Jala neti
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The Sanskrit term Jala neti refers to an ancient Indian yoga technique, meaning literally "water cleansing," where the practitioner rinses out the nasal cavity with water (usually salted) using a neti pot. The technique is starting to be recognized by Western medicine under the term nasal irrigation.
Jala neti, though relatively less known in western culture, is a common practice in parts of India and other areas in South East Asia, performed as routinely as using a toothbrush. It is performed daily usually the first thing in the morning with other cleansing practices. Sometimes it is done more often such as at the end of the day if you work or live in a dusty or polluted environment. When dealing with problems of congestion it can be performed up to 4 times a day.
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[edit] The benefits
Proponents claim that jala neti has numerous benefits including:
- reduction of allergy problems
- improvement to breathing
- elimination of post-nasal drip
- elimination of sinusitis or chronic sinus infections
- moistening of dry nasal passages
- temporarily reduces symptoms of phantosmia
- common colds are either avoided or the duration greatly shortened
- general improvement to sinus health.
In the case that sinus symptoms persist consult a doctor.
Yogic breathing practices known as pranayama are greatly enhanced by the practice of jala neti since many of them involve deep breathing through the nostrils.
Other benefits practitioners may notice:
- vision is clearer. Jala neti will clean the tear ducts enabling better cleaning and moistening of the eyes.
- improved sense of smell
- improved sense of taste
- deeper more relaxed breathing
Though no research has been done, jala neti may help some people with sleep apnea.
[edit] The method
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A typical method utilizes an isotonic saline solution. This roughly matches the concentration of salt found in the blood. A saline solution between 1/4 and 1/2 litre (8 and 16 US fluid ounces) is prepared to a 0.9% salinity. To make an isotonic saline solution, use 1/4 – 1/2 teaspoon (depending of the consistency of the salt) of non-iodized salt for every 250 milliliter (8 fl. ounces; a cup) of warm water. The water should feel slightly warm to the touch. Make sure to stir thoroughly to dissolve the salt.
Recent research [1][2] has indicated that a hypertonic saline solution may be effective. This is a solution in which the concentration of salt is higher than that found in the blood. A typical concentration used in these studies was 3% salt. At this higher concentration of salt, a buffering agent is usually added to the solution to make it more comfortable.
Regardless of which concentration is used, many practitioners recommend using Kosher salt, which has no added iodine. Sea salt is generally not recommended because it may contain minerals which can cause irritation in some individuals. Specially prepared non-iodized nasal wash salts are available commercially. Should salt irritate the user, baking soda can also be used in its place or even in conjunction with the salt. Baking soda will soften the salt so it is not as irritating to the mucus membranes.
The jala neti technique has three stages though usually only stage one is performed. Although a summary is presented here of each stage, it is best to find someone to teach you as there are many subtle aspects that are difficult to describe in writing, such as the exact angle of the head position. Yoga instructors are usually able to instruct jala neti and if they don't teach it themselves they will most likely know someone who does. Most people can learn the technique in one brief session with a qualified teacher.
[edit] Stage one
Many people only practice stage one of jala neti. This stage should always be performed whether it is the only stage you do or if you plan to do any of the more advanced stages. Each stage should eventually use about 1/4 litre (8 US fluid ounces) per nostril though a person may have to work up to this.
- Stand over a sink and tilt your head to the side and slightly down toward the sink. Ideally, the chin and the forehead should be level with eachother.
- Place the spout of the neti pot in the upper nostril creating a complete seal and allow the saline solution to flow into that nostril, through the nasal passages, and out the lower nostril.
- Continue to breathe through the mouth.
- When the pot is empty, refill it and repeat the technique on the other side. Beginners may prefer to use only half a pot on each side.
- If the water seems to be blocked, switching back and forth several times may be needed.
- If you will be doing only Stage One, follow the instructions under "After Stages are completed" to clear the nasal passages of remaining water.
[edit] Stage two
Stage two should only be performed after a round of stage one. Since stage two washes the deepest parts of the nasal passage, if infections or large obstructions are present in the outer nasal cavity and not cleared by stage one then they could be driven deeper.
Beginners should use stage one only for the first few weeks to make sure they are comfortable with the process and to make sure that major blockages are clear.
Stage two involves lightly sniffing the water through each nostril and spitting it out the mouth. It is important not to swallow the water which is why personal guidance is best when learning to do this.
Though this stage is more difficult, it has a much deeper effect. People with chronic sinus infections may not see major improvement until this method is used.
[edit] Stage three
Before this stage, a round of both stage one and two is performed. It involves actually taking the water in the mouth and directing it out the nose. Very few yoga instructors know how to do this as it is not seen as necessary as it only has a marginal improvement over the benefits of stage two. At this stage, remember to blow your nose.
[edit] After stages are completed
Once jala neti has been performed, it is important to eliminate any remaining water from the nose. The techniques may vary but it usually involves bending over from the waist to let the remaining saline solution drain out, breathing quick breaths out the nose in quick repetition, and gently blowing the nose. It is important not to close off one nostril or squeeze the nose in any way as this may cause water to be forced into areas that do not dry easily. A tissue may be used but is just held lightly surrounding the nose.
[edit] Potential problems
- Some people may have hardened blockages. These may be eliminated gradually over several attempts but may be due to a deviated septum in which case a minor surgery may be needed.
- Some mild blockages may also be removed with sutra neti when jala neti is unsuccessful.
- Burning or irritating the nasal lining. This is why it is crucial to get the right temperature and salinity and to test it by taking a sip first.
- A person may feel sharp pains due to pressure on the sinuses. They should stop immediately and consult a doctor.
- If a person experiences ear discomfort when performing Jala Neti, they should be sure to blow their nose more gently after the wash. If the problem persists, the openings of their Eustachian tubes may be particularly wide and they may need to discontinue neti.
[edit] References
- ^ Efficacy of daily hypertonic saline nasal irrigation among patients with sinusitis: a randomized controlled trial.
- ^ The efficacy of hypertonic saline nasal irrigation for chronic sinonasal symptoms..
