Embrace Fall with Clear, Healthy Sinuses
- D Wilson
- Nov 4
- 6 min read
The Power of Neti Pot and Nasya Oil
As the vibrant days of summer give way to the crisp air of fall, our bodies undergo subtle shifts to adapt to the changing environment. For many, this season brings not only beautiful foliage but also a spike in sinus issues—congestion, allergies, and increased vulnerability to respiratory infections. The transition to fall is, therefore, an ideal time to focus on proactive sinus care. Two time-honored practices—neti pot nasal irrigation and nasya oiling—offer a holistic approach to maintaining clear, healthy nasal passages, supporting both modern medical and ancient Ayurvedic wisdom.
The Science and Tradition of Sinus Cleansing
Medical and Scientific Benefits
Nasal irrigation with a neti pot is widely recommended by ENT specialists and allergists for managing chronic and acute sinusitis, allergic rhinitis, and viral upper respiratory tract infections. Studies show that regular saline rinsing can improve symptoms by up to 60–64%, reduce medication use, and enhance quality of life.
Nasya oiling, an Ayurvedic practice, involves applying herbalized oil to the nasal passages. While modern clinical trials are limited, traditional use and emerging evidence suggest it helps moisturize the mucosa, protect against irritants, and support respiratory immunity.
Ayurvedic Perspective
In Ayurveda, the nose is the "doorway to consciousness" and the main entry for prana (vital life force). Keeping the nasal passages clear and lubricated is essential for the free flow of prana, mental clarity, and overall health. Neti and nasya are daily self-care rituals (dinacharya) that remove excess kapha (mucus), prevent toxin buildup, and prepare the body for deeper yogic practices.
Ayurveda does not recommend the everyday use of nasal irrigation machines because they can disrupt the natural balance of beneficial bacteria in the nasal passages, potentially causing irritation or other complications. Traditional Ayurvedic practice favors gentle, mindful cleansing with a neti pot, which allows for better control and sensitivity to the body's needs. Machines may encourage overuse, leading to dryness or dependency, and can pose hygiene risks if not cleaned properly. Additionally, Ayurveda values the simplicity and effectiveness of traditional methods, emphasizing moderation, cleanliness, and respect for the body's natural systems over the force or convenience of modern devices.
Why Clean and Oil the Nasal Passages?
1. Fall-Specific Sinus Challenges
Increased Allergens: Fall brings ragweed pollen, mold from decaying leaves, and more time indoors with dust and pet dander.
Dry Air: Cooler temperatures and indoor heating dry out nasal passages, making them more susceptible to irritation and infection.
Rise in Respiratory Infections: The start of cold and flu season increases the risk of sinus congestion and secondary infections.
2. Benefits of Nasal Cleansing and Oiling
Removes Allergens and Pathogens: Neti pot rinsing physically flushes out pollen, dust, and microbes, reducing inflammation and infection risk.
Moisturizes and Protects: Nasya oiling restores moisture lost to dry air and heating, maintaining a healthy mucosal barrier.
Reduces Inflammation: Both practices help soothe irritated tissues and support mucociliary clearance, the body’s natural defense mechanism.
Supports Immunity: By keeping the nasal passages clear and moist, you reduce the risk of both acute and lingering infections, including long COVID symptoms.
Neti Pot and Nasya Oil for Active Lifestyles: Exercise, Yoga, and Oxygen Flow
Enhanced Oxygenation and Performance- The OG of BioHacking
Clear nasal passages are crucial for optimal oxygen flow, which directly impacts muscle function and endurance during exercise.
Nasal breathing (as opposed to mouth breathing) increases oxygen uptake, supports better lung capacity, and is central to yoga and athletic performance.
Yoga and Pranayama: Yogic breathing techniques, often practiced after neti and nasya, further enhance respiratory efficiency and nervous system balance. That's why these are practiced when you rise before your AM practice.
Testimonials from Athletes and Yogis
Elite athletes like Iga Swiatek and Novak Djokovic incorporate nasal breathing and yoga into their routines, reporting improved stamina, faster recovery, and better mental focus.
Step-by-Step: How to Use Neti Pot and Nasya Oil Safely
Neti Pot Nasal Irrigation
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1. Prepare the Water
Use only distilled, sterile, or previously boiled and cooled water (boil for 3–5 minutes, then cool to lukewarm). Never use unboiled tap water.
2. Make the Saline Solution
Mix 1/4 to 1/2 teaspoon of non-iodized salt (preferably pure sodium chloride or fine pink himalayan) with 8 ounces of prepared water. Optionally, add 1/2 teaspoon of baking soda.
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3. Position Yourself
Lean over a sink, tilt your head sideways (about 45 degrees), keeping your forehead and chin level.
4. Irrigate
Insert the neti pot spout into the upper nostril, create a seal, and gently pour the solution so it flows through the nasal cavity and out the lower nostril. Breathe through your mouth. (I like to focus on my exhale while water is flowing!)
5. Repeat
Switch sides and repeat for the other nostril. ( Some people use half a pot in each side, some people use two neti pots.)
6. Aftercare
Gently blow your nose to clear out the remaining solution and mucus. Do not pinch one nostril closed while blowing. Do Not Blow Hard or Fast.
7. Clean the Neti Pot
Wash with hot, soapy water after each use and let it air dry. Never share your neti pot.
Nasya Oil Application
1. Choose the Right Oil
Use high-quality, food-grade, or pharmaceutical-grade nasya oil, often based on sesame oil and infused with herbs like eucalyptus, brahmi, ghee or tulsi.
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2. Prepare
Wash your hands. Warm the oil slightly (body temperature is ideal).
3. Apply
Lie down with your head tilted back (or hang your head off the edge of a bed). Using a dropper, place 2–5 drops of oil into each nostril.
4. Massage and Inhale
Gently massage the outside of your nose and inhale deeply to help the oil spread.
5. Rest
Remain lying down for a few minutes to allow maximum absorption.
6. Clean the Dropper
Wipe and store the dropper in a clean place.
Note: Avoid nasya oil during acute sinus infection, severe congestion, or nasal bleeding. Consult a healthcare provider if you have chronic sinus conditions or are pregnant.
How These Practices Help Prevent and Manage Sickness—Including Long COVID
Reduces Viral Load: Saline irrigation can lower the viral load of respiratory viruses, including SARS-CoV-2, in the nasopharynx, potentially reducing the severity and duration of illness.
Supports Recovery: Both neti and nasya may help with lingering symptoms of long COVID, such as congestion, postnasal drip, and chronic inflammation, by supporting mucosal healing and reducing local inflammation.
Safe and Inexpensive: When performed with proper technique and sterile materials, these practices are safe, well-tolerated, and empower individuals to take charge of their respiratory health.
Common Mistakes and Seasonal Tips
Mistakes to Avoid
Using unboiled tap water (risk of serious infection).
Incorrect saline concentration (can cause burning or swelling).
Poor cleaning of your neti pot or dropper (risk of bacterial growth).
Overuse (can dry out or irritate the nasal lining).
Using nasya oil during active infection or with non-sterile oils.
Speeding through the steps, Neti is a practice of patience and takes time to learn. Never wait and start after the sickness has already set in.
Fall Sinus Health Tips
Increase indoor humidity with a humidifier to prevent dryness.
Stay hydrated to keep mucus thin.
Use a neti pot and nasya oil proactively before, during allergy season, and after allergy season.
Avoid allergens when keeping windows closed use air purifiers.
Practice gentle exercise and yoga to support sinus drainage and overall well-being.
The transition to fall is the perfect time to adopt or renew your commitment to sinus health. By integrating neti pot nasal irrigation and nasya oiling into your daily routine, you can harness both modern science and ancient wisdom to breathe easier, support your immune system, and enhance your overall vitality—whether you’re an athlete, yogi, or simply seeking better health this season.
Breathe deeply, live fully, and let this fall be your healthiest yet!
This post is for informational and educational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider before making changes to your health routine, especially if you have allergies or medical conditions.
About the Author- Dodi Wilson is a passionate advocate for holistic health and well-being, serving as a Licensed Massage Therapist, Lymphatic Specialist, Yoga Therapist, Somatic Personal Trainer and Ayurvedic Practitioner. With years of experience in the wellness field, Dodi combines her expertise in bodywork, yoga, and Ayurveda to empower individuals on their journey to optimal health. Her approach emphasizes the interconnectedness of body, mind, and spirit, helping clients cultivate balance and resilience through personalized treatments and guidance. Dodi believes in the transformative power of natural living and is dedicated to sharing knowledge that inspires others to embrace a healthier, more vibrant lifestyle.