How to Get Rid of Phlegm and Mucus in Your Chest and Throat Naturally
Excess mucus and phlegm can be uncomfortable, annoying, and even alarming. It may cause coughing, a sore throat, chest congestion, or a feeling of “gunk” in your lungs. Fortunately, there are effective, natural ways to clear out mucus and help you breathe more freely — right from the comfort of your home.
🧪 What Causes Excess Mucus or Phlegm?
Mucus is a normal part of the respiratory system — it keeps tissues moist and traps irritants. However, too much mucus may be triggered by:
- Colds or flu
- Allergies
- Sinus infections
- Asthma
- Smoking
- Acid reflux (GERD)
- Pollution or dry air
Symptoms of Excess Mucus or Phlegm
- Constant throat clearing
- Coughing with thick mucus
- Chest congestion
- Wheezing or shortness of breath
- Hoarseness or sore throat
🌿 Natural Home Remedies to Clear Mucus and Phlegm
1. Stay Hydrated
Why it works: Water thins out mucus, making it easier to expel.
- Drink 8–10 glasses of water daily.
- Warm fluids (herbal teas, broth) are even more effective.
2. Steam Inhalation
How to do it:
- Boil water, pour into a bowl, lean over it, and inhale the steam for 10–15 minutes.
- Add eucalyptus or peppermint oil for added relief.
- Hot showers also help.
3. Saltwater Gargle
How to do it:
- Mix ½ teaspoon of salt in a glass of warm water.
- Gargle for 30 seconds, then spit.
- Helps loosen mucus and soothe the throat.
4. Honey + Lemon Water
Why it works:
- Honey is a natural antibacterial and soothing agent.
- Lemon helps cut through mucus and boosts vitamin C.
How to prepare:
- Mix 1 tablespoon of honey and 1 tablespoon of fresh lemon juice into warm water.
- Sip slowly, 2–3 times a day.
5. Use a Humidifier
Why it helps:
Dry air thickens mucus. A humidifier adds moisture to the air and eases chest and throat discomfort.
6. Spicy Foods
Why it works:
Spices like ginger, garlic, turmeric, cayenne pepper, and horseradish help break down mucus and have anti-inflammatory effects.
Try:
- Ginger tea
- Spicy soups
- A pinch of cayenne in lemon water
7. Apple Cider Vinegar
ACV helps break up mucus and boosts immunity.
How to use:
- Mix 1 tablespoon in a glass of warm water.
- Drink once or twice a day.
8. Elevate Your Head While Sleeping
Why it helps:
Lying flat can cause mucus to collect in the throat. Elevating your head helps drain mucus more effectively.
9. Avoid Dairy (Temporarily)
For some people, dairy may thicken mucus. Try avoiding it for a few days to see if symptoms improve.
10. Don’t Suppress the Cough
As long as it’s not violent or painful, coughing is your body’s natural way to expel mucus. Stay hydrated to make coughs more productive.
⚠️ When to See a Doctor
If your mucus is:
- Green or yellow and lasts more than 10 days
- Accompanied by a high fever
- Blood-streaked
- Causing shortness of breath or chest pain
It’s best to consult a healthcare professional.
While mucus is part of your body’s defense system, too much can feel awful. With the right home remedies — and a little patience — you can clear your airways, soothe your throat, and breathe better.