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6 min read<\/p>\n6 min read<\/p>\n
Being sick is never fun. But having chest congestion that makes it hard to breathe is especially unpleasant. Luckily, there are some things you can do to clear mucus from your chest and breathe a little easier. Below, doctors explain how to get rid of chest congestion using both home remedies and medications. Plus, they share symptoms that might indicate it\u2019s time to seek medical care and a few things you can do to stay healthy.<\/p>\n
Meet the Experts: Amesh A. Adalja, M.D.<\/a>, assistant adjunct professor at the Johns Hopkins Bloomberg School of Public Health; Meilan King Han, M.D., M.S.<\/a>, professor of medicine and chief of the Division of Pulmonary and Critical Care at the University of Michigan Health; Joseph Mercola, D.O.<\/a>, board-certified family medicine osteopathic physician and author of Your Guide to Cellular Health; Richard Watkins, M.D.<\/a>, an infectious disease physician and professor of internal medicine at the Northeast Ohio Medical University.<\/p>\n \u201cSome mucus is normal, which the body clears through periodic coughing\u2014and sometimes we have excess mucus production with acute respiratory infections,\u201d she explains Meilan King Han, M.D., M.S. <\/a>, professor of medicine and chief of the Division of Pulmonary and Critical Care at the University of Michigan Health.<\/p>\n Keep reading for expert-backed advice on how to get rid of chest congestion quickly.<\/p>\n How to get rid of chest congestion naturally<\/p>\n Several evidence-based natural remedies can help relieve chest congestion, says Joseph Mercola, D.O.<\/a>, board-certified family medicine osteopathic physician and author of Your Guide to Cellular Health<\/a>. Here are some our experts recommend:<\/p>\n Drink some herbal tea<\/p>\n Start by staying well hydrated\u2014drink hot liquids like your favorite cup of tea<\/a> to help moisturize your mucous membranes and promote better mucus flow, says Dr. Mercola. He specifically recommends ginger tea<\/a>, as it \u201cprovides both warmth and anti-inflammatory benefits.\u201d<\/p>\n Sip on clear bone broth<\/p>\n Along with tea, sipping on clear hot bone broth<\/a> 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.<\/p>\n Eat certain foods<\/p>\n Certain foods have also been shown to help clear congestion, says Dr. Mercola. \u201cRaw garlic, when chopped or crushed to release its beneficial compounds, can help fight infection.\u201d 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.<\/p>\n Try steam therapy<\/p>\n Steam<\/a> 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.<\/p>\n Consider essential oils<\/p>\n As mentioned above in assistance with steam therapy, some essential oils<\/a> 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.<\/p>\n Eucalyptus oil<\/a> 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:<\/p>\n For congestion:<\/p>\n RosemarySandalwoodHyssopThymeTry a different sleep position<\/p>\n Elevating your head while sleeping can do wonders for your congestion, Dr. Mercola says. Studies<\/a> show that keeping your head at the appropriate height\u2014about 2 inches (or 5 centimeters) off the bed\u2014helps 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.<\/p>\n If you\u2019re 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.<\/p>\n Use a humidifier and\/or air purifier<\/p>\n Environmental adjustments can make a significant difference too, says Dr. Mercola. Try using a humidifier<\/a> to \u201cmaintain humidity levels between 35-45% in your home.\u201d He also suggests using an air purifier<\/a> with HEPA filter \u201cto remove allergens and irritants,\u201d and keep your bedroom as dust-free as possible.<\/p>\n Control your cough<\/p>\n Coughing<\/a> is a physiologic way to rid one of some of the congestion, says Amesh A. Adalja, M.D.<\/a>, assistant adjunct professor at the Johns Hopkins Bloomberg School of Public Health. Controlled cough is a mucus-clearing technique that involves coughing in a controlled manner. This technique can help dislodge mucus without irritating your airways.<\/p>\n Here\u2019s how to try the controlled cough<\/a> for yourself:<\/p>\n 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\u20142 short coughs.Relax for a few seconds.Repeat the steps as needed.How to get rid of chest congestion using medication<\/p>\n If taking the natural route didn\u2019t clear your chest congestion, there are some over-the-counter solutions that may do the trick.<\/p>\n OTC expectorants and decongestants<\/p>\n Over the counter expectorants (like Mucinex<\/a>) or a decongestant (like Sudafed<\/a>) can help with your chest congestion, says Richard Watkins, M.D. <\/a>, an infectious disease physician and professor of internal medicine at the Northeast Ohio Medical University.<\/p>\n Decongestants and expectorants are both effective at treating different cold and allergy symptoms. Decongestants<\/a> are a type of medicine that can provide short-term relief for a blocked or stuffy nose (nasal congestion). In contrast, expectorants<\/a> 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\u2014making it easier for you to cough up mucus effectively and clear your chest congestion.<\/p>\n 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.<\/p>\n Topical options<\/p>\n Medications like Vicks Vapo-Rub<\/a> 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<\/a>.<\/p>\n 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\u2014which is why you should never put VapoRub in or around the nostrils, especially a small child\u2019s nostrils.<\/p>\n How to prevent chest congestion<\/p>\n Chest congestion can have many causes, including acid reflux<\/a>, asthma, allergies, or other chronic medical conditions, according to Dr. Watkins. The Cleveland Clinic<\/a> also notes that it can be caused by the common cold, flu, or COVID-19. While there\u2019s not much you can do to prevent some of these conditions, here are some tips that can potentially help you avoid chest congestion:<\/p>\n Wash your hands frequently to avoid getting sickUse breathing masks if you work around dust or other fine particulatesAvoid smoking or vapingWhen to see a doctor about chest congestion<\/p>\n According to Dr. Mercola, you should seek medical attention:<\/p>\n If your symptoms persist for more than 10 daysIf you experience difficulty breathing, develop a severe cough, notice thick green or yellow mucus, run a fever, and\/or feel extremely fatiguedIf your symptoms worsen instead of improve over time<\/p>\n Additionally, if you think your chest congestion is chronic and you don\u2019t know why you have it, or if it\u2019s associated with an infection but isn\u2019t getting better as the infection resolves\u2014Dr. Han says this is a sign that you should consult with your doctor.<\/p>\n Dr. Watkins also reminds us that the best way to prevent respiratory infection is to get the flu<\/a>, COVID-19<\/a>, and RSV vaccines<\/a>. \u201cDon\u2019t wait, the life you save can be your own.\u201d<\/p>\n Related Stories<\/p>\n","protected":false},"excerpt":{"rendered":"6 min read Being sick is never fun. 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