With respiratory illnesses on the rise, many people are dealing with persistent coughs that just won’t go away.

A common cold caused by a virus usually runs its course in about a week if your immune system is strong and there are no complications. Symptoms tend to peak around days 2–3, leaving you feeling drained, but they generally improve on their own. However, a lingering cough can last for another week before fully disappearing.

Coughing is your body’s natural way of clearing mucus and irritants from the airways. Mucus traps dead cells, bacteria, and viruses, but if it sits in the lungs too long, it can make breathing harder and create an environment where infections thrive. This is why it’s important to clear out mucus effectively, especially for those at risk of complications.

Here are three simple lung-cleansing techniques you can try at home to help remove mucus and breathe easier:

1. Controlled Breathing and Coughing

Sit upright in a chair or on your bed with your feet flat on the floor. Place your hands on your abdomen and take a deep breath in through your nose. As you exhale through your mouth, cough gently.

This technique helps loosen and expel mucus from deep in the lungs, not just the throat. Repeat as needed until your chest feels clearer.

2. Postural Drainage

This method uses gravity to help move mucus out of the lungs. You can do it in three different positions:

• Lying on your back: Place a thin pillow under your head and a thicker one under your hips so your chest is slightly lower than your hips. Breathe in through your nose and out through your mouth, making your exhalation twice as long as your inhalation (e.g., inhale for 4 seconds, exhale for 8 seconds). Do this for a few minutes.
• Lying on your side: Support your head with one hand and place a pillow under your hips. Follow the same breathing technique as above.
• Lying on your stomach: Rest your hands under your forehead and place a pillow under your abdomen and hips. Maintain deep, controlled breathing.

3. Back Clapping

This simple method works best with help from another person, especially in the morning or after long periods of lying down.

Sit up straight while someone cups their hands and gently claps your back from the lower part upward. This technique, commonly used by medical professionals, helps loosen mucus, making it easier to cough up.

The Right Way to Handle a Cough

Coughing is a natural and necessary reflex, so avoid suppressing it unless absolutely necessary—such as when it disrupts sleep. Before using cough medicine, make sure you understand the cause of your cough and only take medication from reliable sources.

Keeping Your Lungs Healthy

Your lungs work nonstop to filter the air you breathe, constantly defending against harmful particles. Taking steps to protect them can improve your overall health and reduce your risk of respiratory issues.