Your Chest Relief Guide: Simple Positions to Clear Mucus Naturally

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Introduction

If you've ever had a cold, catarrh, or asthma, you know how hard it can be to breathe when your chest feels full of mucus. But did you know that the way you lie down or sit can make a big difference in how easily mucus comes out or whether you start coughing? Your body position plays a big role in helping your lungs drain mucus—and that’s really important for people with asthma or blocked airways. In this post, we’ll show you simple positions you can try at home to help your chest feel clearer.


Materials Needed

  • A few pillows or a wedge

  • A stopwatch or phone timer

  • Tissue or a towel


Positions to Help Clear Mucus (Postural Drainage)

Note: Even though you can try this at home, it’s best to check with your physiotherapist or contact The Physio Diary if you’re unsure.

Assume these positions for 10-15 minutes.


  1. Upper Lungs (Top of the Chest)

When to try this: When your chest feels tight high up (near the collarbone), especially after lying down a long time or if you feel pressure in your throat. Even if you don’t have asthma, this can help with colds or catarrh.

Position: Sit upright in a chair or lean back slightly like you're relaxing in a recliner. Breathe in and out slowly and deeply.

Why it helps: It helps loosen mucus stuck at the top of your lungs.


  1. Right Middle Lung (Just under your right breast)

When to try this: If you feel mucus deep in your right chest, especially after a cold that affected your right lung more. You might hear crackling or bubbling sounds when breathing on the right side, or your chest might feel "wet" on that side.

Position: Lie on your left side. Put a pillow under your waist so your hips are higher than your head. Turn your upper body slightly so you're leaning a bit backward.

Why it helps: It lets gravity pull mucus out of the middle part of your right lung. If you feel it moving, try a gentle cough.


  1. Left Side (Below the Left Nipple – called the "Lingula")

When to try this: If you feel mucus stuck under the left nipple area—similar to the right side, but on the left.

Position: Lie on your right side with a pillow under your hips. Turn your upper body slightly backward.

Why it helps: Helps drain mucus from the lower part of your left upper lung.


  1. Lower Front Lungs (Below the Ribs)

When to try this: If you feel short of breath during activity or when lying flat. You might notice mucus low in the chest or feel pressure just under your ribcage.

Position for Right Lung: Lie on your left side with your hips raised on pillows.

Position for Left Lung: Lie on your right side with your hips raised.

Why it helps: This position helps pull mucus out of the front bottom parts of your lungs.


  1. Lower Back Lungs (Back of the Chest)

When to try this: If you wake up coughing in the morning or feel mucus deep in your chest after lying down for a long time.

Position: Lie on your stomach. Put pillows under your hips so they are slightly higher than your chest.

Why it helps: Helps drain mucus that settles in the back of the lungs—very common after sleep or rest.


How to Tell Where the Mucus Is

  • Listen closely: With the use of a stethoscope, you (or your doctor) may hear bubbling, crackling, or wheezing more clearly on one side.

  • Cough check: If your cough feels stronger when lying on one side, that side may have more mucus.

  • Chest feeling: Fullness or pressure on one side could mean mucus is stuck there.

  • Morning signs: Waking up with a wet cough or having to clear your throat often means mucus collected overnight.

  • Try and see: Try a position for one side and notice if coughing becomes more effective. If nothing happens, switch sides.


Final Thoughts

These positions are simple and can help you breathe easier when mucus builds up. They're useful not just for people with asthma, but also during colds or after infections. Just remember: don’t do anything that makes you feel dizzy or short of breath—and check in with a professional if you’re unsure.


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Comments

Anonymous said…
This was very helpful, as always. A suggestion though...kindly attach photos to the different positions for visual remembrance and to ensure that we are actually doing the right thing.
Thank you.
May 8, 2025 at 8:04 AM
The Physio Diary said…
Good evening. You're welcome!
Okay, thank you for that. We'll adjust and let when it has been uploaded. Thank you!
May 8, 2025 at 12:45 PM
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