How to loosen phlegm and mucus naturally
Phlegm is often your body’s way of clearing an infection or irritation. Rather than trying to eliminate it completely, the aim is to thin the mucus and make it easier to clear.
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Drink plenty of fluids. Water helps keep mucus thinner. Warm drinks can also soothe an irritated throat.
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Try warm water with honey and lemon. Honey can reduce throat irritation and coughing in adults and children over 1 year old.
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Use humidified air. A clean humidifier or a warm shower may help loosen thick mucus. Avoid leaning over bowls of boiling water because of burn injuries.
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Gargle with salt water. Mix about ½ teaspoon of salt in a glass of warm water, gargle, and spit it out.
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Use saline nasal spray/rinse if the mucus is coming from your nose or sinuses and draining into your throat.
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Stay gently active. Walking and changing position can help you clear mucus rather than remaining in bed or sitting for long periods.
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Avoid smoking and secondhand smoke, which can increase mucus and irritate the airways.
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Sleep with your head slightly elevated if coughing and mucus are worse when lying down.
When to see a doctor
Get medical advice if phlegm persists for several weeks, keeps returning, or is accompanied by fever, wheezing, shortness of breath, chest pain, unexplained weight loss, or blood in the mucus.
Seek urgent care for severe difficulty breathing, significant chest pain, coughing up a substantial amount of blood, or rapidly worsening symptoms.
Also, mucus doesn’t necessarily mean you need antibiotics. Viral respiratory infections, allergies/postnasal drip, asthma, reflux, smoking, and chronic lung conditions can all cause phlegm.
