How to Clear Nasal Congestion

Cold and allergies can cause mucus to build up in the sinuses and nasal cavities, leading to pain and possibly infections. Blowing your nose only provides temporary relief, while many decongestants can cause drowsiness and other side effects. Many people turn to sinus rinsing (or nasal irrigation) as a faster, more effective, and chemical-free method. Nasal irrigation can help clear out external particles like pollen and dust. Studies show that using nasal irrigation regularly can significantly reduce the frequency or severity of sinus infections in individuals prone to them. Learning how to rinse your sinuses can help you feel better and alleviate sinus infection symptoms.

Choose a nasal irrigation device. There are various nasal irrigation devices available on the market. These can be found in pharmacies, stores specializing in natural remedies, and online. They come in different sizes, shapes, and durations (some are disposable), but all serve the same primary purpose: to clear the sinuses. Common nasal irrigation devices include:

• Neti Pot
• Rubber Bulb Syringe
• squeeze bottles

Use Safe Water. Most households with a pump have tap water that is safe to drink. However, some tap water sources contain small amounts of microorganisms like bacteria, amoebae, and other single-celled organisms. These organisms are typically safe to consume since stomach acid kills them upon contact. However, these organisms should not be exposed to delicate membranes like those inside the sinuses.

• Using unsafe tap water for nasal irrigation can lead to infections and amoebic meningitis - a serious condition that is often fatal.
• Distilled or sterile water is ideal. These can be purchased at most stores and are often labeled as "distilled" or "sterile".
• You can make sterile water at home. Boil tap water for about 3-5 minutes and then let it cool. Do not use hot water to avoid burns and injuries.
• Water filtered through a filter with a pore size of one micron or smaller is safe to use. These filters are small enough to trap microorganisms, making the tap water safe for use. Water filter devices can be bought at home goods stores or online. Learn more about filtration devices at the Centers for Disease Control website.

Buy or Make Saline Solution. You can purchase over-the-counter saline solutions for nasal irrigation at most pharmacies. However, you can also make your own saline solution at home.

• Measure 3 teaspoons of salt. Only use plain, non-iodized, or pure salt. Do not use iodized salt, anti-caking agents, or preservatives as they can irritate the nasal cavity and sinuses.
• Mix the salt with 1 teaspoon of baking soda in a clean bowl or jar.
• Add 1 cup of warm, distilled, sterilized, boiled, and cooled water or properly filtered water.
• Stir until the salt and baking soda dissolve into the water. Pour the mixture into your nasal irrigation device. Be sure to use sterilized equipment for mixing the solution.

Follow Hygiene Precautions. It is important to follow safe handling, cleaning, and storage practices for nasal irrigation devices. This step helps prevent bacteria and other germs from contaminating the device and possibly entering the sinus cavity.

• Wash your hands with soap and warm water before handling or using the nasal irrigation device. Use a dry, disposable paper towel to dry your hands.
• Rinse the nasal irrigation device with distilled, purified, or boiled and cooled tap water to ensure it is free from contaminants during cleaning. Allow the device to air dry, or use a clean, disposable paper towel to dry the interior.

Pour the solution into the irrigation device. Whether you're using a Neti pot, rubber bulb syringe, or any other irrigation tool, make sure the device is clean. Then, pour the saline solution (either store-bought or homemade with purified water) into the device.

Get into position. After filling your nasal irrigation device with water, you need to position yourself properly. Lean against the sink to prevent splashing, especially with water that has already passed through the sinuses.

• Tilt your head to one side over the sink. Some experts recommend tilting your head at a 45-degree angle to help the water flow smoothly without entering your mouth.
• When you're ready, gently place the nozzle of the irrigation device into the nostril closest to the ceiling (the 'top' nostril when your head is tilted). Avoid inserting the nozzle too deeply or touching the septum to prevent discomfort or injury.

Rinse the sinuses. Once in the correct position and with the device in your nose, begin the nasal irrigation process. Take it slow and steady, especially if it's your first time rinsing your sinuses.

• Breathe through your mouth. Never try to breathe through your nose in this process, as this can cause the water to enter your lungs and potentially lead to choking.
• Gradually raise the handle of the irrigation device. If you're using a rubber bulb syringe, gently squeeze to release the saline solution. If using a Neti pot, simply let the water flow slowly into your nostril.

Switch sides. After rinsing one side of your sinuses, repeat the process on the other side. Adjust the tilt of your head so that the other nostril is now positioned 'up' for irrigation.

Clear the sinuses. Once you’ve used all the saline solution to rinse both nostrils, exhale through both nostrils before inhaling again. It’s also recommended to blow your nose gently to expel any remaining saline solution and mucus or debris left behind.

• Always perform nasal irrigation over the sink. The amount of mucus in your sinuses might be more than you expect.
• A small amount of baking soda is often used to enhance the cushioning effect of the saline solution and water. If you can't find the right kind of salt, you can use filtered water, but salt helps soothe the nasal lining.
• It’s advisable to consult a doctor to discuss whether sinus irrigation is suitable for you. A doctor can assist in guiding you through the process of learning how to rinse your sinuses.
• You can rinse your sinuses 1 to 4 times a day. However, if sinus congestion persists after a cold has passed, you should see a doctor to rule out more serious conditions.

• Do not use regular table salt for making the saline solution. Table salt typically contains iodine, which may irritate the inside of your nose. Non-iodized salt or pure salt is a safer option as it usually doesn’t contain chemicals that might harm or irritate the nasal passages.
• Never perform nasal irrigation on infants, as it could lead to choking or suffocation. Nasal irrigation is safe for adults because they know how not to inhale through the nose while irrigating. Always consult with a pediatrician before using a Neti pot or other devices to irrigate the nose of a young child.
• Make sure to use only clean water. Contaminants in tap water could pose risks to the nasal passages. If you are uncertain about the cleanliness of tap water, it’s best to boil it for a prolonged period to remove impurities.

• Non-iodized salt
• Baking soda
• Warm distilled/sterilized water
• Nasal irrigation device (Neti pot, rubber bulb syringe, or squeeze bottle)