4 ways to expectorate with mucus or phlegm

4 ways to expectorate with mucus or phlegm
4 ways to expectorate with mucus or phlegm

Mucus is an unpleasant secretion that can sometimes linger in your airways. Fortunately, there are many ways to clear your throat. If you follow them correctly, you will be able to breathe easier in no time.


Method 1 of 4: Follow basic care

Clear the Throat of Mucus Step 1

Step 1. Cough to expel phlegm or mucus

If mucus has built up in your throat, you can get it out by coughing. Find a place a little out of the way, like the toilet, and try to get it out of your windpipe by coughing or clearing your throat. Make sure you don't cough too hard, as you could damage your throat.

Step 2. Gargle with lukewarm water and salt

Dissolve one tsp. to c. of salt in 250 ml of warm or hot water. Keep the solution in your mouth, tilt your head back and without swallowing it, gargle it to irrigate the back of your throat.

Step 3. Drink plenty of fluids throughout the day

If you drink the right drinks, they will help you soften the mucus on the lining of your throat as the fluid passes through your esophagus. Try the following treatments.

  • Lukewarm tea with lemon and honey: it should be one of your basic treatments. The acidity of the lemon helps break up the mucus molecules while the honey coats the throat with a pleasant protective layer.
  • Hot soup: Chicken soup is one of the most popular recipes because the broth is light and helps dissolve mucus. Drink light broths rather than heavier creamy soups.
  • Cold water: listen to your thirst and drink as much water as possible.

Step 4. Try a steam treatment

Take this kind of treatment and let the hot steam bathe your sinuses and throat to loosen the mucus in them. Try the following methods.

  • Wrap a towel around your head and inhale the steam from the hot water. Even better, you can steep some herbal tea (eg chamomile) in a large saucepan before putting your head up and inhaling the steam.
  • Take hot showers. If you want to take a long shower, remember to hydrate yourself, as the hot water rinses away essential oils from the skin.
  • Use a humidifier. Use it to make the air in the room more humid. Be careful not to make the air too humid, just a little extra humidity.

Step 5. Use drugs to counteract the mucus

There are generic drugs available without a prescription to make the mucus more watery. Usually, these medicines are called "expectorants," which means they help the body get rid of phlegm or mucus.

Method 2 of 4: Take natural or herbal remedies

Step 1. Use eucalyptus oil

It has long been used to relieve the production of mucus. The most effective way to use it is to coat the upper torso with a carrier oil such as coconut oil before applying a few drops of eucalyptus oil. It may make you cough more than usual at first, but after a while this treatment should make the mucus more watery.

Add a few drops of eucalyptus oil to your humidifier. Don't eat it

Step 2. Consume turmeric powder

Add it to your drinks to help your digestive system work. Turmeric also acts as an antiseptic. Add one tsp. to s. in 250 ml of water, accompanied by 1 tbsp. to s. of honey and let dissolve. Drink the drink and start again for best results.

Step 3. Eat spicy foods to get the mucus out

The list of foods you can eat is quite long. Here are a few you could try:

  • wasabi or horseradish
  • peppers such as jalapeño or cayenne pepper
  • ginger and even garlic

Method 3 of 4: Avoid certain foods and irritants

Step 1. Avoid milk and dairy products

Although it is not yet proven for sure that dairy products make mucus worse, you might be better off avoiding them if you think they may make your phlegm problem worse. This is because they contain a lot of fat, which can make the mucus thicker and more itchy.

Step 2. Avoid soy products

These foods like soymilk, tofu, and tempeh are high in protein that is normally healthy, but it could increase the viscosity of the mucus and cause a buildup in the chest. If you have a choice, it would be better if you avoid taking this risk and resume your consumption of soy products later.

Step 3. Stop smoking

Yet another reason, among many, to quit smoking if you haven't already. Smoking irritates the throat, worsens the functioning of the respiratory system and causes congestion.

Step 4. Avoid other irritants

Stay away from strong chemicals and paints, for example. These, along with cleaning products like ammonia, can irritate your nose and throat, which will make mucus production worse.

Method 4 of 4: Diagnose the problem

Step 1. Know the common cold

You will probably know if you have a cold or not. But do you know why colds are accompanied by stubborn mucus? He has two functions in the body.

  • It coats the organs, which helps keep them hydrated and prevents them from drying out.
  • It acts as the first barrier of defense against the pollutants and bacteria that will get trapped in it before they gain access to your body.

Step 2. Know the postnasal discharge

It happens when your body makes too much mucus that will run down the back of your throat instead of going through your nose. This can be the result of colds or allergies, certain medications (including those for high blood pressure), a deformed septum, or fumes from irritants. Call your doctor if the substance smells strange, or if the discharge lasts more than ten days.

Step 3. Know how to recognize allergies and allergic reactions

Allergies can also stimulate the production of mucus. If it is the result of this phenomenon, it will often be transparent, while that caused by the common cold or the flu is rather greenish or yellowish. If you have allergies, avoid going out when there is a lot of pollen in the air and avoid the following:

  • The molds
  • animal hair
  • acarians

Step 4. Realize that pregnancy can also be a factor

If you recently found out that you are pregnant, this could be the reason for your sputum problem. Even though there are no medicines you can take except decongestants, you can rest easy knowing that the mucus production will stop at some point.


  • Drink mostly water.
  • Avoid paints and vapors, as they can block your throat.
  • Try spicy foods.
  • Get enough sleep.
  • Start the day with a glass of hot water and a spoonful of honey.
  • Rest and sip an herbal tea.
  • Drink tea and other hot drinks.
  • Hot water, lemon juice and honey, along with a little cinnamon, make for a great drink.
  • Gargle with lukewarm salt water every hour or half hour as needed.
  • Take long showers every morning and night.

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