How To Get Rid Of Phlegm And Mucus In Chest And Throat

Dealing with persistent phlegm and mucus in the chest and throat can be frustrating, especially when it lingers after a cold or respiratory infection. It can interfere with breathing, cause ongoing coughing, and make daily activities uncomfortable. Fortunately, there are effective, evidence-backed home remedies and lifestyle strategies that can help reduce and eliminate mucus safely. This guide compiles verified methods to help clear your respiratory system and support better breathing.
Understanding Phlegm and Mucus
Phlegm is a type of thick mucus produced in the lungs and lower respiratory tract, while mucus in the nose and throat originates from the upper airways. Mucus plays an essential role in protecting your body by trapping dust, allergens, and pathogens, and preventing them from reaching your lungs. However, an overproduction of mucus due to infections, allergies, or irritants can cause discomfort and congestion.According to Medical News Today, excessive mucus buildup may result from:
Common colds and viral infections
Allergic reactions
Smoking or exposure to secondhand smoke
Environmental pollutants
Chronic respiratory conditions such as bronchitis or asthma .
8 Effective Home Remedies for Reducing Phlegm and Mucus
Before turning to over-the-counter medications, consider trying these scientifically supported natural remedies to clear excess mucus at home:
1. Stay Hydrated
Why it works: Drinking plenty of fluids helps thin mucus, making it easier for the body to expel. Thin mucus is less likely to stick to the walls of your airways and can be coughed up or cleared naturally.
Water (aim for at least 8 cups per day)
Herbal teas (ginger, peppermint, chamomile)
Warm broths or clear soups
Hydration supports overall respiratory health and immune function, helping your body recover more efficiently from illness .
2. Gargle with Salt Water
Why it works: Salt water can soothe an irritated throat and help dislodge thick mucus. Research published by the National Center for Biotechnology Information (NCBI) has shown that saline gargling may reduce symptoms of upper respiratory infections .
How to do it:
Mix ½ to ¾ teaspoon of salt in one cup of warm filtered or bottled water.
Gargle for 30–60 seconds.
Repeat 2–3 times daily as needed
3. Inhale Steam
Why it works: Steam adds moisture to the airways, which helps loosen thick mucus and makes it easier to expel. According to Medical News Today, steam therapy can be an effective supportive treatment for colds and sinus congestion .
How to do it:
Fill a bowl with hot water.
Place a towel over your head to trap the steam.
Inhale deeply for 5–10 minutes.
Alternatively, use a steam inhaler or take a warm shower.