5. Improve air quality and sleep position

Dry air makes mucus thicker and harder to clear. Using a humidifier, especially at night, helps keep the throat moist. Elevating your head while sleeping also prevents phlegm from pooling in the throat and reduces morning congestion.

6. Stay active and practice deep breathing

Light physical activity encourages better lung function and helps mobilize mucus. Deep breathing exercises and gentle, controlled coughing support the natural removal of phlegm without straining the throat.

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