6. Practice Deep Breathing
Why it works: Expands your lungs and aids mucus clearance.
What to do:
- Sit upright and take deep breaths through your nose.
- Exhale slowly through pursed lips.
- Try this 2–3 times a day to keep your lungs working at full capacity.
7. Elevate Your Head While Sleeping
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7. Elevate Your Head While Sleeping
Why it works: Prevents mucus from pooling in your throat overnight.
What to do:
- Use extra pillows to prop up your head and chest.
- Sleeping on your side can also help with drainage.
8. Avoid Irritants
Why it works: Reduces triggers that cause excess mucus.
What to do:
- Avoid smoking and secondhand smoke.
- Use an air purifier to eliminate dust and allergens.
- Wear a mask if you’re in a dusty or polluted environment.
9. Consider Over-the-Counter Remedies
Why it works: Medications can help thin and expel mucus.
What to try:
