How to get rid of phlegm in the chest: methods to try

Drinking plenty of water

Although it may seem like something very simple, drinking plenty of water can help clear phlegm from the chest. It is, in fact, widely recommended as a natural method.

According to Healthline, this remedy may help because it thins mucus, which can relieve congestion and other symptoms associated with the common cold.

In addition, staying hydrated helps keep the mucous membranes of the airways moist, which may make it easier to clear phlegm. The main advantage of this home remedy is that it is very easy to apply, and it can be combined with the other methods discussed throughout this article. 

Inhaling hot steam

Another very common practice recommended to clear chest phlegm is inhaling hot steam. This can be done in different ways, such as taking a hot shower or inhaling steam from a bowl of hot water. The important thing is to breathe in a considerable amount of steam.

As with the previous method, steam may help thin mucus, which can make it easier to clear phlegm from the lungs and airways. In addition, hot steam may help relieve nasal congestion.

Care is needed when doing this, as insufficient precautions can result in burns. 

Using expectorants

VeryWell Health notes that, to clear chest phlegm, it may also be advisable to turn to over-the-counter medications, especially if other methods have not worked. Expectorants are one type of medication that can be used, as they increase the water content of mucus and make coughing easier.

These medications are available in different forms, such as syrups and tablets. The most important thing is to make sure the product contains guaifenesin, an ingredient known for its expectorant properties. A pharmacist or doctor should always be consulted to determine which product is appropriate for each case, and over-the-counter cough and cold medications should not be given to young children without medical advice. 

Keeping the head elevated

Although this method may seem somewhat inconvenient, it is often recommended because it may help clear phlegm and prevent problems during sleep. The idea is to find a way to keep the head in a position that makes it easier for phlegm to drain overnight.

Health.com notes that, when sleeping, it is advisable to prop the head up with pillows to avoid lying flat on the back. It may feel somewhat uncomfortable at first, as it can seem like sitting up, but this position may help prevent phlegm from building up in the throat and chest.

In another article, we discuss how to sleep well and why it is important. 

Drinking tea with expectorant properties

As mentioned above, staying hydrated is important to clear chest phlegm, and this can be complemented with hot drinks such as tea or herbal teas. In addition, many ingredients with reported expectorant properties can be used in these drinks.

WebMD also discusses this topic and lists some ingredients that can be used in these drinks. Notable examples include ginger, honey, and licorice root, although any hot drink or tea can also be helpful. Honey should not be given to children under 1 year of age, and licorice should be avoided by people with high blood pressure or heart failure. 

Controlled coughing

The Health.com article mentioned above offers a varied list of methods to clear chest phlegm and also recommends controlled coughing. Coughing can help loosen mucus and move it through the airways, so it can be a useful method.

The steps are very simple: breathe in deeply through the nose until the lungs are full of air. Then, exhale forcefully to create pressure in the lungs and trigger a cough.

This is ideally repeated several times, until a good amount of phlegm has been cleared. 

Gargling with salt water

Vicks also explains how to get rid of phlegm in the chest and suggests gargling with salt water as one of its methods, since salt water may help loosen mucus in the throat, making it easier to clear.

Another added benefit of this method is that it can relieve a sore throat, a symptom that can occur when people are congested and have phlegm in the chest.

To do this, simply dissolve a little salt in a glass of warm water and gargle with the solution for a few seconds. A common proportion is about half a teaspoon of salt per glass (8 ounces) of warm water. 

Using a humidifier in the room

Another simple method is to place a humidifier in the room and turn it on every night before bed. According to Health.com, it does not work for everyone, but it may be worth trying, as some people find it helpful.

The main precautions when using these devices are to clean them regularly and check that there is no mold or mildew, because inhaling it can cause additional complications or infections. 

Using essential oils

Finally, essential oils may help relieve some of the symptoms that can occur and support clearing chest phlegm, although evidence of their effectiveness is limited. Verywell Health notes that some oils contain plant extracts with therapeutic properties, such as eucalyptus, bergamot, lavender, rosemary, and sandalwood. These may also help ease coughing.

The simplest way to use them is to add them to a humidifier or to a bowl of water and inhale the vapor.

However, it is advisable to consult a doctor before using them, to prevent any problems. It is important to know how much of these oils can be used and how to use them safely. Essential oils should not be swallowed. 

When to see a doctor

Congestion and chest phlegm do not usually pose a serious health threat. However, in some cases it may be necessary to see a doctor, especially if additional symptoms occur.

It is advisable to see a healthcare professional if any of the following occur:

• Coughing produces phlegm with blood.
• Congestion causes discomfort in the chest.
• Congestion accompanied by fever and cough lasts for more than three weeks.
• Breathing is difficult.
• The methods described in this article have been tried and there is no improvement.

In addition, chest phlegm can be associated with conditions other than the common cold. In some cases, these symptoms may be caused by asthma, chronic obstructive pulmonary disease (COPD), or cystic fibrosis.

It is advisable to consult a medical specialist before trying home remedies, and these remedies should not replace professional advice or medical treatment.