By Javier Muriel, founder of Pranayam®
The Haṭha Yoga Pradīpikā (II.29–30) describes Neti as follows: a cord about a span long is passed through the nose and drawn out through the mouth. According to the text, it cleanses the skull, clears the vision and eliminates ailments that arise above the shoulders.
It is one of the six kriyas, or cleansing techniques, of Hatha Yoga, and its aim is to clear the nasal passages to facilitate freer breathing.
Jala Neti: the nasal rinse
This is the most common method practised today. A nasal pot – a small teapot designed for this purpose – is used, filled with lukewarm water and salt in an isotonic solution: around 9 grams per litre, or one level teaspoon per half litre. This concentration prevents the water from irritating the mucous membrane.
Water has to be safe for the nose, not just for drinking. Use water that has been boiled for 3–5 minutes and has cooled to lukewarm, or distilled or sterile water. Tap water is safe to drink, but it may contain amoebae that are neutralised by stomach acid but not by the nasal mucosa. Cases of infection are very rare but serious, and preventing them simply requires boiling the water.
With your head tilted, let the water flow in through one nostril and out through the other, without straining and whilst breathing through your mouth. Then repeat on the other side.
Drying is just as important as washing: blow your nose forcefully several times, alternating between nostrils and changing the angle of your head to expel any remaining water.
Sutra Neti: the cord
The traditional method uses a piece of waxed cotton cord at one end; nowadays, a flexible rubber catheter is used, as it is more hygienic. It is inserted through the clearer nostril until the end emerges from the mouth, and is then gently slid through.
Sutra Neti should be learnt under the guidance of a teacher. The first time, it is easy to irritate the mucous membrane or cause nausea, so it is advisable to have someone with experience guide you through the procedure.
What it offers
- Removes mucus, dust and particles.
- It improves the filtration and humidification of the air we breathe.
- It helps you breathe more easily through your nose.
- It relieves common nasal congestion.
Tradition also attributes more subtle effects to it: calming the mind, balancing the two nostrils and awakening the sensitivity associated with the Ājñā chakra. I present these as tradition describes them; in my experience, what is most noticeable is the clarity of nasal breathing before pranayama.
Precautions
Neti isn’t for everyone. It is best to avoid it in the following cases:
- frequent nosebleeds;
- ulcers, polyps or significant deviations of the nasal septum;
- persistent nasal congestion;
- frequent ear infections.
If you have any queries, please consult a healthcare professional first.
Incorporating Neti into your practice
Neti is not a stand-alone hygiene practice. It forms part of a process of preparation for pranayama, respecting each individual’s own pace. When practised judiciously, it makes the breath clearer and more stable for the work that follows.
To continue
- Kriyas: purification as a preparatory practice in yoga
- First steps in pranayama
- Pranayam® HEY Training, Block 1
Sources
- Svātmārāma, Haṭha Yoga Pradīpikā, Chapter II (II.29–30). Trans. Pancham Sinh, 1914.
- FDA, Is Rinsing Your Sinuses With Neti Pots Safe?
- CDC, Deaths from Primary Amoebic Meningoencephalitis Associated with Sinus Irrigation Using Contaminated Tap Water (Louisiana, 2011).
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