A typical cold caused by a viral infection usually lasts about seven days if you have a good immune system and no complications. During this period, symptoms may peak over 2–3 days, leaving you feeling exhausted, but they typically subside on their own. A cough may linger for about a week before everything returns to normal.
Coughing is a natural reflex that helps expel mucus and foreign particles from the respiratory tract. Mucus contains dead cells, bacteria, viruses, and sometimes even live pathogens. If it accumulates in the lungs for too long, it can narrow the airways and make breathing difficult.
In such cases, you risk creating an environment for bacteria and viruses to multiply, potentially worsening pneumonia. That’s why techniques to expel mucus are recommended for both children and adults. Here are three simple lung-cleansing methods you can try at home to help remove mucus effectively:
1. Controlled Breathing and CoughingSit upright in a chair or on your bed with your feet flat on the floor. Rest 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 your respiratory system compress and expel mucus from deeper within the lungs, not just from the throat. Repeat several times as needed.
2. Postural DrainageYou can perform this method lying on your back, side, or stomach.
Lying on your back:
Place a thin pillow under your head and a thicker pillow under your hips so your hips are elevated higher than your chest. Inhale deeply through your nose and exhale through your mouth. Make sure your exhalation is twice as long as your inhalation (e.g., inhale for 4 seconds, exhale for 8 seconds). Repeat for a few minutes, taking breaks as needed.
Lying on your side:
Lie on one side with your hand supporting your head and a pillow under your hips to elevate them above your chest. Follow the same 1:2 breathing ratio as above.
Lying on your stomach:
Lie face down with your hands resting under your forehead and a pillow placed under your abdomen and hips. Breathe as described above.
By using gravity, this method helps draw mucus closer to the surface, making it easier to expel.
3. Back ClappingThis simple but effective technique works best with assistance, especially in the morning or after extended periods of lying down.
Sit upright with your back straight while someone cups their hands (as if scooping water) and gently claps your back from the bottom upward. This is a common technique used by doctors during patient examinations.
Expelling mucus clears the airways, making breathing easier and reducing the buildup of bacteria in the respiratory tract.
Important Notes About CoughingCoughing is a beneficial reflex, and cough suppressants should only be used if your coughing is excessive, such as at night when it disrupts sleep. Before taking any cough medication, ensure you understand the cause of your cough and use medicines from trusted sources.
Protecting Your LungsYour lungs work tirelessly every day as a super air filter, coming into contact with numerous harmful substances. Protecting your lungs is essential for maintaining your body’s first line of defense against illness.
