How to Get Rid of Phlegm and Mucus in Your Chest and Throat Naturally
If you’re otherwise well, mucus from a cold or mild respiratory infection usually improves as the underlying illness clears. The aim is to loosen mucus and help your body clear it, rather than completely suppressing a productive cough.
🌿 Things you can try
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Drink fluids regularly. Water and other non-alcoholic drinks can help keep mucus from becoming thick and sticky.
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Try warm drinks. Warm tea, broth, or warm water with lemon can soothe an irritated throat.
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Use honey for a cough. A teaspoon of honey in warm water or tea may soothe coughing. Never give honey to a child under 1 year old.
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Take a warm shower or use a clean humidifier. Moist air may make thick secretions easier to clear. Avoid very hot steam that could burn you.
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Gargle with warm salt water if mucus is irritating your throat. Mix about ½ teaspoon of salt into a glass of warm water and spit it out afterward.
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Try saline nasal spray/rinse if the mucus seems to come from your nose or sinuses. If using a nasal rinse, use appropriately prepared sterile/distilled or previously boiled and cooled water.
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Avoid smoking and secondhand smoke. Smoke can irritate your airways and increase coughing and mucus.
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Sleep with your head slightly elevated if coughing and mucus are particularly bothersome at night
