Breathing technique to instantly expel "boiling phlegm"

If you have a sore throat and keep coughing without much success, try changing your breathing method immediately.

Healthy adults typically produce about 100 mL of phlegm per day. To clean waste products from the lungs and protect the lung mucosa, the body naturally produces mucus. Mucus that filters out foreign substances and harmful materials is usually expelled as saliva or nasal mucus, but when waste accumulation is high, it is expelled in the form of phlegm. During this process, intentionally coughing to spit out thick phlegm can cause severe irritation to the bronchi, so caution is advised.

Using the ACBT (Active Cycle of Breathing Technique) breathing method, you can effectively expectorate phlegm without coughing. ACBT is a breathing technique actually used in the rehabilitation process for patients with lung diseases. It fills the lower parts of the lungs with air to move the phlegm.

The ACBT breathing method is as follows. First, perform diaphragmatic breathing. Relax your upper body, place one hand on your chest and the other on your abdomen. Keep the hand on your chest still, and slowly inhale through your nose so that only your abdomen expands. Exhale twice. Repeat this breathing process about six times.

Next, place both hands on your ribs and imagine gathering air into your chest as you slowly breathe in through your nose. Relax your shoulders and chest. As your chest fills with air, your hands should spread apart. When your chest is fully inflated, hold your breath for three seconds. Naturally, open your mouth and exhale slowly. Repeat this breathing process about five times. If you feel dizzy, go back to the first step. Once your breathing feels comfortable, proceed to the second stage.

It is a process of exhaling deeply. Prepare a mirror. After comfortably inhaling, hold the mirror in front of your mouth so that your breath fogs it up, then slowly exhale. Exhale until you feel no air remaining in your lungs. Repeat the breathing two or three times. Place a tissue in front of your mouth. Take a deep breath in, then exhale so that the tissue flutters. Do not purse your lips at this time. Open your mouth wide and exhale forcefully. Repeat the movement once or twice.

After going through this process, you usually feel a signal that phlegm has come up. If you wait, the phlegm will naturally come up through the airway. If it doesn't come out, a light cough or two will suffice. If there is no signal, repeat the above process.