Having phlegm in the throat is a common experience that can cause discomfort and a persistent urge to clear the airways. This article provides guidance on managing and effectively expelling phlegm.
What Phlegm Is
Phlegm is a type of mucus produced by the lower respiratory tract, including the throat and lungs, often due to inflammation or irritation. It is a thick, sticky substance that serves as a protective lining in the airways. This secretion helps trap inhaled particles like dust, allergens, viruses, and bacteria, preventing them from reaching the lungs.
The body produces approximately one quart of mucus daily for healthy respiratory function. Normally, mucus is thin and not noticeable. However, during illnesses like colds, infections, or allergic reactions, the body may produce excessive or thicker phlegm to clear foreign invaders. This increased production can lead to the sensation of phlegm being stuck in the throat.
Techniques for Expelling Phlegm
Expelling phlegm from the throat can provide relief. Controlled coughing effectively clears mucus without excessive irritation. To perform a controlled cough, sit upright with both feet on the floor, take a slow, deep breath through the nose, and hold it for two to three seconds. Then, lean slightly forward, crossing your arms over your abdomen, and cough twice with short, sharp motions through a slightly open mouth, pushing with your abdominal muscles. The first cough loosens mucus, while subsequent coughs bring it up.
Another method, known as huff coughing or the forced expiratory technique (FET), helps move mucus from smaller airways to larger ones. This technique is similar to fogging up a mirror. Begin by sitting upright with your chin slightly elevated and mouth open. Take a slow, deep breath until your lungs are about 75% full, holding it for two to three seconds to allow air to get behind the mucus.
Forcefully and slowly exhale in a continuous motion, making a “huff” sound, then follow with one strong cough to clear the loosened mucus. Repeat two or three times.
Gargling with salt water can also help clear residual mucus from the throat and soothe irritation. Mix half to one teaspoon of salt into warm water until it dissolves. Sip some of the solution, tilt your head back, and gargle for 30 to 60 seconds, allowing it to wash through your throat before spitting. Repeat several times daily as needed.
Making Phlegm Easier to Clear
Beyond direct expulsion techniques, several strategies can help thin and loosen phlegm, making it easier to clear. Staying well-hydrated is important because plenty of fluids help keep mucus thin and flowing. Drinking plenty of water, especially warm liquids like herbal teas or broths, can aid in loosening congestion and promoting mucus movement.
Introducing moisture into the air can prevent the nose and throat from drying out. Using a cool mist humidifier in a bedroom can help keep the air moist. Alternatively, inhaling steam from a hot shower or a bowl of hot water can help loosen mucus and soothe the throat.
Saline nasal rinses are effective in clearing mucus and irritants from nasal passages and sinuses. These rinses, available as sprays or for use with devices like neti pots, work by thinning stubborn, thick mucus. To use a saline rinse, prepare a solution, often by mixing non-iodized salt with lukewarm distilled or boiled water, then gently pour or squeeze it into one nostril while breathing through your mouth, allowing it to exit the other nostril.
Certain lifestyle adjustments can also influence phlegm consistency. Avoiding irritants like smoking and secondhand smoke can cause the body to produce more and thicker mucus. Minimizing consumption of alcohol and caffeine, which can contribute to dehydration, helps maintain mucus fluidity.
When to Consult a Doctor
While phlegm is a normal bodily secretion, certain signs indicate medical attention may be necessary. If phlegm production is persistent and recurring, or if the amount of mucus significantly increases, consult a healthcare professional. A cough that persists for two weeks or more without improvement, especially if accompanied by phlegm, also requires medical evaluation.
Changes in the color or consistency of phlegm can signal an underlying issue. While clear phlegm is typical, yellow or green phlegm often indicates the body is fighting an infection, though it doesn’t always necessitate antibiotics. If phlegm is brown, red, or pink, it may suggest the presence of old or fresh blood, requiring immediate medical assessment. Black phlegm can indicate a fungal infection, significant exposure to inhaled substances, or a history of smoking, and should prompt a doctor’s visit.
Accompanying symptoms that should prompt a medical consultation include shortness of breath, wheezing, chest pain, or a fever of 100.4°F (38°C) or higher. If your phlegm becomes frothy, or if you experience symptoms like weight loss or fatigue alongside increased phlegm, seek professional advice for a proper diagnosis and treatment plan.