Five easy tricks to remove phlegm

Having a cold or flu can build up a lot of mucus or phlegm in our chest and throat, resulting in discomfort and wanting to cough the phlegm out. Not every technique fits everyone, while some work, some don’t. Happiest Health speaks to experts to find out easy ways to remove the phlegm.

Once a person is down with an infection, either bacterial or viral, it results in the building up of phlegm, a type of mucus formed in the throat and lungs that thickens up during infection making it difficult to cough up, says Dr M Deepa Selvi, senior consultant pulmonologist, Prashanth Super Speciality Hospital, Chennai. “There are simple techniques and breathing exercises that help in the removal of phlegm at home but if the congestion persists, they must consult a physician to prevent further complications,” she said.

 5 ways to remove the phlegm

1. Drink water

As the infection makes the mucus thick, it is important to stay hydrated and drink lots of fluid to dilute it. Avoid alcohol and caffeinated drinks as it leads to dehydration.

“When you’re dehydrated, the mucus becomes even thicker and increases the congestion. Liquid thins out the mucus and once it’s thin, it is easier to cough up and it also reduces the congestion,” said Dr Selvi.

2. Saltwater gargle

Gargling with warm salt water not only helps in relieving symptoms of a cold but also with the excess mucus or phlegm, says Dr Jagadeesh Kumar, consultant pulmonologist, Apollo Hospital, Bangalore.

“Saltwater or betadine gargle is the first thing we suggest to remove phlegm. If the phlegm isn’t coming out despite gargling, they must consult a doctor as it can aggravate and lead to wheezing,” Dr Kumar cautions.

3. Pursed lip breathing

Pursed lip breathing is part of regular breathing exercises for people with Chronic Obstructive Pulmonary Disease (COPD), bronchitis, and other chronic lung conditions. “This breathing technique helps in easing congestion. One can drink plenty of water, practice pursed lip breathing exercises, and try coughing up phlegm. This has been helpful to a lot of people in removing the phlegm out,” said Dr Selvi.

Explaining the breathing exercise, Dr Kumar said, “In pursed lip breathing, you inhale through your nose and exhale twice as slowly as you did before, through pursed lips (similar to blowing a candle). It must be done slowly by holding the air inside for longer. This helps those with chronic lung conditions to relieve the air passage and remove the phlegm.”

4. Diaphragmatic breathing

 Breathing techniques like diaphragmatic breathing or belly breathing, help in relieving chest congestion and in loosening and removing of phlegm, says Dr Kumar.

“This is also one of the techniques suggested for people with chronic lung conditions to improve lung efficiency. Here, you inhale with your nose while filling the air in your lungs, pushing the stomach outward, and exhale with pursed lip breathing,” he said.

5. Humidifier

Humidifiers help to loosen the mucus in one’s nose and throat which makes it easier to remove the phlegm, says Dr Selvi.

“If someone has a sinus infection, runny nose, or stuffy nose, using a humidifier or a hot water steam with a towel, helps in relieving the congestion in the nose. It may not be helpful for phlegm in the chest but will clear the phlegm in the nose,” said Dr Kumar.

Dr Selvi added that along with these techniques, one can try using an extra pillow in bed while sleeping to reduce congestion. “Sleeping in an upright position rather than lying flat, helps. If there is phlegm stuck in the throat, one can also sip ice-cold water to clear the throat, rather than forcefully trying to cough or swallow,” she said.

 Takeaways

• Phlegm is a type of mucus formed in the throat and lungs. Having an infection will increase the thickness of the phlegm, resulting in congestion and discomfort.
• Staying hydrated and drinking plenty of water helps to thin the phlegm, making it easy to remove or cough up.
• Breathing exercises like pursed lip breathing and diaphragmatic breathing can also help to remove the phlegm and relieve congestion.
• Saltwater gargling and using humidifiers help reduce the congestion and phlegm in the nose and throat.