Stop Throat Clearing

Know The Vocal Hygiene Habits That Stop Throat Clearing

Most people don't realize that how you use your voice throughout the day affects throat clearing at night and the next morning.

If you're a teacher, call center worker, or anyone who talks a lot for work, you're straining your vocal cords without realizing it.

Here's what vocal coaches and speech therapists recommend:

• Stay vocally hydrated: Drink warm water throughout the day, not just when your throat feels dry. Room temperature or warm is better than ice cold, which can constrict your throat.

• Use your voice correctly: Don't yell or speak loudly for extended periods. If you need to project your voice, learn to use breath support instead of straining.

• Take vocal rest breaks: If you talk all day for work, give your voice 5-10 minute breaks where you don't speak at all. Text instead of calling during these breaks.

• Avoid whispering: Weirdly, whispering strains your vocal cords MORE than speaking normally. If your throat hurts, don't whisper - either speak normally or stay silent.

• Warm up your voice: Just like athletes warm up before exercise, warm up your voice before extended speaking. Gentle humming, lip trills, and easy scales help.

Foods that thin mucus naturally:

Pineapple: Contains bromelain, an enzyme that breaks down mucus proteins. Fresh pineapple works better than canned.

Ginger: Anti-inflammatory and helps break up mucus. Make ginger tea by boiling fresh ginger slices for 10 minutes.

Garlic: Contains allicin which thins mucus and has antimicrobial properties. Best consumed raw or lightly cooked.

Turmeric with black pepper: The curcumin in turmeric is anti-inflammatory, and black pepper makes it absorbable. Add to warm milk or tea.

Spicy foods (if you can tolerate them): Chili, horseradish, and wasabi temporarily thin mucus and help drainage. But if you have reflux, skip this.

The Exercises That Reset Your Throat

Breathing Exercise:

When you chronically clear your throat, you develop a habit loop. 

Your throat feels weird → you clear it → it feels temporarily better → it feels weird again → you clear again.

Breaking this loop requires retraining both your throat and your nervous system. These breathing exercises help reset that sensitivity.

The Humming Exercise (for overall throat health):

Humming creates gentle vibrations that massage your vocal cords and reduce tension.

• Sit comfortably

• Take a deep breath

• Hum on a comfortable note for as long as your breath lasts

• Repeat 5-10 times

Do this twice daily, especially in the morning when throat clearing is the worst.