Nasal Hygiene: The Unsung Hero of Daily Self-Care

In a world full of pollutants, allergens, and pathogens floating invisibly in the air we breathe, nasal hygiene is truly our best friend. Keeping our nasal passages clear and comfortably lubricated can make a huge difference in how we breathe, sleep, and feel every single day.

Nasal hygiene should be an established part of our home care routine, just like brushing our teeth. It’s a simple step that fits right into the daily rituals we already do to stay healthy and feel our best.

Why Nasal Hygiene Matters

Healthy nasal passages filter and warm the air we breathe, protect our lungs, and help us breathe through our nose—which is how nature intended. When our noses are congested, dry, or inflamed, we’re more likely to breathe through our mouths, snore, sleep poorly, or wake up feeling groggy and congested.

The good news? Nasal hygiene is easy to practice and beneficial for all ages—from kids to older adults. There are several gentle ways to do it: saline sprays, neti pots, or other nasal irrigation methods. The basic idea is to rinse or mist the nasal cavities to clear out allergens, debris, and excess mucus, then gently blow or expel what’s been loosened.

A good rule of thumb is twice a day:

• Morning — to clear out anything that built up overnight so you can start the day breathing freely.

• Night — to give yourself the best chance at nasal breathing throughout sleep, which is the optimal way to breathe and rest deeply.

Nasal Hygiene Protocol

Think of nasal hygiene as both a daily habit and a supportive therapy when nasal congestion is getting in the way of proper breathing.

For those who struggle to breathe through their nose due to unclear passages—but have already seen an ENT to rule out obstructions like polyps or a severely deviated septum—nasal hygiene is where we begin. It can also be helpful for people who want to avoid surgical recommendations for enlarged tonsils or adenoids, when appropriate.

Basic protocol:

☑ Incorporate nasal rinsing or spray into your morning and bedtime routine.

☑ Use a saline solution, nasal spray, neti pot, or other safe irrigation tool.

☑ Gently flush each nostril and blow out any excess fluid, debris, and mucus

☑ Stick with it for at least 30 days to help restore clearer nasal passages and support healthy, habitual nasal breathing.

When to Seek Help

If you’re curious about adding nasal hygiene to your routine, or if you have lingering symptoms like constant congestion, irritation, or a chronic cold-like feeling, it might be time to look deeper. A myofunctional therapist can help you figure out whether nasal hygiene alone is enough, or whether other habits and therapies could support better nasal breathing and overall health.

Breathe well, sleep well, feel well—one clear breath at a time.