Colds, sneezing, and coughing are never fun. One of the most bothersome parts of getting sick is dealing with lingering phlegm and mucus in the chest and throat. If you’ve been wondering how to get rid of phlegm and mucus, you’re not alone. The persistent coughing, throat irritation, and breathing difficulty can disrupt your life. Thankfully, there are several effective remedies you can try at home to clear the mucus and breathe easier.

What Is Phlegm and Why Does It Accumulate?

Phlegm is a thick, sticky substance produced by the respiratory system, including the throat, nose, and lungs. It helps trap dust, bacteria, and irritants, keeping your airways clear. However, excessive mucus buildup can occur due to colds, allergies, respiratory infections, smoking, or exposure to irritants, making it crucial to find ways to get rid of phlegm and mucus naturally.

Home Remedies to Get Rid of Phlegm and Mucus

Before turning to pharmaceuticals, try these natural remedies to alleviate mucus buildup:

1. Stay Hydrated
Drink plenty of fluids throughout the day. Water, herbal teas, and warm broths help thin mucus, making it easier to expel.

2. Gargle with Salt Water

Mix half a teaspoon of salt in a glass of warm water and gargle several times daily. This soothes throat irritation and reduces mucus buildup.

3. Try Steam Inhalation
Inhale steam by leaning over a bowl of hot water with a towel over your head. This moistens and loosens mucus, aiding in its expulsion.

4. Apply a Warm Compress

Place a warm towel on your chest or throat to relieve congestion and loosen mucus buildup.

5. Use Honey and Lemon

Mix a tablespoon of honey with warm water or tea and add lemon juice. Honey soothes the throat, while lemon helps break up mucus.

6. Run a Humidifier

Add moisture to the air with a humidifier to loosen mucus in the throat and chest. Keep the device clean to prevent bacterial growth.

7. Use Nasal Irrigation

Flush your nasal passages with a saline solution or neti pot to clear out excess mucus and alleviate congestion.

8. Avoid Irritants

Stay away from cigarette smoke, pollution, and strong chemical odors. These irritants can worsen mucus production and congestion.

Things to Avoid

While working to get rid of phlegm and mucus, avoid these pitfalls:

Smoking and exposure to secondhand smoke.
Dairy products, which can make mucus thicker.
Excessive sugary foods and drinks.
Overuse of decongestant sprays without medical advice.
Suppressing your cough too much, as it’s a natural way to clear mucus.
When to Consult a Doctor

If your symptoms persist or worsen despite these remedies, consult a healthcare professional for a proper diagnosis and treatment plan.

By following these natural remedies and avoiding certain triggers, you can effectively get rid of phlegm and mucus, promoting better respiratory health and overall well-being.