How to Get Rid of Phlegm and Mucus in Your Chest and Throat Naturally
That uncomfortable feeling of mucus sitting in your throat or chest can make breathing feel harder, trigger coughing, and leave you constantly clearing your throat. Phlegm often develops when you have a cold, allergies, irritation from smoke, or another respiratory condition.
The good news is that simple home remedies may help loosen mucus, soothe your throat, and make coughing more productive. However, the best approach depends on what is causing the buildup.
1. Drink Plenty of Warm Fluids
One of the simplest ways to manage thick mucus is to stay hydrated. Water helps keep secretions from becoming overly thick, while warm drinks may soothe an irritated throat.
Try:
- Warm water throughout the day
- Clear soups or broth
- Caffeine-free herbal tea
- Warm water with honey and lemon
Honey may also help calm a cough, especially at night. Never give honey to children under one year old.
2. Gargle With Warm Salt Water
If mucus is collecting at the back of your throat, a saltwater gargle may help relieve irritation and clear away some of the mucus.
How to do it:
- Mix about half a teaspoon of salt into a glass of warm water.
- Gargle for several seconds.
- Spit the water out rather than swallowing it.
- Repeat as needed.
This remedy may soothe your throat, although it will not remove mucus deep inside your lungs.
3. Use a Humidifier
Dry indoor air can irritate your airways and make mucus feel thicker. A clean, cool-mist humidifier may help keep your nose and throat comfortable.
Clean the device according to the manufacturer’s instructions to prevent mold and bacteria from accumulating. Avoid breathing steam directly over boiling water because it can cause serious burns.
4. Try Honey for Cough Relief
Honey can coat the throat and may reduce coughing associated with a respiratory infection.
Try one or two teaspoons of honey on its own or mixed in