Understanding Phlegm: Why It Builds Up and How to Naturally Reduce It

7. Try Nasal Irrigation (Neti Pot or Saline Rinse)

Rinsing your nasal passages can dramatically reduce congestion and remove irritants.

Evidence: Studies show nasal irrigation improves sinus drainage and reduces symptoms of chronic sinusitis (International Forum of Allergy & Rhinology, 2017).

• Use sterile or distilled water to avoid infection risk
• Rinse once or twice daily during congestion