Just go get the wally world equate brand of saline. DO NOT get the stuff that really clears your nose when stuffed, you will in pain the rest of the night. I do lines of about 4 inches, thick. I will do 2-4 lines like that to start. Sit back and hate that shit going down my throat. That sucks and so many love it. My life of snorting stops there. (again, answer, saline, 3 sprays in each nostril. Wipe the drip, sit for a minute and then suck it down your throat. Sit, wait about a couple minutes and then lightly, easily blow each nostril at a time. DO NOT BLOW, easy, slowly and it will come out little by little. You should see a yellowish on tissue. It is my belief it is the adultrants, your normal nose crap and coke. If you do not keep your nose as clean as possible, you are wasting your Swim. I am no expert but these are things I can say I do.