Stuffy Nose – No More!

By Barb Badolati

It’s safe to say that the common cold is still common. With the conditions of winter, it is likely that you may suffer symptoms of a sinus infection, head congestion, a chest cold or even the flu. Prevention is the best defense and can lessen the severity of symptoms as well. Run a small humidifier in your bedroom or office, wash your hands often, build your immune system with supplements, diet and exercise, and perhaps, use a few of these suggestive yoga practices.

Jalaneti - Nasal Wash

I remember my first observation of Jalaneti when my yoga teacher demonstrated this technique. I thought it unusual and a bit funny looking. However, nasal washes go back thousands of years to ancient Hinduism and Yoga. This act of clearing the sinuses has a proven track record, and is now being prescribed by allergists, pulmonologist, Ear, Nose and Throat specialists and other health practitioners in the West.

It’s simple to do and has no side effects, whereas exaggerated use of nasal spray is harmful to the mucus membranes. The act of gently flushing the sinus cavities helps remove irritants such as dust and pollen, reduces swelling in the nose, and loosens thick secretions. The saltwater or saline solution used makes the mucus membranes more resistant to virus and bacteria. Also, the warm saltwater stimulates the natural purification mechanism of the respiratory system, as well as benefit the limbic systems of the brain through the nerve endings of the olfactory (sense of smell) nerve.

Basically, you need to purchase a neti pot or a small pot with a spout which can be inserted in one nostril. Fill the pot with luke warm water (about body temperature) and saline solution (instructions and salt solution are usually provided with the neti pot). Fit the spout into one nostril; bend your head slightly to the side and pour the water into this nostril. The water will automatically drain from the other nostril. During the process, breathe only through your mouth. Finish the remaining half of the saltwater through the other nostril.

Make sure that there is no water remaining in the nose or sinuses after nasal cleaning. You can gently blow out the nostrils one at a time, or bend forward allowing your head to hang down. It is recommended that you follow Jalaneti with breathing exercises, specifically; Kapalabhati, Anuloma Viloma and/or Bhastrika.

Kapalabhati - Skull Shining Breath

Sit in a comfortable position with your spine erect. Take two normal breaths. Inhale. Then exhale by contracting the abdominal muscles sharply, raising the diaphragm and forcing air out of the lungs. Inhale, relaxing the abdominal muscles, allowing the lungs to fill.

Repeat 20 times, keeping a steady rhythm with the exhalation being brief, active and audible and the inhalation being longer, passive and silent.

Besides Kapalabhati being a vigorous cleansing breath for the respiratory system, it also helps clear the mind, releases pressure around the eyes due to sinus, and tones the stomach, heart and liver.

If you find that you still “catch a cold” this winter, it may be that your body is telling you to just slow down. Honor yourself and your body’s wisdom; cozy into your bed, comfort yourself with soups, juices and hot teas, sleep all you can, and give yourself lots of TLC.

Barbara Badolati helps people live healthy and vibrant lives. Sign up for her free Well-BEing tips at www.aliveandwellbarb.com. Barb is a professional speaker and has recently recorded her first CD, “Sleep in Peace, Wake with Joy,” also available on her website.