Phlegm might sound gross, but it’s an essential defense mechanism, with your body producing about a liter of it daily to trap irritants like dust, bacteria, and allergens.

When you’re healthy, phlegm quietly does its job. But during illness, it thickens and increases, signaling your body’s healing efforts. To reduce phlegm and improve breathing, try these methods:

1. **Stay hydrated**: Drink plenty of fluids like water or herbal teas to thin mucus, making it easier to expel.
2. **Steam therapy**: Inhale steam or take a hot shower to open airways and loosen mucus.
3. **Gargle with salt water**: Mix half a teaspoon of salt in warm water to break down mucus and soothe your throat.
4. **Over-the-counter remedies**: Decongestants and expectorants can help thin mucus and relieve congestion.
5. **Herbal remedies**: Eucalyptus, thyme, and marshmallow root help clear mucus and soothe airways.
6. **Humidifier**: A cool mist humidifier adds moisture, reducing phlegm production.
7. **Flush out irritants**: Use a neti pot to clear nasal passages and remove allergens.
8. **Clean up**: Keep your environment free of dust and allergens to reduce mucus buildup.

Phlegm may not be dinner conversation material, but it’s crucial in protecting your respiratory system. Understanding its role can help you take better care of your health.