How to Get Rid of Phlegm and Mucus in Your Chest and Throat Naturally
Phlegm is mucus produced by your airways to trap irritants and germs. A cough often helps your body clear it. If you have a mild cold or another uncomplicated respiratory infection, a few simple measures may make mucus easier to clear.
8 things you can try
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Drink plenty of fluids 💧
Water and warm fluids can help keep mucus thinner and easier to cough up. -
Try warm drinks 🍵
Warm water, tea, or broth can soothe an irritated throat. Honey may also help relieve coughing in adults and children over 1 year old. -
Use humidified air
A cool-mist humidifier may reduce irritation from dry air. Keep it clean according to the manufacturer’s instructions. -
Take a warm shower
Moist air may temporarily soothe irritated airways and make coughing more comfortable. -
Gargle with salt water
Gargling warm salt water can soothe throat irritation and help loosen mucus around the throat. -
Stay away from smoke 🚭
Cigarette smoke, vaping, and other airway irritants can increase coughing and mucus production. -
Keep your head elevated when resting
If mucus or coughing is worse when lying down, raising your upper body slightly may make breathing and drainage more comfortable. -
Don’t forcefully suppress every productive cough
Coughing is one of the body’s ways of clearing mucus from the airways. Gentle, controlled coughing can be useful.
When to get medical help
Seek medical care if you have difficulty breathing, chest pain, coughing up blood, blue/gray lips, severe weakness, confusion, or rapidly worsening symptoms. A persistent cough or mucus production also deserves evaluation, particularly if it lasts several weeks.
Also, green or yellow mucus doesn’t automatically mean you need antibiotics. Mucus color alone cannot reliably determine whether an infection is bacterial.
