Congestion, often due to mucus buildup or inflamed airways, can be addressed naturally by supporting respiratory clearance. Steam inhalation with rosemary oil loosens mucus and reduces swelling. Warm fluids like chicken broth hydrate tissues, thinning mucus. Spicy foods, such as horseradish, trigger mucus flow. Saline nasal sprays flush irritants, easing blockages. Avoiding dairy prevents mucus thickening. Gentle exercise, like walking, promotes lung clearance. Elevating the head at night aids drainage. Using a humidifier keeps airways moist, reducing congestion. These methods support long-term respiratory health without reliance on medications.

• Inhale steam with rosemary oil to loosen mucus.
• Drink warm broths to hydrate and thin mucus.
• Eat horseradish to stimulate mucus flow.
• Use a saline nasal spray multiple times daily.
• Keep a humidifier running to moisten airways.

Rosemary: Its decongestant properties clear mucus from airways.
Peppermint: Menthol in peppermint opens congested passages quickly.
Thyme: Its antimicrobial effects reduce infection-related congestion.