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Having a congested chest can be uncomfortable, to say the least. And when you don’t feel good, you want to know how to feel better quickly. Fortunately, there are several doctor-recommended techniques for getting rid of chest congestion that you can try before heading to the doctor.

Meet the experts: Amesh A. Adalja, MDsenior fellow at the Johns Hopkins Center for Health Security; Meilan King Han, MD, MSprofessor of medicine and chief of the Division of Pulmonary and Critical Care at University of Michigan Health; Joseph Mercola, D.O.certified osteopathic family medicine physician and author of Your guide to cellular health; Richard Watkins, MDinfectious disease physician and professor of medicine at Northeast Ohio Medical University.

Chest congestion is usually caused by excess mucus in the respiratory tract, says Meilan King Han, MD, MSprofessor of medicine and chief of the division of pulmonary and critical care at University of Michigan Health. “It is normal for a certain amount of mucus to be cleared from the body by coughing periodically. Sometimes we get excess mucus production in cases of acute respiratory infections,” she explains. Other causes may include acid refluxasthma, allergies or other chronic health conditions, adds Richard Watkins, MDinfectious disease physician and professor of medicine at Northeast Ohio Medical University.

So, do you want to get rid of your chest congestion? Here’s how experts suggest you loosen and clear mucus from your chest as soon as possible.

How to Get Rid of Chest Congestion Naturally

Several evidence-based natural remedies may help relieve chest congestion, according to Joseph Mercola, D.O.certified osteopathic family medicine physician and author of Your guide to cellular health. Here are some recommendations from our experts:

Drink herbal tea

Start by staying well hydrated: drink warm liquids like your cup of tea to help hydrate your mucous membranes and promote better mucus flow, says Dr. Mercola. He specifically recommends ginger teabecause it “provides both warmth and anti-inflammatory benefits.”

Sip Clear Bone Broth

With tea, sipping clear, hot tea bone broth can also help hydrate your mucous membranes and promote better mucus flow, says Dr. Mercola. Broths are rich in amino acids, minerals, and inflammatory properties that can boost the immune system, helping clear your congestion.

Eat certain foods

Certain foods have also been shown to help clear congestion, says Dr. Mercola. “Raw garlic, when chopped or crushed to release its beneficial compounds, can help fight infection.” Horseradish, wasabi and hot peppers can also help thin mucus and clear the airways, he notes. Finally, manuka honey has been shown to be particularly effective against respiratory problems, emphasizes Dr. Mercola.

Try steam therapy

Steam The 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 while you lean over the bowl. Breathe in the steam for 5 to 10 minutes.

Consider essential oils

As mentioned above about steam therapy assistance, some essential oils can help clear phlegm from your airways. Essential oils can be diffused and inhaled or diluted with a carrier oil and applied to the skin.

Eucalyptus oil is commonly used for steam inhalation because it relieves inflammation and helps clear phlegm. However, it can be overwhelming for some and cause sinus and skin irritation. Here are other good choices in case of congestion:

• Rosemary

• Sandalwood

• Hyssop

• Thyme

Try a different sleeping position

Elevating your head while sleeping can do wonders for reducing your congestion, says Dr. Mercola. Studies show that keeping your head at the appropriate height – about 2 inches (or 5 centimeters) from the bed – helps air flow through the lungs and stabilizes your respiratory function. However, keep in mind that pillows stacked too high can bend your neck in a way that hinders proper air circulation.

If you sleep on your side or have trouble sleeping on your back, adding a pillow between your legs and keeping your back straight can still help reduce shortness of breath due to chest congestion.

Use a humidifier and/or air purifier

Environmental adjustments can also make a significant difference, says Dr. Mercola. Try using a humidifier to “maintain humidity levels between 35 and 45 percent in your home.” He also suggests using a air purifier with HEPA filter “to eliminate allergens and irritants” and keep your room as dust-free as possible.

Control your cough

Cough is a physiological way to rid some of the congestion, says Amesh A. Adalja, MDsenior fellow at the Johns Hopkins Center for Health Security. Controlled coughing is a mucus clearance technique that involves coughing in a controlled manner. This technique can help loosen mucus without irritating your airways.

Here’s how to try it controlled cough for yourself:

1. Sit in a chair with both feet on the floor.

2. Breathe slowly and deeply through your nose. Hold for 2 counts.

3. Lean forward slightly.

4. Cough twice – 2 short coughs.

5. Relax for a few seconds.

6. Repeat steps if necessary.

How to get rid of chest congestion using medication

If the natural route hasn’t resolved your chest congestion, there are over-the-counter solutions that may do the trick.

Over-the-counter expectorants and decongestants

Over-the-counter expectorants (such as Mucinex) or a decongestant (such as Sudafé) can relieve your chest congestion, says Dr. Watkins.

Decongestants and expectorants are both effective in treating different cold and allergy symptoms. Decongestants are a type of medication that can provide short-term relief for a blocked or stuffy nose (nasal congestion). On the other hand, expectorants lubricate your airways, which helps loosen mucus and thin secretions in your airways. By loosening mucus, expectorants make your cough more productive, making it easier for you to exhale mucus effectively and clearing chest congestion.

If you suffer from nasal congestion, a decongestant (like Sudafed) may be more effective 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 most effective choice.

Theme options

Medicines like Vicks Vapo-Rub or topical menthol ointment can also provide symptomatic relief, says Dr. Adalja. In adults and children ages 2 and older, use only on the neck and chest to relieve coughs and colds, according to the Mayo Clinic.

Vicks VapoRub is made with ingredients such as camphor, eucalyptus oil and menthol. When applied to the skin, camphor can be absorbed through mucous membranes or broken skin. It can also be toxic, which is why you should never put VapoRub in or around the nostrils, especially those of a small child.

When to see a doctor if you have chest congestion

According to Dr. Mercola, you should consult a doctor:

• If your symptoms persist for more than 10 days

• If you have difficulty breathing, develop a severe cough, notice thick green or yellow mucus, have a fever, and/or feel extremely tired.

• If your symptoms get worse instead of better over time

Additionally, if you think your chest congestion is chronic and you don’t know why, or if it’s associated with an infection but doesn’t improve as the infection clears up, Dr. Han says it This is a sign that you should see your doctor.

Dr. Watkins also reminds us that the best way to prevent respiratory infections is to get the flu, COVID-19And RSV vaccines. “Don’t wait, the life you save may be yours.”

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