A sinus rinse flushes saline solution through your nasal passages to clear out mucus, allergens, and irritants. The process takes about two minutes, and all you need is a rinsing device, safe water, and the right salt mixture. Here’s how to do it properly.
What You Need
The three main device options are neti pots, squeeze bottles, and pre-filled saline containers. Neti pots use gravity: you tilt your head and pour the solution in like tea from a teapot. Squeeze bottles let you control the pressure by squeezing gently. Pre-filled containers come ready to use with no mixing required. All three work equally well, so pick whichever feels most comfortable.
Beyond the device, you need non-iodized salt, baking soda, and safe water. You can buy pre-mixed saline packets at most pharmacies, which simplifies the process considerably.
How to Make the Saline Solution
Mix 3 teaspoons of non-iodized salt with 1 teaspoon of baking soda in a clean, dry container. This is your dry base mix, and you can store it for future use. When you’re ready to rinse, add 1 teaspoon of the dry mixture to 8 ounces of lukewarm water and stir until dissolved. The baking soda acts as a buffer that makes the solution gentler on your nasal lining.
This recipe produces a concentration close to your body’s natural salt level (0.9%), which minimizes stinging. If you’re dealing with heavy congestion, a slightly saltier solution can help draw extra fluid out of swollen tissue and thin the mucus, but the standard recipe works well for routine use.
The Step-by-Step Process
Stand over a sink or in the shower. Lean forward so you’re looking down at the basin, then tilt your head to one side, about 45 degrees. Keep your mouth open and breathe through it for the entire rinse.
Place the spout of your neti pot or squeeze bottle snugly against your upper nostril. If you’re using a neti pot, let gravity do the work by slowly tipping the pot. If you’re using a squeeze bottle, apply gentle, steady pressure. The solution will flow into the upper nostril, travel through your nasal passages, and drain out of the lower nostril. You may feel the solution in the back of your throat; that’s normal, just spit it out.
Use about half the solution (4 ounces) on one side, then tilt your head the opposite way and repeat on the other side. When you’re finished, gently blow your nose to clear any remaining solution. Avoid blowing hard, which can push fluid into your ear canals.
Water Safety Is Critical
This is the single most important rule: never use unboiled tap water. Tap water is safe to drink because stomach acid kills most organisms, but your nasal passages have no such defense. Rare but potentially fatal brain infections have been linked to nasal rinsing with untreated tap water. The CDC and FDA both emphasize this point, and a 2024 CDC report documented a fatal case in a woman who used unfiltered water from her recreational vehicle’s tap.
Safe water options include:
- Distilled or sterile water sold in stores (the label will say “distilled” or “sterile”)
- Boiled tap water brought to a rolling boil for 1 minute (3 minutes above 6,500 feet elevation), then cooled to a comfortable temperature
- Filtered water passed through a filter specifically designed to trap infectious organisms
Previously boiled water should be used within 24 hours and stored in a clean, closed container.
Getting the Temperature Right
Water temperature matters for both safety and comfort. The ideal range is room temperature up to about 105 to 110°F (40.6 to 43.3°C), which feels pleasantly warm on the inside of your wrist. Water that’s too cold can cause a sharp, uncomfortable sensation. Water that’s too hot can damage the delicate tissue lining your nose. Lukewarm is the sweet spot for most people.
Why Sinus Rinsing Works
Saline rinses do more than just physically flush debris out of your nose. The salt water decreases mucus thickness, making it easier for the tiny hair-like structures in your nasal passages (cilia) to sweep mucus toward the throat as they normally do. The gentle pressure of the flowing liquid also stimulates those cilia to beat more actively, improving your body’s natural clearing mechanism.
Saltier solutions pull water out of swollen nasal tissue through osmosis, which can temporarily open up congested passages and rehydrate dried-out mucus. Saline also promotes the release of the body’s own antimicrobial molecules, supporting immune defenses beyond simple rinsing.
How Often to Rinse
During a cold, sinus infection, or allergy flare-up, rinsing once or twice a day is a common approach. Some people rinse daily as a preventive measure during allergy season or in dry winter months. If you’re recovering from sinus surgery, your doctor will typically give you a specific schedule.
There’s no strict upper limit, but if daily rinsing over several weeks isn’t improving your symptoms, or if you notice increased irritation, it’s worth reassessing whether something else is going on.
Keeping Your Equipment Clean
After every use, rinse the device thoroughly with safe water (distilled, sterile, or previously boiled) and let it air dry completely. A damp rinse bottle sitting on a bathroom counter is an ideal environment for bacteria and mold. Wash the device with soap and warm water regularly, and replace it every few months, or sooner if you notice any discoloration or residue that won’t come off.
Never share your rinse device with another person, even family members. And always wash your hands before handling the device or mixing the saline solution.
What to Expect the First Time
Your first sinus rinse will probably feel strange. The sensation of water flowing through your nasal passages is unfamiliar, and you may cough or feel a brief burning if the salt ratio is slightly off. If it stings, you likely need a bit more salt or baking soda in the mix. Plain water without salt actually irritates nasal tissue more than properly mixed saline does.
Some water may linger in your sinuses and drip out minutes or even an hour later, especially if you bend forward. This is normal and harmless. If you feel pressure in your ears during the rinse, you’re likely squeezing too hard or blowing your nose too forcefully afterward. Ease up on the pressure and let gravity assist more.