Types of Salt Therapy and How to Use Them
Your nose is stuffy. Your skin feels rough. You're run down and your lungs feel heavy. Maybe you've been dealing with chronic congestion, dry skin, or just that low-grade fatigue that never fully goes away. You've tried the usual stuff. It hasn't worked.
Salt therapy might be the thing you haven't tried yet.
People have been using salt to heal the body for thousands of years. Today it shows up in a few different forms, from breathing in salty air in a special room to soaking in a mineral-rich bath at home. Each type works a little differently, and knowing which one to use, and when, makes all the difference.
What Is Salt Therapy, Really?
Salt therapy uses sodium chloride, plain old salt, to support the body's natural healing processes. Salt is naturally antibacterial, anti-inflammatory, and draws moisture from its surroundings. When used correctly, it can help clear airways, calm irritated skin, and support the immune system.
There are two main categories: wet salt therapy and dry salt therapy. Wet methods include things like salt baths, salt scrubs, saline sprays, and gargling. Dry salt therapy, called halotherapy, involves breathing in fine salt particles in a controlled environment.
Each one has its place. Here's how they break down.
Halotherapy: Dry Salt Therapy
What It Is
Halotherapy is the practice of sitting in a room or chamber where ultrafine salt particles are pumped into the air. The word comes from the Greek word "halos," meaning salt. In a halotherapy session, you breathe in air that's been treated with pharmaceutical-grade sodium chloride particles so small they travel deep into the lungs.
This practice started in Poland in the 1800s when a physician named Feliks Boczkowski noticed that salt mine workers had far fewer respiratory problems than people in other professions. He published his findings in 1843, and people began visiting salt caves and mines for health purposes. Modern halotherapy rooms replicate those conditions using a machine called a halogenerator.
What It's Good For
Halotherapy is most often used for:
Respiratory conditions like asthma, allergies, chronic bronchitis, and sinusitis
Skin conditions like eczema, psoriasis, and acne
General immune support, especially during cold and flu season
Stress and anxiety relief
Recovery from colds and upper respiratory infections
The salt particles help loosen mucus in the airways, reduce inflammation in the lungs and sinuses, and kill bacteria. At the same time, the quiet, calm environment of a salt room naturally reduces cortisol and supports the parasympathetic nervous system, which is the part of the nervous system responsible for rest and recovery.
Research and Resources
A 2006 study published in the New England Journal of Medicine found that inhaling hypertonic saline improved lung function in patients with cystic fibrosis. While halotherapy uses lower concentrations than hypertonic saline, the underlying mechanism of salt clearing mucus from airways is well-supported.
The European Respiratory Journal and the Salt Therapy Association have both published reviews pointing to halotherapy's effectiveness for respiratory support, particularly in children with asthma and adults with COPD.
The European Respiratory Journal - Impact of Halotherapy on COPD exacerbations
New England Journal of Medicine: Hypertonic Saline and Cystic Fibrosis (2006)
Tips for Your Halotherapy Session at Our Studio
Before your session:
Don't put on heavy perfume or scented lotion. Salt rooms are sensitive environments and strong scents can disrupt your experience and others'.
Wear comfortable, loose clothing. Some people wear shorts and a t-shirt to get skin-to-air contact for added skin benefits.
Skip the session if you have an active fever or open skin wounds.
Stay hydrated beforehand. Drink a glass of water before you come in.
During your session:
Breathe normally. You don't need to do any special breathing technique. Just relax.
Sit quietly. Most salt rooms have soft lighting and calming music. Let your nervous system settle.
Sessions typically run 45 minutes. You might feel a slight tickle in your throat or a mild urge to cough. That's the salt doing its job, loosening mucus.
After your session:
Drink water. This helps your body flush out what the salt loosened.
Expect some extra mucus for a few hours after. This is normal and a sign it's working.
Give yourself time before intense exercise. Your airways just did some work.
Regular sessions build on each other. Most people see the best results after four to eight sessions over a few weeks.
Saline Sprays: Salt Therapy You Can Do Every Day
What It Is
Saline spray is a saltwater solution you mist into your nose or throat. It's one of the most accessible forms of salt therapy and one of the most practical.
A standard saline spray is about 0.9% sodium chloride, which matches the body's natural fluid concentration. Hypertonic saline sprays are stronger, usually around 2-3%, and are used when you need more aggressive clearing.
What It's Good For
Saline nasal rinse and spray is recommended by ENT doctors and allergists for daily nasal hygiene, seasonal allergies, sinus congestion, dry nasal passages from indoor heating or air conditioning, and post-surgery recovery.
For most people, using a saline spray once or twice a day, especially during allergy season or dry winter months, can reduce sinus infections and cut down on how often you get sick. It literally rinses allergens and pathogens out of the nasal passages before they have a chance to cause problems.
How to Use It
Tilt your head slightly forward over a sink. Spray into one nostril at a time and let the solution drain. Do this morning and evening, or whenever your nose feels dry or congested.
Neti pots work on the same principle and are a traditional Ayurvedic practice. If you use a neti pot, always use distilled or boiled and cooled water, never tap water on its own.
A good resource: The American Academy of Allergy, Asthma and Immunology supports saline irrigation as a first-line treatment for nasal congestion. AAAAI Saline Irrigation Overview
Salt Baths: Full Body Mineral Soak
What It Is
Salt baths use dissolved salt in warm water to support skin health, ease muscle soreness, and promote relaxation. The two most common salts used in baths are Epsom salt (magnesium sulfate) and Himalayan pink salt (sodium chloride with trace minerals).
Epsom salt is technically not sodium chloride. It's magnesium sulfate, and it's absorbed through the skin during a soak, delivering magnesium directly to the body. Magnesium is a mineral most Americans are deficient in, and it plays a role in muscle function, sleep, and stress regulation.
Himalayan salt baths provide a broader mineral profile. The pink color comes from iron oxide, and the salt contains over 80 trace minerals that can be absorbed through the skin.
What It's Good For
Salt baths are used for:
Sore or tight muscles after exercise
Joint pain and inflammation
Skin conditions like eczema and psoriasis
Stress and sleep issues
Detoxification support
The warm water opens pores and increases circulation. The salt minerals support the skin barrier and can help calm inflammatory skin conditions. The magnesium in an Epsom salt soak can genuinely help with muscle cramps, especially after intense workouts.
How to Use It
Fill your tub with warm water, not scalding. Add 1-2 cups of Epsom salt or Himalayan salt for a standard tub. Soak for 20-30 minutes. Rinse off afterward if you used a lot of salt, especially if your skin tends to be sensitive.
Do this two to three times a week for ongoing benefit. Adding a few drops of lavender essential oil can boost the relaxation effect. Avoid salt baths if you have open wounds, sunburn, or a known sensitivity to sulfates.
Research note: While topical magnesium absorption has been debated in scientific literature, a 2017 pilot study from the University of Birmingham found significant increases in serum magnesium following Epsom salt baths. Study link
Salt Scrubs: Exfoliation Meets Mineral Therapy
What It Is
A salt scrub is a mixture of salt crystals and oil, sometimes with added essential oils or botanicals, used to exfoliate and nourish the skin. Salt scrubs physically remove dead skin cells while the minerals in the salt and the hydrating properties of the oil leave the skin soft and more receptive to moisture.
What It's Good For
Salt scrubs are used for:
Removing dry, flaky skin
Evening out skin texture
Improving circulation in the skin
Softening rough areas like elbows, heels, and knees
Preparing skin for better absorption of lotions and serums
Compared to sugar scrubs, salt scrubs are slightly more aggressive. They're great for body skin but too harsh for the face. Fine-grain sea salt is gentler; coarser Dead Sea salt is more intense.
How to Use It
Use a salt scrub in the shower once or twice a week. Apply to damp skin and rub in circular motions. Rinse thoroughly. Follow with a moisturizer while your skin is still slightly damp to lock in hydration.
Don't use a salt scrub on irritated, broken, or sunburned skin. The salt will sting and can worsen irritation.
Salt Gargling: Old School, and It Works
What It Is
Gargling with saltwater is one of the oldest home remedies around, and unlike a lot of folk medicine, this one has science behind it. A warm salt water gargle can help relieve sore throat pain, kill bacteria in the mouth and throat, and reduce swelling in irritated tissues.
The mechanism is osmosis. Salt draws fluid out of swollen, inflamed throat tissue, which reduces the swelling and the discomfort that comes with it.
What It's Good For
Sore throats from colds, allergies, or strep (as a complement to medical treatment, not a replacement)
Post-nasal drip irritation
Oral hygiene support
Recovering from dental procedures
How to Use It
Mix 1/4 to 1/2 teaspoon of table salt into 8 ounces of warm water. Gargle for 30 seconds and spit. Do this two to four times a day when you have throat irritation.
Research support: A study published in the American Journal of Preventive Medicine found that gargling with salt water reduced the incidence of upper respiratory infections. PubMed reference
How to Build Salt Therapy Into Your Routine
You don't have to choose just one type. A lot of people combine them.
A simple salt therapy week might look like this: a halotherapy session at the studio on Monday, a 20-minute Epsom salt bath on Wednesday evening after your yoga class, a salt scrub in the shower on Friday, and a daily saline nasal spray all week during allergy season.
The types of salt therapy and how best to use them really comes down to what your body needs. If your main issue is respiratory, start with halotherapy. If it's muscle recovery, try a salt bath after your Pilates class. If it's skin, layer in a scrub and a salt soak.
Ready to Try Halotherapy?
We offer halotherapy sessions in our salt room right here at the studio, alongside our Pilates and yoga classes, red light therapy, sound meditation, and dry sauna. It's a natural fit with everything else we do, because salt therapy supports the same things we're always working toward: less inflammation, better breathing, deeper recovery, and a body that feels good.
Book your first halotherapy session online or stop by the front desk. If you're not sure which wellness services are right for you right now, we're happy to walk you through it.
