Doctors Say This Is How You Can Loosen and Clear Mucus From Your Chest
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Having a congested chest can be uncomfortable to say the least. And when you’re feeling under the weather, you want to know how to feel better fast. Luckily, there are several doctor-recommended techniques on how to get rid of chest congestion that you can try before resorting to a visit to the doctor’s office.
Meet the Experts: Amesh A. Adalja, M.D., senior scholar at the Johns Hopkins Center for Health Security; Meilan King Han, M.D., M.S., professor of medicine and chief of the Division of Pulmonary and Critical Care at the University of Michigan Health; Joseph Mercola, D.O., board-certified family medicine osteopathic physician and author of Your Guide to Cellular Health; Richard Watkins, M.D., an infectious disease physician and professor of medicine at the Northeast Ohio Medical University.
Chest congestion is usually caused by excess mucus in the airways, says Meilan King Han, M.D., M.S., professor of medicine and chief of the Division of Pulmonary and Critical Care at the University of Michigan Health. “Some mucus is normal, which the body clears through periodic coughing—and sometimes we have excess mucus production with acute respiratory infections,” she explains. Other causes can include acid reflux, asthma, allergies, or other chronic medical conditions, adds Richard Watkins, M.D., an infectious disease physician and professor of medicine at the Northeast Ohio Medical University.
So, you want to get rid of your chest congestion? Here’s how experts suggest you loosen and clear mucus from your chest ASAP.
How to get rid of chest congestion naturally
Several evidence-based natural remedies can help relieve chest congestion, says Joseph Mercola, D.O., board-certified family medicine osteopathic physician and author of Your Guide to Cellular Health. Here are some our experts recommend:
Drink some herbal tea
Start by staying well hydrated—drink hot liquids like your favorite cup of tea to help moisturize your mucous membranes and promote better mucus flow, says Dr. Mercola. He specifically recommends ginger tea, as it “provides both warmth and anti-inflammatory benefits.”
Sip on clear bone broth
Along with tea, sipping on clear hot bone broth can also help to moisturize your mucous membranes and promote better mucus flow, says Dr. Mercola. Broths are rich with amino acids, minerals, and inflammatory properties that may stimulate the immune system, helping to clear out your congestion.
Eat certain foods
Certain foods have also been shown to help clear congestion, says Dr. Mercola. “Raw garlic, when chopped or crushed to release its beneficial compounds, can help fight infection.” Horseradish, wasabi, and hot chili peppers can also help thin mucus and clear airways, he notes. Lastly, manuka honey has been shown to be particularly effective for respiratory issues, Dr. Mercola points out.
Try steam therapy
Steam therapy can be particularly effective, says Dr. Mercola: create a steam bath by filling a bowl with hot water, adding a few drops of eucalyptus or menthol essential oil, and placing a towel over your head as you lean over the bowl. Breathe in the steam for 5-10 minutes.
Consider essential oils
As mentioned above in assistance with steam therapy, some essential oils can help clear phlegm out of your airways. Essential oils can be diffused and inhaled or diluted with a carrier oil and applied to the skin.
Eucalyptus oil is commonly used for steam inhalation as it relieves inflammation and helps clear phlegm. However, it can be overwhelming to some, and can cause sinus and skin irritation. Some other good choices include:
For congestion:
Rosemary
Sandalwood
Hyssop
Thyme
Try a different sleep position
Elevating your head while sleeping can do wonders for your congestion, Dr. Mercola says. Studies show that keeping your head at the appropriate height—about 2 inches (or 5 centimeters) off the bed—helps air flow into the lungs and stabilizes your respiratory function. However, keep in mind that pillows that are stacked too high can bend your neck in a way that can obstruct proper airflow.
If you’re a side-sleeper or if you have trouble sleeping on your back, adding a pillow between your legs and keeping your back straight can still help reduce shortness of breath from chest congestion.
Use a humidifier and/or air purifier
Environmental adjustments can make a significant difference too, says Dr. Mercola. Try using a humidifier to “maintain humidity levels between 35-45% in your home.” He also suggests using an air purifier with HEPA filter “to remove allergens and irritants,” and keep your bedroom as dust-free as possible.
Control your cough
Coughing is a physiologic way to rid one of some of the congestion, says Amesh A. Adalja, M.D., senior scholar at the Johns Hopkins Center for Health Security. Controlled cough is a mucus-clearing technique that involves coughing in a controlled manner. This technique can help dislodge mucus without irritating your airways.
Here’s how to try the controlled cough for yourself:
Sit on a chair with both feet on the floor.
Take a slow, deep breath through your nose. Hold for 2 counts.
Lean forward slightly.
Cough twice—2 short coughs.
Relax for a few seconds.
Repeat the steps as needed.
How to get rid of chest congestion using medication
If taking the natural route didn’t clear your chest congestion, there are some over-the-counter solutions that may do the trick.
OTC expectorants and decongestants
Over the counter expectorants (like Mucinex) or a decongestant (like Sudafed) can help with your chest congestion, says Dr. Watkins.
Decongestants and expectorants are both effective at treating different cold and allergy symptoms. Decongestants are a type of medicine that can provide short-term relief for a blocked or stuffy nose (nasal congestion). In contrast, expectorants lubricate your airway, which helps loosen up the mucus and make the secretions in your airway thinner. By loosening up the mucus, expectorants make your cough more productive—making it easier for you to cough up mucus effectively and clear your chest congestion.
If you are experiencing nasal congestion, a decongestant (like Sudafed) may work better for you. On the other hand, if you have chest congestion and need to loosen and thin mucus, an expectorant (like Mucinex) may be the more effective choice.
Topical options
Medications like Vicks Vapo-Rub or topical menthol ointment may also provide symptomatic relief, says Dr. Adalja. In adults and children age 2 and older, use it only on the neck and chest to ease coughing during a cold, per the Mayo Clinic.
Vicks VapoRub is made of ingredients such as camphor, eucalyptus oil and menthol. When placed on the skin, camphor can be absorbed through mucous membranes or broken skin. This also can be toxic—which is why you should never put VapoRub in or around the nostrils, especially a small child’s nostrils.
When to see a doctor about chest congestion
According to Dr. Mercola, you should seek medical attention:
If your symptoms persist for more than 10 days
If you experience difficulty breathing, develop a severe cough, notice thick green or yellow mucus, run a fever, and/or feel extremely fatigued
If your symptoms worsen instead of improve over time
Additionally, if you think your chest congestion is chronic and you don’t know why you have it, or if it’s associated with an infection but isn’t getting better as the infection resolves—Dr. Han says this is a sign that you should consult with your doctor.
Dr. Watkins also reminds us that the best way to prevent respiratory infection is to get the flu, COVID-19, and RSV vaccines. “Don’t wait, the life you save can be your own.”
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