The ancient art of nasal rinsing is having a modern moment. As colds and respiratory viruses circle through schools, offices, and public transport, more people are turning to a simple saline rinse in the shower or over the sink, hoping it might help them stay healthier through the season.

New research, including work highlighted by WIRED, suggests that this 5,000-year-old practice may offer modest but meaningful benefits—especially when combined with other prevention habits like handwashing, sleep, and vaccination. It’s not a magic shield against infection, but for many people, it can be a safe, practical way to support nasal and sinus health.

Person performing nasal flushing using a neti pot over a sink
Nasal rinsing, once a niche wellness habit, is gaining scientific support as part of a respiratory health toolkit. Image credit: WIRED.

In this guide, we’ll unpack what nasal rinsing is, what recent science suggests about its role in preventing or easing colds, how to do it safely, and how to decide whether it’s a good fit for you or your family.


Why We Catch So Many Colds—and What That Costs Us

Between September and May, the average American comes down with two to three colds each year. That might sound like an inconvenience, but on a national scale it adds up to an estimated tens of billions of dollars in health care costs, lost productivity, and missed school days.

Colds are primarily caused by viruses, especially rhinoviruses and seasonal coronaviruses, that enter through the nose and upper airways. Once inside, they replicate quickly, triggering inflammation that leads to classic symptoms:

  • Stuffy or runny nose
  • Sore throat
  • Cough and sneezing
  • Fatigue and mild body aches

Because there’s no cure for the common cold, prevention and symptom management are our main levers. This is where nasal rinsing enters the picture—as a potentially helpful, low-cost strategy that focuses on the virus’s front door: your nasal passages.


What Exactly Is Nasal Rinsing?

Nasal rinsing—also called nasal irrigation or “jala neti” in traditional Ayurvedic practice—is the act of gently flushing the nasal passages with a saline (saltwater) solution. The goal is to clear out:

  • Excess mucus
  • Trapped viruses and bacteria
  • Allergens like pollen and dust
  • Air pollutants and irritants

Today, nasal rinsing is usually done with:

  1. A neti pot (a small teapot-shaped container)
  2. A squeeze bottle designed for sinus rinsing
  3. A bulb syringe (especially in young children, but with care)
“From an ENT perspective, nasal irrigation is one of the simplest tools we have to mechanically clear pathogens and irritants from the nose. It won’t replace vaccines or antivirals, but it can complement them.”
— Board-certified otolaryngologist (ear, nose, and throat specialist)

What Does the Science Say About Nasal Rinsing and Colds?

Research on nasal irrigation has expanded in the last decade, especially during and after the COVID-19 pandemic. While methods and quality vary, several trends are emerging.

1. Mechanical removal of viruses and irritants

The nasal lining is the first major contact point for many respiratory viruses. Rinsing with saline appears to physically wash away some viral particles and inflammatory debris before they penetrate deeper.

Laboratory and small clinical studies suggest that regular irrigation can:

  • Reduce viral load in the nasal passages in the early stages of infection
  • Improve mucus clearance and ciliary (tiny hair-like structure) function
  • Decrease exposure of the lower airways to pathogens

2. Symptom relief in colds and sinusitis

Multiple randomized controlled trials have found that nasal irrigation can:

  • Ease congestion and facial pressure
  • Reduce the need for decongestant medications in some people
  • Improve quality of life scores in chronic sinusitis

A 2016 review in the Cochrane Database of Systematic Reviews reported that saline irrigation was generally safe and modestly helpful for upper respiratory symptoms, though not a stand-alone cure.

3. Possible reduction in illness duration and severity

Some newer studies, including those conducted during the COVID-19 era, suggest that starting nasal irrigation soon after symptom onset may:

  • Shorten the duration of upper respiratory infections by a small margin
  • Reduce the risk of symptoms progressing to the lower respiratory tract in certain groups

However, results are not uniform, and sample sizes are often limited. Large, high-quality trials are still needed to confirm how much of a difference irrigation makes for the average person.


How to Do Nasal Rinsing Safely: Step-by-Step

Done correctly, nasal irrigation is straightforward and usually well tolerated. Done incorrectly, it can be uncomfortable—and in rare cases, unsafe. Follow these steps carefully.

1. Choose your device

  • Neti pot: good for gentle gravity-based flow.
  • Squeeze bottle: offers more pressure; popular for sinus congestion.
  • Bulb syringe: sometimes used for kids; use very gently.
Neti pot and towels placed on a bathroom counter for nasal rinsing
Neti pots and squeeze bottles are the most common tools for home nasal irrigation. Image credit: Pexels.

2. Use safe water—this is critical

To avoid rare but serious infections, never use untreated tap water directly in your nose. Instead:

  • Distilled or sterile water from a sealed container is ideal.
  • Or use tap water that has been boiled for at least 1 minute (3 minutes at higher altitudes) and cooled.
  • Or water that has passed through a filter certified to remove microorganisms (check product labeling).

3. Mix an isotonic saline solution

Most people do well with an isotonic or slightly hypertonic solution (similar or slightly higher salt concentration than body fluids).

  • Use premixed, pre-measured saline packets or
  • Mix your own: about ¼ teaspoon of non-iodized salt plus a pinch of baking soda per 8 ounces (240 mL) of safe water (follow a trusted medical recipe).

4. Rinse with gentle technique

  1. Lean over a sink, keeping your head slightly tilted to one side.
  2. Gently insert the spout into the upper nostril, forming a soft seal.
  3. Let the saline flow in through one nostril and out the other (or out the mouth), breathing through your mouth.
  4. Repeat on the other side with the remaining solution.
  5. Afterward, gently blow your nose without pinching too hard.

5. Clean and dry your device

After each use:

  • Wash the device with hot, soapy water.
  • Rinse with safe water (distilled, boiled then cooled, or filtered).
  • Allow to air dry completely.

When and How Often Should You Rinse?

There’s no single “right” schedule, but research and clinical practice offer some general patterns:

  • During cold and flu season: many people use a rinse once daily, especially after high-exposure situations (travel, crowded events).
  • At the first sign of symptoms: some protocols suggest increasing to twice daily for a few days to help manage congestion and viral load.
  • For chronic sinus problems or allergies: ENT specialists sometimes recommend daily or near-daily use long-term, tailored to the individual.

More isn’t always better. Over-rinsing (e.g., many times per day, every day) may irritate the nasal lining in some people.


Common Obstacles—and How to Overcome Them

If you’re feeling hesitant, you’re not alone. Many people find the idea of pouring water through their nose off-putting at first. Here are the most common hurdles I see, and realistic ways around them.

“It feels weird and uncomfortable.”

  • Start with a neti pot and let gravity do the work instead of squeezing.
  • Use body-temperature saline to reduce the shock of cold water.
  • Begin with a half volume (e.g., 4 oz instead of 8 oz) until you get used to the sensation.

“I’m afraid I’ll do it wrong and hurt myself.”

  • Follow instructions from reputable sources (hospital systems, ENT societies).
  • Keep the flow gentle—you shouldn’t feel pain or intense pressure.
  • Stop and talk with a clinician if you experience persistent ear pain, severe burning, or nosebleeds.

“It’s hard to remember to do it.”

  • Pair it with an existing habit (e.g., brushing teeth at night or showering).
  • Keep your device visible and clean on the bathroom counter.
  • Use a simple checklist or reminder app during peak cold season.
“I was skeptical at first, but after making nasal rinsing part of my evening routine, I’ve noticed fewer miserable, head-clogging colds. I still get sick sometimes—but usually not as intensely.”
— Patient with a decade-long history of seasonal sinus infections

Who Might Benefit Most from Nasal Rinsing?

While many adults can safely try nasal irrigation, some groups may find it especially helpful as part of a broader plan supervised by a clinician:

  • People with recurrent colds or upper respiratory infections
  • Those with chronic or recurrent sinusitis
  • Individuals with allergic rhinitis (seasonal or year-round allergies)
  • People spending lots of time in high-pollution or dusty environments
  • Healthcare workers and teachers regularly exposed to respiratory viruses

Children can sometimes use nasal irrigation, but the approach must be age-appropriate, gentle, and ideally guided by a pediatrician, especially in very young kids.

Person in a city wearing warm clothes and holding tissues during cold season
For people frequently exposed to cold viruses, nasal rinsing can be one more layer of defense alongside standard prevention habits. Image credit: Pexels.

Safety First: Risks, Side Effects, and When to Avoid Nasal Rinsing

When performed correctly with safe water and clean equipment, nasal irrigation is considered low-risk for most healthy adults. Still, it’s important to be aware of potential issues.

Common, usually mild side effects

  • Temporary ear fullness or popping
  • Mild nasal irritation or burning
  • A small amount of residual saline dripping after the rinse

Less common but important concerns

  • Infection risk from unsafe water: Very rare but serious brain infections have been linked to neti pot use with contaminated tap water. Use only distilled, boiled-and-cooled, or properly filtered water.
  • Nasal tissue irritation: Over-concentrated saline, very frequent rinsing, or poor technique can irritate or dry out the nasal lining.
  • Post-surgical complications: After nasal or sinus surgery, always follow your surgeon’s specific instructions.

Nasal Rinsing as Part of a Bigger Cold-Prevention Strategy

Nasal irrigation is one tool in a much larger toolbox. To truly lower your odds of getting sick—or at least of getting very sick—combine it with well-established strategies:

  • Vaccination: Stay up to date on influenza and COVID-19 vaccines as recommended by public health authorities.
  • Hand hygiene: Wash hands regularly, especially after public transport or shared surfaces.
  • Sleep and stress management: Chronic sleep deprivation and stress can blunt immune responses.
  • Healthy movement and nutrition: Regular physical activity and a nutrient-dense diet support immune resilience.
  • Masking and ventilation: In high-risk settings or seasons, masks and good airflow reduce exposure to airborne viruses.
Person washing hands with soap at a bathroom sink
Simple hygiene measures like handwashing remain foundational for preventing colds and other respiratory infections. Image credit: Pexels.

Think of nasal rinsing as a supportive habit—like flossing or stretching—that works best when paired with these fundamentals.


A Realistic “Before and After”: What You Can—and Can’t—Expect

It’s easy to oversell any health trend, especially when it feels ancient and “natural.” To keep expectations grounded, here’s a realistic snapshot based on clinical experience and emerging evidence.

Before regular rinsing

  • Frequent, lingering nasal congestion during cold season
  • Multiple colds that seem to “settle in” your sinuses
  • Heavy reliance on decongestant sprays or pills
  • Feeling constantly “stuffy” in high-pollen or polluted environments

After building the habit

  • Episodes of congestion that often feel less intense or clear faster
  • Some colds that stay mostly in the upper nose and throat
  • Reduced need for over-the-counter decongestants for many people
  • Greater sense of control during peak virus or allergy seasons

You may not notice dramatic changes right away. Benefits often accumulate over weeks to months of consistent, skillful practice—and results vary from person to person.


Getting Started: A Gentle 7-Day Nasal Rinsing Experiment

If you’re curious but cautious, try a short, structured experiment and see how your body responds.

  1. Day 1–2: Rinse once in the evening with a gentle neti pot using isotonic saline.
  2. Day 3–5: Continue once daily. Pay attention to sleep quality, morning congestion, and how your nose feels during the day.
  3. Day 6–7: Optionally add a morning rinse if you’re tolerating it well and feeling benefits.

Keep a brief journal of any changes in:

  • Nasal congestion or stuffiness
  • Need for decongestant medications
  • Sleep quality and breathing at night
  • Any side effects (irritation, ear pressure, nosebleeds)

After a week, you’ll have a clearer sense of whether nasal rinsing feels supportive, neutral, or not worth the effort for you.

Tracking how you feel over a week can help you decide if nasal rinsing earns a place in your routine. Image credit: Pexels.

Bringing Ancient Wisdom into a Modern Cold Season

Nasal rinsing has traveled a long road—from ancient Ayurvedic texts to modern ENT clinics and scientific journals. The latest research doesn’t crown it a miracle cure, but it does support what many practitioners and patients have observed for years: done safely and consistently, nasal irrigation can be a useful ally in reducing the burden of colds and other upper respiratory irritations.

If you decide to try it, treat it as you would any new health habit:

  • Start gently, listen to your body, and adjust as needed.
  • Follow safety guidelines for water quality and device cleaning.
  • Integrate it with, not instead of, proven preventive measures.

The next time cold season looms, you don’t have to feel completely at the mercy of whatever virus is circulating. A humble neti pot or squeeze bottle—backed by both ancient wisdom and emerging evidence—might help you breathe a little easier through the months ahead.

If you have chronic sinus or respiratory issues, consider sharing this article with your clinician and asking: “Would a nasal rinsing routine make sense for me?”