Mumbai Air Quality Worsens to 242: How Jala Neti May Support Respiratory Health

Air pollution in cities like Mumbai is very high and the Air Quality Index (AQI) on Friday morning, February 20, was reported at 242, which remained under the severe category, with low visibility observed across several parts of the city. Rising pollution levels, dust exposure, and increasing allergy cases have become a daily concern for urban residents. The moment people step outdoors, they inhale smoke, fine particulate matter, and contaminated air. This often results in blocked noses, repeated sneezing, sinus discomfort, heaviness in the head, and breathing difficulties, affecting overall respiratory health.

Also Read: Mumbai Weather Update: Smog Engulfs City as AQI Rises to 243 in ‘Severe’ Category

1. What Is Jala Neti?To manage such respiratory challenges, India’s Ministry of AYUSH recommends an ancient yogic cleansing technique known as Jala Neti. It is one of the traditional purification practices of yoga designed to deeply clean the nasal passages. The method involves using lukewarm saline water poured through a small pot called a neti pot. This process helps flush out dust particles, allergens, pollutants, and excess mucus from the nasal cavity. By clearing blockages, it supports smoother airflow and enhances the functioning of the respiratory system, particularly for those living in polluted environments.

2. How to Perform Jala Neti ProperlyStart by sitting in a squatting position with a slight gap between your feet and gently bend your upper body forward. Tilt your head to the side opposite the nostril that is clearer for breathing. Insert the spout of the neti pot into the active nostril and keep your mouth slightly open while breathing through it. Slowly pour the saline solution so that it flows in through one nostril and exits through the other. After using half the water, clean your nose and repeat on the other side, finishing with Kapalbhati to remove residual water.

3. Important Precautions Before PracticingEnsure the water used is lukewarm, neither too hot nor too cold, to prevent irritation. Mix approximately half a teaspoon of salt in one liter of clean water to achieve the correct saline balance. Beginners should perform Jala Neti under the supervision of a trained yoga instructor to learn the correct technique. Individuals who have severe nasal infections, recent nasal surgeries, or chronic sinus problems should consult a healthcare professional before attempting the practice to avoid complications or discomfort.

4. Deep Cleansing of Nose and SinusesOne of the main benefits of Jala Neti is its ability to thoroughly cleanse the nasal passages and sinus cavities. It helps remove accumulated dust, bacteria, allergens, and pollutants that can trigger sinusitis and allergic reactions. Regular practice keeps the nasal lining clean and reduces irritation, allowing better airflow. For people exposed to heavy pollution daily, this cleansing method may provide noticeable relief and contribute to improved breathing comfort over time.

5. Relief from Cold and Nasal CongestionConsistent practice of Jala Neti may help reduce symptoms such as nasal blockage, excessive mucus, and frequent sneezing. By clearing mucus buildup and soothing inflamed tissues, it promotes easier breathing and faster recovery from common colds. Many practitioners report that their nasal passages feel lighter and clearer after regular sessions. Over time, it may also help reduce the recurrence of respiratory discomfort caused by environmental irritants and seasonal changes.

6. Enhanced Respiratory Strength and Mental ClarityKeeping the nasal pathways clear allows for improved airflow and better oxygen intake, which supports overall respiratory efficiency. Some practitioners believe that this technique can also assist individuals dealing with asthma or upper respiratory issues by maintaining clean air passages. Additionally, better oxygen flow may contribute to improved concentration, reduced head heaviness, and enhanced mental clarity. As a simple and natural practice, Jala Neti can be incorporated into daily routines with proper guidance and care.

Disclaimer: This content is intended for informational purposes only and should not be considered medical advice. Always consult a qualified healthcare professional or certified yoga instructor before beginning Jala Neti, especially if you have existing medical conditions.