Colds, sneezing, and coughing are never fun. Probably one of the worst parts about getting a cold is the mucus that seems to linger in the throat and chest for seemingly forever afterward. While this usually does eventually clear, it can really disrupt your life. It can lead to persistent coughing, as well as make breathing difficult, particularly during exercise. This generally makes life just less fun. The question is, what do we do about it? Thankfully, there are several things you can do at home to help clear mucus and breathe easier.

Ways To Get Rid Of Phlegm And Mucus In Chest And Throat at Home

Mucus is a thick and sticky substance produced by the lining of our respiratory system, including the nose, throat, and lungs. It serves an important purpose in our bodies by trapping dust, bacteria, and other foreign particles, helping to keep our airways clear and moist. (1)

However, excessive mucus production or a buildup of phlegm in the chest and throat can be quite bothersome. It can lead to difficulty in breathing, a persistent cough, throat irritation, and a feeling of congestion. Some of the common causes of mucus buildup include common colds, allergies, respiratory infections, smoking, and inhaling irritants.

Ways to Alleviate Phlegm and Mucus at Home

Before jumping to over the counter drugs and pharmaceuticals to clear your mucus, try these natural tricks first. They are safe, easy to do, and you can do them right at home.

1. Keep Hydrated

Drinking plenty of fluids throughout the day helps to thin the mucus, making it easier to expel. Water, herbal teas, warm broths, and soups are excellent choices.

2. Gargle with Salt Water

Mix half a teaspoon of salt in a glass of warm water and gargle with it several times a day. This helps to reduce mucus in the throat and soothe irritation. (2) When gargling salt water, follow these steps:
Mix together a cup of water with 1/2 to 3/4 teaspoon of salt. Warm water works best, because it dissolves the salt more quickly. It’s also a good idea to use filtered or bottled water that doesn’t contain irritating chlorine.
Sip a bit of the mixture and tilt your head back slightly.
Let the mixture wash into your throat without drinking it.
Gently blow air up from your lungs to gargle for 30 to 60 seconds, and then spit out the water.
Repeat as needed.
Mix half a teaspoon of salt in a glass of warm water and gargle with it several times a day. This helps to reduce mucus in the throat and soothe irritation. (2) When gargling salt water, follow these steps:

Mix together a cup of water with 1/2 to 3/4 teaspoon of salt. Warm water works best, because it dissolves the salt more quickly. It’s also a good idea to use filtered or bottled water that doesn’t contain irritating chlorine.
Sip a bit of the mixture and tilt your head back slightly.

Let the mixture wash into your throat without drinking it.
Gently blow air up from your lungs to gargle for 30 to 60 seconds, and then spit out the water.
Repeat as needed.

Applying a warm compress to your chest or throat can help to relieve congestion and loosen mucus. Simply warm a clean towel with hot water, wring out excess water, and apply it to the affected area.