How to Get Rid of Phlegm and Mucus in Chest and Throat Naturally

That thick, sticky feeling in your throat or chest can be frustrating — especially when it makes you cough, clear your throat repeatedly, or struggle to get comfortable at night.Find Lung Care

Mucus itself isn’t necessarily a bad thing. Your respiratory system naturally produces it to trap particles and help protect your airways. When you’re dealing with a cold, respiratory infection, allergies, or irritation, however, your body may produce more mucus than usual.

Fortunately, several simple home measures may help loosen mucus, soothe your throat, and make phlegm easier to clear.

Here are 7 options worth trying.

Drink Plenty of Water
One of the simplest things you can do is stay well hydrated.

Fluids can help keep mucus thinner, which may make it easier to cough up and clear from your airways. Both the NHS and Mayo Clinic recommend drinking plenty of fluids when dealing with respiratory infections or congestion.

Water is an obvious choice, but warm liquids can be particularly soothing.Study Anatomy

Try:

Warm water
Herbal tea
Clear broth
Warm lemon water
If your throat feels irritated, sipping rather than drinking quickly may feel more comfortable.

1. Try Warm Lemon Water With Honey
  Honey is one of the better-supported traditional remedies for coughing.Study Biology

Adding honey to warm water or tea may soothe an irritated throat and help reduce coughing. Mayo Clinic notes that research suggests honey may lessen coughing associated with upper respiratory infections.

Simple Honey-Lemon Drink
Add:

1–2 teaspoons of honey
A squeeze of fresh lemon
1 cup of warm water

Mix and sip slowly.

The drink doesn’t “clean” your lungs, but the warm liquid may be soothing while honey can help calm coughing.

Important: Never give honey to a baby younger than 12 months because of the risk of infant botulism.

Sip Warm Ginger Tea

1. Ginger tea is another popular home remedy when you’re congested.

Although claims that ginger directly “removes mucus from the lungs” go beyond what current evidence can establish, a warm ginger drink can provide fluids and may feel soothing on an irritated throat.

Easy Ginger Tea
You’ll need:

Several thin slices of fresh ginger
1–2 cups of water
Honey, if desired
A little lemon, if desired
Simmer the ginger in water for several minutes, allow it to cool to a comfortable drinking temperature, and add honey or lemon if you like.

Think of ginger tea as a comforting warm drink, not a treatment for the underlying cause of chest congestion.

Gargle With Warm Salt Water
If mucus and irritation are concentrated around your throat, a salt-water gargle may provide temporary relief.

Mayo Clinic recommends dissolving approximately ¼ to ½ teaspoon of salt in an 8-ounce glass of warm water to soothe

a sore throat.

Gargle the solution and spit it out rather than swallowing it.

This is more useful for throat discomfort than mucus located deep inside the lungs.

Young children who cannot gargle safely shouldn’t use this method.

Add Moisture to Dry Air

Dry air can make your nose and throat feel even more irritated.

A clean cool-mist humidifier can add moisture to the air and may help ease stuffiness.

There’s an important catch: humidifiers need to be cleaned properly.

Dirty humidifiers can grow mold and bacteria and release them into the air. Excessive indoor humidity can also encourage mold and dust mites. Mayo Clinic recommends keeping indoor humidity roughly between 30% and 50%.

Follow the manufacturer’s cleaning instructions and change the water regularly.

Take a Warm Shower
A warm shower may be another comfortable way to introduce moist air without leaning over a pot of boiling water.

Mayo Clinic

lists a steamy shower as one option that may help when dealing with a cough and mucus.

Avoid the viral “steam bowl” method where you place your face over boiling water and cover your head with a towel.

The NHS specifically warns against letting children inhale steam from bowls of hot water because of the risk of scalding.

A normal warm shower is the safer choice.

Sleep With Your Head Slightly Elevated
Congestion can sometimes feel worse when you’re lying completely flat.

Using extra pillows to raise your head may make breathing more comfortable and help with mucus clearance during a respiratory infection. The NHS includes this among its self-care recommendations for chest infections.

Just make sure you’re still sleeping in a comfortable and stable position.

What Should You Avoid?

When you’re desperate to clear mucus, it’s tempting to try every viral remedy you see online.

But “natural” doesn’t automatically

mean effective or safe.

Be particularly cautious about remedies claiming to detox your lungs, instantly dissolve mucus, cure respiratory infections, or “balance your body’s pH.”

Your body regulates blood pH very tightly, and drinking or gargling apple cider vinegar isn’t a way to meaningfully “balance” it.

Also avoid smoking and secondhand smoke when you’re congested. Smoke can further irritate the respiratory tract and worsen coughing.

Should You Always Try to Stop a Cough?

Not necessarily.

Coughing is one of the mechanisms your body uses to clear mucus and other material from your airways.

Mayo Clinic notes that coughing can help clear mucus when you have an infection or allergy.

The goal isn’t always to eliminate every cough.

Sometimes the more useful approach is making thick mucus easier to clear while addressing whatever is causing the symptoms.

Why Does Mucus Build Up?

Excess mucus or phlegm can occur for many reasons,

including:

Colds and other respiratory infections

Allergies

Postnasal drip

Bronchitis

Exposure to smoke or other irritants

Mucus in the throat can also originate in the nose and sinuses and drip downward, a phenomenon known as postnasal drip.

Because the underlying causes vary, persistent mucus shouldn’t automatically be assumed to be “just a cold.”

Does Green or Yellow Mucus Mean You Need Antibiotics?

Not necessarily.

A chest infection can produce green or yellow mucus, but mucus color by itself doesn’t tell you whether antibiotics are necessary. Many respiratory infections are viral and improve without antibiotics.

A healthcare professional can determine whether additional treatment is appropriate.

When Should You Seek Medical Advice?

Most uncomplicated respiratory infections improve on their own, although coughing and mucus can sometimes linger after other symptoms improve.

However, don’t rely only on home remedies if symptoms are severe, worsening, or persistent.

Seek medical advice particularly if you experience

difficulty breathing, significant chest pain, coughing up blood, or a cough that persists for several weeks.

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