more safety tips and a dilution chart!

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