Exposure to lung pollutants can cause feelings of chest congestion, inflammation, and fullness. As a natural defense mechanism, the mucus accumulates in the lungs to trap pathogens and microbes, leading to discomfort. However, you can use several natural remedies to clear your lungs of irritants and mucus, relieving uncomfortable symptoms. These methods alleviate chest congestion, improve lung capacity, and reduce inflammation, ultimately mitigating the adverse effects of lung pollutants.
Below, we look at breathing exercises and lifestyle changes that can help remove excess mucus from the lungs and improve breathing.
Steam therapy
Steam therapy, or steam inhalation, involves inhaling water vapor to open the airways and help the lungs drain mucus.
People with lung conditions may observe their symptoms deteriorating in cold or dry air. This climate can dry out the mucous membranes in the airways and limit blood flow.
Conversely, steam adds warmth and moisture to the air, which may improve breathing and help loosen mucus inside the airways and lungs. Inhaling water vapor can provide immediate relief and help people breathe more easily.
Controlled coughing
Controlled coughing can help send mucus through the airways.
Coughing is the body’s way of naturally expelling toxins trapped in mucus. Controlled coughing loosens excess mucus in the lungs, sending it through the airways.
Doctors recommend that people with COPD perform this exercise to help clear their lungs.
People can follow the steps below to cleanse their lungs of excess mucus:
- Sit down on a chair with the shoulders relaxed, keeping both feet flat on the floor
- Fold the arms over the stomach
- Slowly inhale through the nose
- Slowly exhale while leaning forward, pushing the arms against the stomach
- Cough 2 or 3 times while exhaling, keeping the mouth slightly open
- Slowly inhale through the nose
- Rest and repeat as necessary
Drain mucus from the lungs
Postural drainage involves lying in different positions to use gravity to remove mucus from the lungs. This practice may improve breathing and help treat or prevent lung infections.
Postural drainage techniques differ depending on the position:
On your back
- Lie down on the floor or a bed.
- Place pillows under the hips to ensure the chest is lower than the hips.
- Slowly inhale through the nose and exhale through the mouth.
- Each exhale should take twice as long as the inhale, called 1:2 breathing.
- Continue for a few minutes.
On your side
- Lie on one side, resting the head on an arm or pillow.
- Place pillows under the hips.
- Practice the 1:2 breathing pattern.
- Continue for a few minutes.
- Repeat on the other side.
On your stomach
- Place a stack of pillows on the floor.
- Lie down with your stomach over the pillows. Remember to keep the hips above the chest.
- Fold the arms under the head for support.
- Practice the 1:2 breathing pattern.
- Continue for a few minutes.
Exercise
Regular exercise can improve physical and mental health and decrease the risk of many health conditions, including stroke and heart disease.
Exercise forces the muscles to work harder, increasing the body’s breathing rate, and resulting in a greater oxygen supply. It also improves circulation, making the body more efficient in removing the excess carbon dioxide produced when exercising.
The body will start to adapt to meet the demands of regular exercise. The muscles will learn to use oxygen more efficiently and produce less carbon dioxide.
Although exercising may be more difficult for people with chronic lung conditions, these individuals can also benefit from regular exercise. People with COPD, cystic fibrosis, or asthma should consult a healthcare professional before starting a new exercise regimen.
Anti-inflammatory foods
Eating cherries can help fight inflammation. Inflammation of the airways can make breathing difficult and cause the chest to feel heavy and congested. Eating anti-inflammatory foods can reduce inflammation to relieve these symptoms.
Foods that help fight inflammation include:
- turmeric
- leafy greens
- cherries
- blueberries
- olives
- walnuts
- beans
- lentils
Chest percussion
Percussion is another successful way to remove extra mucus from the lungs. A healthcare professional or respiratory therapist will use a cupped hand to rhythmically tap the chest wall to dislodge trapped mucus in the lungs.
Bottom Line
The most effective way to clear your lungs is to avoid harmful toxins like cigarette smoke and air pollution. Certain lifestyle behaviors, such as regular exercise and a healthy diet, such as green tea and anti-inflammatory foods, are lifestyle changes that could potentially enhance lung health and minimize the likelihood of developing health issues.
