If you have a stubborn cough, it might be because of mucus building up in your chest. Mucus can be super annoying, especially when it won’t go away. It can block your nose, make it hard to breathe, and make you feel really uncomfortable. But the good news is that there are some simple ways to get rid of mucus quickly. In this guide, I’ll show you some easy things you can do at home to clear the mucus and help you breathe more easily.

Drinking Lots of Water

One of the easiest ways to get rid of mucus is to stay hydrated. Drinking lots of fluids like water, herbal teas, and warm broths can help thin out the mucus, making it easier to get rid of. When mucus is thick, it sticks to the walls of your airways, which makes it hard to clear. Staying hydrated particularly keeps the mucus thin, so your body can help clear it more easily.

Warm fluids are especially helpful. A hot cup of tea can really help soothe your throat while also loosening up the mucus. Herbal teas like ginger, peppermint, or chamomile are great options. Ginger helps calm irritation in your airways, and peppermint can assist in opening up your nasal passages.

Gargle With Salt Water

Research shows that gargling with salt water can help clear mucus in your throat and soothe irritation. Mix half a teaspoon of salt in a glass of warm water, gargle for about 30 seconds, and then spit it out. The salt helps draw out extra moisture from swollen tissues and eases the discomfort caused by mucus.

Gargling also helps loosen mucus from the back of your throat, making it easier to clear out. Doing this a couple of times a day can help clear mucus faster, especially if your throat is sore.

Mullein Tea

Another natural remedy that can help is mullein tea. Mullein is an herb that has been used for a long time to help clear mucus and soothe coughs. You can find mullein tea bags in most health stores. Drinking this tea can help loosen mucus and make it easier for your body to get rid of it.

Honey and Ginger

There is some evidence honey is soothing a sore throat, and ginger has anti-inflammatory properties that can help reduce mucus. Mix a teaspoon of honey with some freshly grated ginger to help soothe your throat and break down mucus. You can take this a few times a day for relief.

Apply A Warm, Wet Washcloth To Your Face

Another easy way to help loosen mucus is by using a warm, wet washcloth on your face. The warmth can help break up the mucus in your nose, making it easier to clear out. Just soak a clean washcloth in warm water, squeeze out the extra water, and put it over your nose and cheeks for a few minutes.

Vapor Rubs

Many people use vapor rubs to loosen mucus. Vapor rubs, like the ones with menthol, can help open up your airways and make it easier to breathe. You can rub a small amount on your chest and neck before bedtime to help you sleep better without feeling clogged up.

Using Steam to Help Loosen Mucus

A good way to loosen mucus is by taking a hot bath or shower. The steam from the hot water helps break up the mucus, making it easier to get rid of. Plus, a warm bath can also help you relax and feel better if you have aches or discomfort.

Another quick way to clear mucus is by inhaling steam. Breathing in steam helps to add moisture to your airways, which makes the mucus easier to clear out. You can take a hot shower or boil some water, pour it into a bowl, and gently lean over it with a towel over your head to trap the steam.

You can also add a few drops of essential oils like eucalyptus or tea tree oil to the hot water. Eucalyptus oil can help break down the mucus and ease congestion. Just be careful not to get too close to the hot water so you don’t get burned.

Keep Your Head Raised to Help Mucus Drain

Sleeping with your head raised can particularly help mucus drain better from your nose and throat. Use an extra pillow when you sleep to help prevent mucus from building up in your throat. You can also keep your head elevated during the day when you rest to help with drainage.

Use a Humidifier

Dry air can make mucus thick and hard to get rid of. A humidifier adds moisture to the air, which helps keep mucus loose. This is especially helpful in the winter when indoor heating can make the air very dry. If you don’t have a humidifier, you can place a bowl of water near a heater to add some moisture to the air.

Saline Spray or Rinse

Using a saline spray or rinse is a good way to clear out mucus. The saline solution helps flush out extra mucus and keeps your nose clear. You can use a saline spray from the store or use a Neti pot to rinse your sinuses. A neti pot works by gently washing out your nasal passages with saline water, which helps clear out mucus and allergens.

Spicy Foods Can Help Get Rid of Mucus Quickly

Spicy foods can be a great way to loosen mucus naturally. Foods like cayenne pepper, hot sauce, and wasabi make your nose run, which helps get rid of mucus. If you like spicy food, try adding some to your meals to help clear out mucus quickly. The spice helps thin the mucus and makes it drain better.

Over-the-Counter Medicine

If natural remedies aren’t working well enough, over-the-counter expectorants can help. Expectorants like guaifenesin make mucus thinner, so it’s easier to cough up. Always follow the instructions on the label and ask a doctor if you have any questions about using medicine.

Avoid Foods That Make Mucus Worse

Some foods can make mucus worse, like dairy products, sugary foods, and processed foods. Dairy, in particular, can make mucus thicker and harder to get rid of. If you’re trying to clear mucus, avoid these foods for a while. Instead, eat lots of fruits, vegetables, and clear broths to help reduce mucus.

Light Exercise Can Help Loosen Mucus

Light exercise like walking can help get rid of mucus by improving your circulation and helping you breathe more deeply. A short walk can help you feel less congested, especially if you do some deep breathing. Avoid intense exercise, which can sometimes make mucus worse, but gentle movement can help your body get rid of mucus better.