Last updated: 2-6-2026 | Reviewed by Dr. Chris Jackson, PharmD
We've all experienced that frustrating feeling—waking up congested, constantly clearing your throat, or struggling to breathe freely through stuffy airways. While mucus serves an important protective function in your body, excessive buildup can make daily life uncomfortable. The good news? There are effective, natural approaches to support your body's ability to clear airways and maintain respiratory wellness.
In this guide, we'll explore what causes excess mucus production, evidence-based natural strategies for mucus relief, and how targeted supplements can support your respiratory health goals.
Table of Contents
- Understanding Mucus: Friend or Foe?
- What Causes Excess Mucus Production?
- Natural Ways to Clear Airways and Support Lung Health
- The Role of Supplements in Respiratory Support
- Frequently Asked Questions
- Conclusion
Understanding Mucus: Friend or Foe?
Before diving into solutions, it's important to understand that mucus isn't your enemy. According to the Cleveland Clinic, your body produces about 1 to 1.5 liters of mucus daily—and that's completely normal. This sticky substance lines your respiratory tract, trapping dust, allergens, bacteria, and other particles before they can reach your lungs.
Mucus also contains antibodies and enzymes that help fight infection. The tiny hair-like structures called cilia in your airways work constantly to move this mucus toward your throat, where it's either swallowed or expelled.
The problem arises when your body produces too much mucus, or when that mucus becomes thick and difficult to clear. That's when you experience congestion, persistent coughing, and that uncomfortable "chest heaviness" feeling.
What Causes Excess Mucus Production?
Understanding the triggers behind excessive mucus can help you address the root cause while supporting your body's natural clearance mechanisms:
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Environmental irritants: Smoke, pollution, dust, and chemical fumes can trigger increased mucus production as your body tries to protect itself
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Seasonal factors: Pollen, mold spores, and other seasonal particles often lead to heightened respiratory responses
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Dry air: Low humidity can thicken mucus, making it harder for cilia to move it effectively
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Dietary factors: Some people find dairy products or processed foods increase mucus thickness
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Dehydration: Without adequate fluids, mucus becomes more viscous and difficult to clear
- Smoking history: Current and former smokers often experience persistent mucus as the respiratory system works to clear accumulated irritants
Natural Ways to Clear Airways and Support Lung Health
When seeking mucus relief natural approaches can be remarkably effective. Here are evidence-based strategies to support your respiratory wellness:
Stay Properly Hydrated
Water is your respiratory system's best friend. Adequate hydration keeps mucus thin and easier to move. The National Academies of Sciences, Engineering, and Medicine suggests approximately 3.7 liters daily for men and 2.7 liters for women from all beverages and food combined. Warm liquids like herbal tea can be particularly soothing and may help loosen congestion.
Use Steam and Humidity
Breathing in warm, moist air helps hydrate your airways and loosen thick mucus. Try a hot shower, facial steamer, or simply lean over a bowl of hot water with a towel draped over your head. Research published in the journal Respiratory Medicine suggests steam inhalation can provide temporary relief from congestion symptoms.
Practice Breathing Exercises
Specific breathing techniques can help mobilize mucus and improve lung function. Diaphragmatic breathing—breathing deeply from your belly rather than shallow chest breaths—helps expand your lungs fully and may support natural mucus clearance. Pursed-lip breathing can also help keep airways open longer.
Elevate Your Head While Sleeping
Sleeping with your head slightly elevated (using an extra pillow or raising the head of your bed) can prevent mucus from pooling in your airways overnight. This simple change often leads to clearer mornings and more restful sleep.
Consider Natural Expectorants
Certain herbs have been traditionally used for centuries to support respiratory function and natural mucus clearance. Mullein, in particular, has a long history of traditional use for respiratory wellness dating back to ancient Greek and Roman times.
The Role of Supplements in Respiratory Support
While lifestyle changes form the foundation of respiratory wellness, targeted supplements can provide additional breathing support. Dr. Chris Jackson, PharmD and founder of Betterbrand, formulated the BetterLungs line specifically to support lung health using ingredients backed by traditional use and modern research.
Key Ingredients for Respiratory Wellness
Mullein Leaf: This traditional herb has been used for generations to support respiratory comfort. Mullein contains compounds called saponins, which are believed to support the body's natural ability to maintain clear airways. You can find concentrated mullein in both the BetterLungs Mullein Gummies (2000mg per serving) and the Mullein + Chlorophyll Tincture (equivalent to 2800mg mullein).
N-Acetyl L-Cysteine (NAC): This amino acid derivative has been extensively studied for its role in supporting respiratory health. NAC helps support the body's production of glutathione, a powerful antioxidant, and may help maintain normal mucus viscosity. The BetterLungs Capsules contain 400mg of NAC per serving.
Maritime Pine Bark Extract: Rich in antioxidants called proanthocyanidins, this extract supports healthy inflammatory response and respiratory function.
Clinical Evidence
In a 60-day clinical trial conducted by Citruslabs, participants using the Betterbrand Mullein + Chlorophyll Drops reported impressive results:
- 81% experienced less frequent coughing
- 77% reported clearer airways
- 73% found mucus easier to clear
- 68% enjoyed improved sleep quality
These products are third-party tested by Eurofins Scientific, made in a GMP-certified facility in the USA, and trusted by over 836,000 customers. You can find them at major retailers including CVS, Walgreens, and GNC.
Frequently Asked Questions
What is the fastest natural way to clear mucus from airways?
The quickest natural approaches combine hydration with steam inhalation. Drinking warm water or herbal tea while breathing in steam can help thin mucus almost immediately, making it easier for your body to clear. Gentle coughing techniques—taking a deep breath, holding briefly, then coughing twice with your mouth slightly open—can also help mobilize loosened mucus.
Can certain foods help with natural mucus relief?
Yes, several foods may support respiratory wellness and natural mucus clearance. Honey has antimicrobial properties and can soothe irritated airways. Ginger and turmeric contain compounds that support healthy inflammatory response. Pineapple contains bromelain, an enzyme that some research suggests may support respiratory comfort. Staying well-hydrated with water and warm broths also keeps mucus thin and easier to manage.
How long does it take for natural remedies to help with mucus?
Results vary depending on the approach and individual factors. Hydration and steam typically provide noticeable comfort within minutes to hours. Herbal supplements like mullein often show benefits within one to two weeks of consistent use, with full effects building over 30 to 60 days. The clinical study of Betterbrand's mullein tincture measured outcomes at 60 days, showing significant improvements in mucus clearance and airway comfort.
Are natural lung health supplements safe to take daily?
High-quality supplements formulated by healthcare professionals are generally designed for daily use. The BetterLungs line, formulated by Dr. Chris Jackson, PharmD, uses ingredients with established safety profiles. However, always consult your healthcare provider before starting any new supplement, especially if you take medications or have existing health conditions. Betterbrand offers a 365-day money-back guarantee, allowing you to try products with confidence.
What's the difference between capsules, gummies, and tinctures for respiratory support?
Each format offers distinct advantages. Capsules (like BetterLungs Capsules) provide a comprehensive formula with multiple ingredients including NAC, mullein, and pine bark extract. Gummies (like the Mullein Gummies) offer a convenient, great-tasting option with concentrated mullein. Tinctures (like the Mullein + Chlorophyll Drops) provide faster absorption since the liquid bypasses some digestive processes. Choose based on your preferences and lifestyle—all formats can effectively support clear airways naturally.
Conclusion
Managing mucus doesn't have to mean reaching for harsh over-the-counter products. Natural approaches—staying hydrated, using steam, practicing breathing exercises, and incorporating targeted supplements—can effectively support your respiratory system's ability to clear airways and maintain comfort.
Whether you're dealing with seasonal congestion, recovering from years of smoking, or simply want to support your lung health proactively, the BetterLungs product line offers doctor-formulated options for every preference. From the comprehensive BetterLungs Capsules to the fast-absorbing Mullein Tincture and convenient Mullein Gummies, you can find the right lung cleanse support for your needs.
Ready to breathe easier? Explore Betterbrand's respiratory support products and discover why over 836,000 customers trust our science-backed formulas for their lung health.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Always consult your healthcare provider before starting any new supplement.
Sources
- Cleveland Clinic - Mucus - Overview of mucus function and production
- National Academies of Sciences - Dietary Reference Intakes for Water - Hydration recommendations
- Respiratory Medicine Journal - Research on steam inhalation for respiratory symptoms
- Mount Sinai - Mullein - Traditional uses of mullein for respiratory health
- Citruslabs Clinical Trial - 60-day study on Mullein + Chlorophyll Drops efficacy