Having a congested chest can be uncomfortable to say the least. And when you’re feeling under the weather, you want to know how to get better fast. Luckily, there are several doctor-recommended techniques on how to clear up chest congestion that you can try before resorting to a visit to the doctor’s office.

Chest congestion is usually caused by excess mucus in the airways, says Meilan King Han, M.D., M.S., professor of medicine and chief of the Division of Pulmonary and Critical Care at the University of Michigan Health. “Some mucus is normal, which the body clears through periodic coughing—and sometimes we have excess mucus production with acute respiratory infections,” she explains. Other causes can include acid reflux, asthma, allergies, or other chronic medical conditions, adds Richard Watkins, M.D., an infectious disease physician and professor of medicine at the Northeast Ohio Medical University.

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

How to get rid of chest congestion naturally

Several evidence-based natural remedies can help relieve chest congestion, says Joseph Mercola, D.O., board-certified family medicine osteopathic physician and author of Your Guide to Cellular Health. Here are some of our experts' recommendations:

Drink some herbal tea

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

Sip on clear bone broth

Along with tea, sipping clear, hot bone broth can also help moisturize your mucous membranes and promote better mucus flow, says Dr. Mercola. Broths are rich in amino acids, minerals, and anti-inflammatory properties that may stimulate the immune system, helping clear your congestion.

Have some airway-clearing food

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 chili peppers can also help thin mucus and clear airways, he notes. Lastly, manuka honey has been shown to be particularly effective for respiratory issues, Dr. Mercola points out.

Try steam therapy

Steam 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 as you lean over the bowl. Breathe in the steam for 5-10 minutes. According to the Centers for Disease Control, you can also relieve congestion from a chest cold by taking a hot shower and breathing in the steam.


Consider using essential oils

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 as it relieves inflammation and helps clear phlegm. However, it can be overwhelming to some and can cause sinus and skin irritation. Some other good choices for congestion include:

  • Rosemary
  • Sandalwood
  • Hyssop
  • Thyme


Try a different sleep position

Elevating your head while sleeping can do wonders for your congestion, Dr. Mercola says. Studies have shown that keeping your head at the appropriate height—about 2 inches (5 centimeters) off the bed—helps air flow into your lungs and stabilizes your respiratory function. However, keep in mind that stacked pillows can bend your neck, obstructing proper airflow.

According to Columbia University Irving Medical Center, lying on your side can help, too. This is because if you have a cough, you usually have post-nasal drip–lying on your back will send it straight down your throat and make you hack. Side-sleeping can allow nasal secretions to drip out of your body instead.

Side sleeping works best if you place a pillow between your legs and keep your back straight. This position can help reduce shortness of breath from chest congestion.



Use a humidifier or air purifier

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


Control your cough

Coughing is a physiologic way to rid one of some of the congestion, says Amesh A. Adalja, M.D., associate adjunct professor of environmental health and engineering at Johns Hopkins Bloomberg School of Public Health. Controlled cough, or the huff cough method, is a mucus-clearing technique that involves coughing deliberately. This technique can help dislodge mucus without irritating your airways.

Here’s how to try the controlled cough technique, according to the American Lung Association:

  • Sit upright in a chair with both of your feet on the floor.
  • Inhale by taking a deep breath through your nose.
  • Exhale by opening your mouth and making a “huff” sound. Repeat 2-3 times as you continue to breathe out.
  • Repeat as you need to. Keep your body relaxed as you practice this.


How to get rid of chest congestion using medication

If taking the natural route didn’t clear your chest congestion, there are some over-the-counter solutions that may do the trick.


OTC expectorants and decongestants

Over-the-counter expectorants (like Mucinex) or a decongestant (like Sudafed) can help with your chest congestion, says Dr. Watkins.

Decongestants and expectorants are both effective at treating different cold and allergy symptoms. Decongestants are a type of medicine that can provide short-term relief for a blocked or stuffy nose (nasal congestion). In contrast, expectorants lubricate your airways, helping loosen mucus and thin secretions. By loosening mucus, expectorants make your cough more productive—helping you cough up mucus more effectively and clear your chest congestion.

If you're experiencing nasal congestion, a decongestant may work better for you. On the other hand, if you have chest congestion and need to loosen and thin mucus, an expectorant may be the more effective choice.

Topical options

Medications such as Vicks VapoRub or topical menthol ointment may also provide symptomatic relief, says Dr. Adalja. In adults and children age 2 and older, use it only on the neck and chest to ease coughing during a cold, according to Mayo Clinic.

Vicks VapoRub contains ingredients such as camphor, eucalyptus oil and menthol. When placed on the skin, camphor can be absorbed through mucous membranes or broken skin. This can also be toxic, which is why you should never put VapoRub in or around the nostrils, especially a small child’s.


When to see a doctor about chest congestion

According to Dr. Mercola, you should seek medical attention:

  • If your symptoms persist for more than 10 days
  • If you experience difficulty breathing, develop a severe cough, notice thick green or yellow mucus, run a fever, and/or feel extremely fatigued
  • If your symptoms worsen instead of improving over time

Additionally, if you think your chest congestion is chronic and you don’t know why you have it, or if it’s associated with an infection but isn’t getting better as the infection resolves—Dr. Han says this is a sign that you should consult with your doctor.

Dr. Watkins also reminds us that the best way to prevent respiratory infection is to get the flu, COVID-19, and RSV vaccines. “Don’t wait, the life you save can be your own.”

Headshot of Eric M. Ascher, D.O.
Medically reviewed byEric M. Ascher, D.O.

Eric M. Ascher, D.O. is a board-certified family medicine physician. He completed medical school at the New York College of Osteopathic Medicine, his family medicine residency and fellowship at Northwell Health, and has been working for Northwell Health since. Dr. Ascher practices in New York City and focuses on preventative medicine and healthy lifestyles. He has been recognized annually on The Super Doctor’s List posted in the New York Times and has been recognized by Northwell Health as a Rising Star and Physician of the Year. He hosts a series on YouTube in collaboration with Northwell Health called “Hack Your Health,” where viewers are taught why household items may relieve their ailments. Dr. Ascher is an assistant professor of the Zucker Hillside School of Medicine at Hoftsra Northwell, has been a pioneer for telehealth throughout his career, has been a media expert, and is heavily involved in practice and technology optimization. He appreciates building relationships with his patients and their families to encourage long, happy, and healthy lives.