To help get rid of excess mucus, try these natural strategies:
- Drink plenty of warm fluids. Warm beverages like water, tea (especially green tea), lemon juice with honey, or broths help to thin and loosen mucus, making it easier to clear from your throat and lungs[1][2][3].
- Inhale moist air or use a humidifier. Breathing in warm, moist air from a humidifier, steamy shower, or bowl of hot water can help loosen mucus and relieve congestion[1][3][5].
- Controlled coughing techniques. Purposeful coughing methods, such as “huff” coughing, can help effectively expel mucus from your airways; this is best done while sitting and supporting your abdomen[1][7].
- Chest physical therapy. Lightly drumming or clapping on your chest and back, or using certain devices, helps to dislodge mucus for easier coughing[1][7].
- Postural drainage. Lying in specific positions—like with your hips higher than your chest—can encourage mucus to drain from your lungs. Hold each position for at least three minutes[1][7].
- Gargle with salt water or use saline rinses. This can soothe throat irritation and thin mucus; nasal rinses also help clear mucus from the sinuses[3][5][6].
- Home remedies and herbal teas. Ginger, garlic, and licorice teas, as well as juices containing lemon, honey, or pineapple, act as natural expectorants, reducing inflammation and promoting easier mucus removal[2][4][6].
- Stay hydrated. Drinking water throughout the day keeps mucus thin and easier to clear[1][5].
- Elevate your head when resting. Keeping your head raised, particularly while sleeping, encourages mucus to drain naturally and may help you breathe more comfortably[3].
- Try gentle exercise. Physical activity increases your breathing rate, which helps mobilize and clear mucus—just avoid overexertion if you are unwell[1].
If these measures do not improve symptoms, or if you experience shortness of breath, fever, or worsening congestion, consult a healthcare provider, as these may indicate a more serious underlying condition[5].
References
- [1] How To Remove Mucus From the Lungs Naturally
- [2] How to Remove Mucus from Lungs Naturally: 11 Home Remedies
- [3] How to Get Rid of Mucus in Chest: 8 Tips
- [4] What to Know About Natural Expectorants – WebMD
- [5] Effective ways to get rid of phlegm and mucus
- [6] How to Get Rid of Phlegm, Effective Tips and Home Remedies
- [7] Learning About Clearing Your Lungs – MyHealth Alberta
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