According to Ayurveda, good health depends on the balance of Vata, Pitta, and Kapha. During seasonal changes, Kapha tends to increase naturally in the body. Fluctuating temperatures, oily and spicy foods, weak digestion, and low immunity can all worsen the problem, leading to cough, cold, throat congestion, heaviness, and lethargy.

Spiritual guru Sadhguru suggests a few simple home-based practices to help control excess phlegm and support respiratory health.

1. Avoid Dairy Products

Sadhguru advises staying away from milk and dairy products if you’re struggling with excess phlegm. Dairy is believed to increase Kapha, and reducing its intake may help phlegm subside naturally over time.

2. Black Pepper with Honey

• Lightly crush 10–12 black peppercorns (do not make a fine powder).

• Soak them in 1–2 teaspoons of pure honey for about 10–12 hours.

• Chew and consume this mixture in the morning.

This traditional remedy is believed to help loosen and reduce mucus buildup in the throat.

3. Practice Pranayama Daily

Regular breathing exercises can help improve lung function and reduce cough. Sadhguru recommends Kapalabhati pranayama for clearing the respiratory system. With consistent practice, cough and throat congestion may gradually improve.

4. Use Turmeric Wisely

Turmeric is known in Ayurveda for its warming and cleansing properties. When combined with black pepper, its effectiveness may increase. This combination is often suggested for people dealing with phlegm-related issues such as chronic cough, sinus discomfort, or seasonal congestion.