Natural Remedies to Reduce Phlegm and Strengthen Lungs

Introduction

Excess phlegm (mucus) in the lungs can lead to breathing difficulties, weakness, asthma, bronchial allergies, and even fibrosis. When phlegm increases, even simple activities like walking or talking can feel exhausting.

Fortunately, natural remedies and lifestyle changes can help reduce phlegm, clear the respiratory tract, and strengthen the lungs. In this blog, we’ll explore home remedies, diet tips, and breathing exercises that promote better lung health.

Home Remedies to Get Rid of Phlegm

1. Improve Digestion to Control Phlegm

• Mix 20ml honey and lick it slowly.

• Prepare a powder of dry ginger (sonth), long pepper (pipli), and black pepper. Mix 1 spoon with honey and lick it.

• Drink slightly warm water afterward.

👉 Good digestion prevents excessive mucus production.

2. Avoid Cold Food & Weather

• Stay away from cold food items and chilled weather, as they trigger phlegm buildup.

3. Protect from Pollution

• Avoid exposure to dusty or polluted environments, which irritate the lungs.

4. Quit Smoking & Tobacco

• Stop smoking bidi, cigarettes, and chewing tobacco, as they weaken the lungs and increase mucus.

5. Avoid Sour & Fried Foods

• Sour foods worsen lung conditions.

• Fried, oily, and heavy foods increase mucus production.

6. Drink Warm Water Regularly

• Sip warm water throughout the day to thin mucus and ease breathing.

7. Walk in Fresh Air

• A 30–45 minute walk daily in fresh air strengthens lungs and boosts oxygen levels.

8. Breathing Exercises (Pranayama)

Do daily:

• Anulom Vilom (alternate nostril breathing)

• Kapalbhati (cleansing breath)

• Surya Bhedi

• Bhastrika (bellows breath)

👉 These pranayamas improve lung capacity and oxygen flow.

9. Mustard Oil Chest Massage

• Cook mustard oil with garlic and carom seeds (ajwain).

• Apply warm oil on chest and back at night.

• Cover with a cotton cloth for relief.

10. Night Remedies for Stronger Lungs

• Drink garlic milk or turmeric milk before sleeping.

• If milk is not suitable:

  • Mix honey + turmeric and lick it.

  • Or mix turmeric + jaggery and eat it, followed by warm water.

11. Tulsi (Holy Basil) for Respiratory Health

• Keep windows and doors open while sleeping to allow airflow.

• Place a Tulsi plant near the window to purify the air.

👉 In extremely cold weather, keep windows and doors closed to prevent cold exposure.

Conclusion

Phlegm buildup and weak lungs can cause serious health problems like asthma, bronchial allergies, and fibrosis, but with natural remedies and lifestyle changes, the condition can be managed effectively.

By following home remedies with honey, turmeric, and ginger, avoiding mucus-forming foods, practicing breathing exercises, and maintaining good lung hygiene, you can restore lung strength and breathe freely again.

✅ Make these simple changes part of your daily routine for long-term lung health and better immunity.