How to Get Rid of Phlegm and Mucus in the Chest and Throat Naturally
Phlegm is your body’s way of trapping and removing irritants from the airways. You generally don’t need to “detox” your lungs; instead, the goal is to keep mucus thin and help your body clear it.
7 things that may help
-
Drink plenty of fluids 💧
Adequate hydration can make thick mucus easier to cough up. -
Try warm drinks
Warm water, tea, or broth can soothe an irritated throat and make mucus feel less sticky. -
Use humidified air
A clean cool-mist humidifier may help if dry air is irritating your throat or airways. Clean the device regularly. -
Try saline nasal spray
If mucus is coming from the nose or sinuses, saline can help loosen secretions and reduce postnasal drainage. -
Avoid smoke and vaping 🚭
Cigarette smoke and other airway irritants can increase mucus production and coughing. -
Stay gently active when you’re able
Light movement can help mobilize respiratory secretions. Rest if you’re ill or short of breath. -
Honey for cough relief 🍯
A teaspoon of honey can soothe coughing and throat irritation in adults and children over 1 year old. It doesn’t physically remove mucus from the lungs.
Don’t rely on “lung-cleansing” recipes
Lemon, ginger, honey, herbal teas, and similar drinks may soothe symptoms or help with hydration, but there is no evidence that a particular two-ingredient drink literally cleans mucus from your lungs.
When to see a doctor
Get medical advice if mucus persists for several weeks, repeatedly returns, or is accompanied by wheezing, persistent fever, chest pain, or shortness of breath.
Coughing up blood or having severe difficulty breathing requires urgent medical attention. Also, yellow or green phlegm by itself doesn’t prove that you have a bacterial infection or need antibiotics.
