We’ve all experienced it – our chest feels heavy, our throat is covered with mucus, and breathing or speaking becomes difficult. Excess phlegm and mucus are common symptoms of respiratory infections, allergies, smoking, and even a dry environment.
Although the body naturally produces mucus to trap and remove harmful particles, excess mucus can be uncomfortable – and sometimes even a sign of a problem.

The good news? There are many natural remedies, lifestyle changes, and therapies that can help. Let’s take a look at 10 effective strategies for clearing your chest and throat and making breathing easier.

1. Stay hydrated
Why it works: Fluids help thin mucus, making it easier to expel.

What to do:

Drink warm water, herbal teas, or clear broths throughout the day.
Add honey and lemon for extra soothing benefits.
Avoid alcohol and excess caffeine—they can be dehydrating.
2. Use steam inhalation.
Why it works: Steam opens the airways and thins mucus.

What to do:

Pour hot water into a large bowl.
Lean over it, cover your head with a towel, and inhale the steam for 10–15 minutes.
Add a few drops of eucalyptus, peppermint, or tea tree oil for extra relief.
3. Gargle with salt water.
Why it works: Salt helps loosen mucus and soothe the throat.

What to do:

Mix ½ teaspoon of salt with a glass of warm water.
Gargle for 30 seconds and spit.
Repeat 2–3 times daily.
4. Try natural expectorants