Phlegm buildup, often a response to infection or irritation, can be managed naturally by supporting the body’s mucus-clearing mechanisms. Warm liquids like broths hydrate tissues, thinning phlegm for easier expulsion. Steam inhalation with thyme oil breaks down mucus in the respiratory tract. Gargling with salt water reduces throat irritation, loosening phlegm. Spicy foods, such as cayenne, trigger mucus flow. Avoiding dairy prevents mucus thickening. Elevating the head during sleep aids drainage. Regular movement, like walking, stimulates lung clearance. Using a humidifier keeps airways moist, reducing phlegm adhesion, and supports long-term respiratory health without relying on drugs.

• Consume warm broths or teas to hydrate and loosen phlegm.
• Inhale steam with thyme oil to break down respiratory mucus.
• Gargle with warm salt water twice daily to soothe the throat.
• Eat cayenne pepper in meals to stimulate mucus flow.
• Use a humidifier at night to keep airways moist.

Thyme: Its antimicrobial properties reduce infection-driven phlegm production in the throat.
Licorice Root: This herb soothes irritated membranes, easing phlegm expulsion.
Mullein: Its expectorant qualities help clear phlegm from the respiratory tract.