How to Get Rid of Chest Congestion Fast: 5 Tips

Ever felt that icky tightness in your chest, like it’s full of gunk? That’s chest congestion.

The flu, COVID-19, and RSV lead to more severe respiratory symptoms than colds do, including chest congestion, wheezing, shortness of breath, and the potential for secondary complications, such as pneumonia, she says.

The duration of chest congestion depends on its underlying cause. “This makes it highly variable and can depend on a lot of factors, such as your immune system, whether you have other health problems, if you are a smoker, etc.,” says Kirti Shanker, MD, a family medicine physician at the Ohio State University Wexner Medical Center in Columbus. “Typically, conditions like the common cold and viral illness last 7 to 10 days.”

Fortunately, there are a few things you can do at home that may help you get relief quickly. Here are five expert tips.

While good nutrition is always important, it’s especially key when you’re dealing with congestion related to a cold, the flu, or related illness, says Mary Valvano, MD, the chief medical officer at BetterNow Medicine, a private practice in Amherst and Manchester, New Hampshire. Her advice? Focus on a plant-heavy diet and try to include five to six different fruits or vegetables each day.

“Because then you've got all the anti-inflammatory chemicals and the phytonutrients that plants have, and that then helps provide your immune system ingredients that it needs to fight off whatever it is that's causing the chest congestion,” she says.

• Berries
• Broccoli
• Brussels sprouts
• Cantaloupe
• Carrots
• Citrus fruits, like oranges
• Kiwi
• Peppers
• Potatoes
• Tomatoes

For overnight relief, Dr. Valvano recommends using a cool-mist humidifier, a machine that adds moisture to the air around you. The added moisture helps keep your lungs, nasal passages, and throat hydrated, which aids in fighting irritation, Valvano says. Any basic cool mist humidifier should do the trick, she notes.

As mentioned, vitamin C and zinc are key nutrients when battling chest congestion related to a cold, flu, or related illness. Along with getting enough in your diet, taking them in supplement form could help you feel better, too.

“When people have an infection, I'll recommend that they take zinc and vitamin C to supplement whatever they're getting in their diet because that has been shown to be very helpful,” says Valvano.

Before trying any new vitamins or supplements, be sure to clear it with your doctor.

For another way to ease congestion, Dr. Shanker suggests trying steam inhalation, or breathing in steam from heated water.

If you’ve tried the basics and still need relief, Shanker suggests over-the-counter (OTC) decongestants.

Decongestants, like pseudoephedrine (Sudafed) or guaifenesin (Mucinex), work by “reducing nasal swelling and mucus production, making breathing easier,” Shanker says. Kats-Drozsdik agrees, but cautions, “Always check with your doctor before using these medicines if you have hypertension, diabetes, or certain eye conditions, such as glaucoma.”

Shanker also recommends expectorants, noting that “medications containing guaifenesin can thin and loosen mucus, aiding in its expulsion.”

“If [you’re] legitimately worried that something is not right, that it seems like more than a cold, then it's always worth getting checked out,” says Valvano.

Breathing difficulties are another warning sign that you should contact your doctor, says Valvano. “Not being able to do your normal things and finding that you're not able to do it because you're having trouble breathing is usually a warning sign that you should get that checked out, especially if it's associated with even more severe symptoms like lightheadedness or chest or back pain,” she says.

If you suspect you have the flu, with symptoms like a rapid onset of high fever, muscle aches, and severe fatigue, it’s best to get tested right away. If you test positive for influenza A or B and are within 48 hours of symptom onset, a doctor can prescribe an antiviral treatment like oseltamivir (Tamiflu). This can dramatically reduce the severity and the duration of the illness, says Shanker.

“You should seek immediate medical help if you experience a fever over 100.4 degrees F, chest pain, or cough up blood,” Shanker adds.

• Chest congestion is most commonly caused by upper respiratory infection, including the common cold, influenza, COVID-19, and RSV, and may take up to 10 days to clear.
• Proper nutrition, supplements such as vitamin C and zinc, a humidifier, steam inhalation, and over-the-counter medication may speed up the recovery process, though it can vary from person to person.
• If you’re experiencing shortness of breath or a fever over 100.4 degrees F along with chest congestion, you should seek immediate medical help.