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How To Get Rid Of Mucus & Phlegm: 9 Ways

Mucus and phlegm are the body’s natural defense mechanisms, but sometimes they overstay their welcome. When you have too much of it, it can lead to discomfort and irritation.

In the journey to a mucus-free life, you’re not alone. We’ll guide you through the methods, tips, and tricks to make your life more comfortable and phlegm-free.

Before we get into the natural remedies, let’s dive into the slimy world of mucus and phlegm! You might think it’s just that gooey stuff in your nose and throat when you’re sick, but it is way more fascinating than you imagine.

Understanding Mucus & Phlegm

Mucus is like your body’s own superhero, always working behind the scenes to keep you healthy. It’s a slippery, sticky substance that’s found all over your body, not just in your nose.

Imagine mucus as a protective shield, covering your insides from harm. It lines your airways, stomach, and even your eyes, keeping nasty invaders like germs and dust at bay.

Mucus (1) helps trap those pesky germs and debris, making it easier for your body to get rid of them. When you sneeze or cough, it’s mucus in action, pushing out the bad stuff.

But mucus isn’t all about defense; it also helps things run smoothly. In your stomach, it protects your delicate lining from the acid that helps with digestion. And let’s not forget about its role in making your nose comfortable. When you’re sick, mucus might go into overdrive, but it’s trying to help you heal faster.

On the other hand, phlegm is your body’s defense squad. It’s like a superhero cape but for your throat and lungs. Your body produces phlegm to catch and trap pesky invaders like germs, dust, and smoke. Think of it as a sticky net, ready to capture troublemakers before they cause more chaos.

But why is it so important? Well, phlegm is like a messenger. It signals when something’s not right in your airways. When you cough or clear your throat, that’s your body saying that it needs to get rid of extra gunk!

Phlegm can change colors, too. Clear or white is usually no biggie. But if it turns yellow, green, or brown, it might mean your body is in superhero mode, fighting off an infection.

Ways To Get Rid Of Mucus & Phlegm

Sometimes, your body makes too much mucus and phlegm. That’s when things get messy, like in a never-ending sneeze-fest. It can happen when you have a cold, allergies, or even if you’re a smoker. We’ve all been there, and it’s time to kick those unwanted visitors to the curb. So, let’s dive in and say goodbye to that pesky mucus once and for all!

1. Garlic

Garlic contains a compound called allicin. Allicin (2) is like a superhero for your respiratory system, known for its antimicrobial and anti-inflammatory properties. These qualities make garlic an excellent choice for battling mucus and phlegm. One of the easiest ways to use garlic is to consume it raw. Simply peel a clove, crush it slightly, and swallow it like a pill with some water.

If raw garlic isn’t your thing, try making garlic tea. Chop a few cloves of garlic, add them to a cup of hot water, and let it steep for a few minutes. You can sweeten it with honey for a more palatable taste. Sip it slowly, and feel the soothing warmth clear your airways.

Remember, while garlic can be a powerful ally against mucus and phlegm, it’s essential to consult with a healthcare professional if your symptoms persist or worsen. Garlic is a fantastic natural remedy, but it’s not a substitute for medical advice.

2. Saltwater

Using salt water to alleviate mucus and phlegm issues is a simple and time-tested technique. All you need is a glass of warm water and some table salt. But why does salt water work so well? The answer lies in its ability to break down mucus and phlegm, making it easier for your body to get rid of them naturally. The warm water soothes your throat, while the salt acts as a natural decongestant.

You’ll need a glass of warm water and a teaspoon of table salt. Make sure the water is comfortably warm, not too hot. Take your glass of warm water and add a teaspoon of salt. Stir well until the salt is completely dissolved.

Now comes the fun part. Take a sip of the saltwater mixture and gargle with it. Make sure to tilt your head back and let the solution reach the back of your throat. After you’ve gargled for about 30 seconds, spit out the salt water. Don’t swallow it; that’s important. You can repeat this process a few times a day, especially when you’re feeling congested. It’s safe and effective!

3. Walking Outdoors

As you walk, your body warms up, and you start to feel the phlegm loosening its grip on your throat and chest. The rhythm of your steps aids in breaking down mucus, making it easier to expel. Plus, the increased circulation gets your immune system fired up and ready to tackle any lurking infections.

The great outdoors also offers humidity control. Dry indoor air can exacerbate mucus production, but outside, the humidity levels are often just right. This helps soothe irritated airways and reduces mucus formation.

But there’s more! Nature provides a soothing environment that can reduce stress. Stress hormones (3) can worsen mucus production, so the relaxation you feel during your outdoor walk is a double win.

4. Ginger Tea

Ginger tea has been used for centuries to soothe various ailments, and its ability to clear up mucus and phlegm is nothing short of impressive. So, how can you harness its power from the comfort of your own home?

First, gather your ingredients including fresh ginger root, and hot water. Ginger root is the star of the show, with its potent anti-inflammatory (4) and antibacterial properties.

Next, it’s time to prepare your ginger tea (5). Start by peeling and slicing a small piece of fresh ginger. Then, add it to a cup of hot water. You can adjust the ginger quantity to suit your taste, but a thumb-sized piece is a good starting point.

Let your ginger tea steep for about 5-10 minutes, allowing all those magical compounds to infuse into the water. If you have a sore throat, a dash of honey can add sweetness and extra soothing power.

Ginger’s warmth and spiciness provide immediate relief for congestion, helping to break down mucus and phlegm. Plus, it’s a delightful way to warm up on a chilly day. For best results, aim to drink ginger tea 2-3 times a day, especially when you’re feeling congested. It’s a simple yet effective way to clear your airways naturally.

5. Hot baths

Hot baths and showers aren’t just soothing; they can be your secret weapon against mucus and phlegm. When you take a hot bath or shower, the steamy environment does wonders for your respiratory system.

But don’t rush this process. Spend at least 10-15 minutes in your hot bath or shower. You’ll start to feel the mucus thinning and becoming easier to expel. Gentle coughing or clearing your throat can help bring it up.

Remember, hydration is key when dealing with mucus and phlegm. So, keep a glass of water nearby and sip on it as you soak or shower. This will help keep your throat moist and aid in thinning the mucus.

6. Warm Compress

When you apply a warm compress to your chest, the heat helps to loosen the mucus and phlegm that are causing you trouble. This makes it easier for your body to clear them out naturally.

To get started, all you need is a clean cloth and some warm water. Just soak the cloth in warm water, wring out the excess, and then place it on your chest. Make sure it’s comfortably warm, not scalding hot. Then, lie back, relax, and let the warmth do its magic.

Another great thing about warm compresses is that they’re completely natural. You don’t need any fancy medications or expensive treatments. Just a simple, homemade remedy that’s safe and effective.

7. Steam Inhalation

Steam inhalation is a fantastic, natural way to bid farewell to bothersome mucus and phlegm. It’s easy, effective, and, most importantly, it works wonders!

When you inhale steam, it moistens your nasal passages and throat, helping to loosen that stubborn mucus.

Start by boiling some water. Once it’s hot and steaming, pour it into a large bowl. Be careful not to burn yourself! Next, find a comfy spot to sit down.

Place the bowl on a table, and sit with your face directly above the steam. Then, cover your head with a towel to trap the steam. It’s like your very own mini-sauna for your respiratory system!

For an extra boost, you can add a few drops of essential oils like eucalyptus or peppermint to the hot water. Their soothing scents can help clear your airways even faster.

8. Eucalyptus oil

Eucalyptus oil (6) contains compounds that have powerful decongestant and expectorant qualities. When you inhale its soothing vapor, it helps to break down the mucus in your airways.

You can mix a few drops of Eucalyptus oil with a carrier oil like coconut or olive oil and gently massage it onto your chest. This not only relieves congestion but also provides a comforting warmth.

Another trick is to put a drop or two on your pillow before bedtime. You’ll wake up feeling refreshed and clear-headed. Remember, Eucalyptus oil is natural and safe when used properly. But, it’s important to consult with a healthcare professional if you have any concerns or underlying health conditions.

9. Sage

Sage (7), a common herb found in many kitchens, has been used for centuries for its medicinal properties. One of its incredible benefits is its ability to clear up mucus and phlegm in your respiratory system.

Sage contains compounds that have anti-inflammatory and antibacterial properties. These properties can help reduce the irritation in your throat and nasal passages, making it easier to breathe.

To use sage for mucus and phlegm relief, you can make a simple tea. Just steep a handful of sage leaves in hot water for about 10 minutes, strain, and sip. The warm liquid will help soothe your throat, while the sage’s natural goodness goes to work.

You can also use sage as an essential oil by adding a few drops to a bowl of hot water and inhaling the steam. This method can help open up your airways and break down mucus.


Getting rid of bothersome mucus and phlegm doesn’t have to be a daunting task. Remember, avoid dairy and smoking (8) to prevent mucus production.

Humidifiers keep the air moist for easy breathing, and elevating your head at night reduces nighttime discomfort. Lastly, be patient, recovery takes time. With these simple strategies, you’ll bid farewell to mucus and phlegm, breathing freely once more!