Dealing with colds, coughing, and excessive mucus can be frustrating. One of the most uncomfortable symptoms is the buildup of phlegm in the chest and throat, making it hard to breathe and causing persistent irritation. If you’re looking for ways to clear mucus naturally, you’re in the right place. Here are some safe and effective home remedies to help you breathe easier.
What Is Phlegm, and Why Does It Build Up?
Phlegm is a thick, sticky fluid produced by your respiratory system to trap bacteria, dust, and irritants. While it helps protect your airways, too much mucus—often caused by colds, allergies, infections, or smoking—can lead to congestion and discomfort.
Effective Home Remedies to Clear Mucus
- Stay Hydrated
- Drink plenty of water, herbal teas, or warm broths to thin mucus and make it easier to expel.
- Saltwater Gargle
- Mix ½ teaspoon of salt in warm water and gargle several times a day to soothe throat irritation and loosen mucus.
- Steam Inhalation
- Inhale steam from a bowl of hot water (with a towel over your head) to moisten airways and break up congestion.
- Warm Compress
- Apply a warm towel to your chest or throat to help relax mucus and ease discomfort.
- Honey and Lemon
- Mix a tablespoon of honey with warm water or tea and add lemon juice. Honey soothes the throat, while lemon helps cut through mucus.
- Use a Humidifier
- Adding moisture to the air with a humidifier can loosen mucus—just be sure to clean it regularly to prevent bacteria buildup.
- Nasal Irrigation (Neti Pot or Saline Spray)
- Flushing your nasal passages with saline can clear excess mucus and relieve congestion.
- Avoid Irritants
- Stay away from smoke, pollution, and strong chemical fumes, which can worsen mucus production.
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