How to Get Rid of Phlegm and Mucus in Your Chest and Throat Naturally
Phlegm is mucus produced by the airways. It often increases with colds, allergies, asthma, postnasal drip, smoking, or respiratory infections. Usually, the goal isn’t to eliminate mucus completely—it’s to make it thinner and easier to clear.
7 things that may help
-
Drink plenty of fluids
Water and warm fluids can help keep mucus less thick and easier to cough up. -
Try warm liquids ☕
Warm water, broth, or caffeine-free tea can soothe an irritated throat. Honey may also reduce coughing in adults and children over 1 year old. -
Use humidified air
A clean cool-mist humidifier can help if dry air is irritating your throat. Clean the device regularly to prevent mold and bacterial growth. -
Try saline nasal rinsing
If postnasal drip is contributing to throat mucus, saline nasal spray or a properly prepared nasal rinse can help clear mucus from the nose and sinuses. Use distilled, sterile, or previously boiled and cooled water for nasal irrigation. -
Stay upright and move gently
Sitting upright and taking gentle walks can help airway secretions move. Avoid lying flat for long periods if mucus is pooling. -
Avoid smoke and other irritants
Cigarettes, vaping, and secondhand smoke can increase mucus production and irritate the airways. -
Don’t forcefully suppress every productive cough
Coughing is one of the body’s mechanisms for clearing mucus from the lungs. Gently coughing and spitting out loosened phlegm can be useful.
When to see a doctor
Get medical advice if phlegm persists for several weeks, repeatedly returns, or is accompanied by fever, wheezing, unexplained weight loss, or worsening cough.
🚨 Seek urgent care for significant difficulty breathing, chest pain, coughing up more than a small amount of blood, bluish lips/face, or severe weakness or confusion.
The color of mucus alone—such as yellow or green—doesn’t reliably prove that you need antibiotics.
