Phlegm that feels “stuck” in your throat is usually thick mucus from a cold, allergies/post‑nasal drip, dry air, or reflux. The goal is to thin it, moisten your airway, and move it upward so you can clear it without tearing up your throat.

Note: This is general information, not medical advice. If you have severe symptoms or high-risk conditions, contact a clinician.

What works best (quick wins)

1) Warm fluids + steady sipping

Thick mucus is harder to move. Warm liquids help thin secretions and soothe irritation.

  • Warm water, tea, broth
  • Sip continuously for 10–20 minutes
  • Aim for pale-yellow urine over the day (a practical hydration check)

2) Steam / humid air

Moist air can loosen sticky throat mucus fast.

  • Hot shower (breathe in slowly)
  • Bowl of hot water + towel (use caution to avoid burns)
  • Humidifier in your room, especially overnight

Tip: Gentle nasal breaths + slow mouth exhales often feel better than big, forceful breaths.

3) Warm salt-water gargle

A classic that targets the throat directly.

Mix: ½ teaspoon salt in 1 cup warm water
How: Gargle deep in the throat for 20–30 seconds, repeat 2–3 times.

4) “Huff cough” (more effective than a normal cough)

If regular coughing isn’t moving anything, try this technique to push mucus upward.

  1. Take a medium breath (not a huge one)
  2. Forcefully exhale like fogging a mirror — “huff”
  3. Do 2–3 huffs, then cough once to clear

5) Honey (optional lemon)

Honey can coat and calm the throat while you work the mucus loose.

  • 1 teaspoon honey straight, or in warm water/tea
  • Add lemon if you like

Do not give honey to children under 1 year old.

Helpful add-ons

OTC expectorant: guaifenesin

Guaifenesin (commonly sold as “Mucinex”) can help loosen mucus, but it works best when you also drink plenty of water.

  • Follow the package directions
  • Avoid combination products that heavily suppress cough unless you truly need cough suppression (you generally want mucus moving)

If you have medical conditions or take multiple medications, check with a pharmacist.

Nasal rinse for post-nasal drip

If the “throat phlegm” is actually drip from your nose/sinuses, a saline rinse can help.

  • Use sterile/distilled water or properly boiled-and-cooled water
  • Follow device instructions (neti pot / squeeze bottle)

Things that can make it worse

These often thicken mucus or irritate the airway:

  • Dehydration
  • Very cold drinks (for some people)
  • Alcohol
  • Smoking/vaping
  • Dry indoor air

Dairy is a mixed bag — it doesn’t create more mucus for most people, but it can make some folks feel “thicker.” If you notice that effect, pause it temporarily.

When to get checked

Seek medical care urgently if you have:

  • Trouble breathing, wheezing, or lips/face turning blue/gray
  • Chest pain, confusion, or severe weakness
  • Coughing up blood (more than a tiny streak)

Contact a clinician soon (same day/next day) if you have:

  • Fever that persists >3 days or returns after improving
  • Phlegm that is foul-smelling, rust-colored, or persistently green with worsening symptoms
  • Symptoms lasting longer than ~2 weeks
  • Frequent “stuck mucus” along with heartburn/reflux or constant throat clearing (could be reflux-related)

A simple 10-minute “unstick it” routine

Try this in order:

  1. Warm drink (2–3 minutes of sipping)
  2. Steam (3–5 minutes)
  3. Salt-water gargle (1 minute)
  4. Huff cough (30 seconds)
  5. Repeat once if needed

If you want to narrow the cause, ask yourself:

  • Is it worse in the morning (often post-nasal drip or reflux)?
  • Worse at night (often reflux or dry air)?
  • Any allergies, recent cold, or dry indoor heat?