If you’re recovering from smell loss, nasal rinsing may be one of the easiest ways to support your recovery. Many people find it helps reduce congestion, clears mucus, and improves the overall health of their nasal passages. This can create better conditions for smell training and other treatments to work. Nasal rinsing is inexpensive and safe if done according to instructions.
In this guide, we explain what nasal rinsing is, how it helps, and how to get started safely.
What Is Nasal Rinsing?
Nasal rinsing (also known as nasal irrigation) involves flushing your nasal passages with a sterile saltwater solution. This can be done using a small squeeze bottle, bulb syringe or neti pot.
It’s a simple at-home technique recommended by ENT specialists to reduce mucus and irritation, particularly after viral infections or allergies.
How It Helps with Smell Loss
For many people with post-viral or COVID-related smell loss, inflammation or blockages in the nose can interfere with airflow and olfactory function. Nasal rinsing for smell loss helps by:
- Clearing thick mucus that can obstruct smell receptors
- Reducing post-nasal drip and congestion
- Keeping the nasal lining clean and moist
- Supporting any prescribed nasal sprays to work more effectively
It’s not a cure, but it can make other treatments more effective.
How to Do It Safely
- Use pre-boiled, distilled or sterile water (never use tap water on its own).
- Add a pre-measured saline packet or mix your own using clean salt and bicarbonate of soda.
- Lean over a sink, gently insert the spout into one nostril, and squeeze. The solution should flow out through the other nostril or out through the mouth.
- Repeat on the other side.
- Gently blow your nose when you are finished
Do this once or twice a day, especially during active illness or allergy flare-ups. If you have an active illness that includes a fever, discontinue nasal rinsing and speak to your doctor.
Choosing a Rinsing Method
You can find several rinsing tools in pharmacies and online.
- Squeeze bottles are easy to control, can be easily cleaned and can be microwaved. You control the flow by squeezing the bottle.
- Neti pots use gravity for a gentler rinse. They can be more difficult to clean.
Try different methods to see what suits you best.
When to Check with a Doctor
While nasal rinsing is generally safe, speak to your GP or ENT specialist if:
- You experience pain or nosebleeds
- You have frequent sinus infections
- You have an active illness and your sinuses are painful, or if you have a fever
- You’ve had recent nasal surgery
Also, always follow medical advice if you’re using rinsing in combination with nasal sprays or medications.
Key Takeaway
Nasal rinsing for smell loss is a safe and simple way to improve nasal health and support recovery. By clearing blockages and reducing inflammation, it can help your olfactory system work more effectively — especially when combined with smell training.
