Breathe Easier: The Best Sleeping Position to Clear Lungs and Postural Drainage

A woman sitting up in bed coughing and holding her chest, trying to find the best sleeping position to clear lungs.

Are breathing issues messing with your zzzs? Read this to learn the best sleeping position to clear lungs and how to use postural drainage for easier breathing.


If there’s one thing that can prevent you from getting deep and restful sleep, it’s respiratory issues. Mucus-filled lungs make it difficult to catch a breath. Luckily, certain sleeping positions can help you breathe better.


This article will also introduce you to postural drainage, a technique that uses the power of gravity to clear your lungs of mucus. It’ll help you breathe easier despite respiratory problems.

Key Takeaways

  • Experts recommend sleeping on your side with an elevated head is the best way to clear the lungs when dealing with an accumulation of mucus.

  • Postural drainage uses gravity to assist in clearing mucus from the lungs by positioning the body in specific ways.

Table of Contents

What’s the Best Sleeping Position to Clear Lungs Naturally?

A man in the side-lying position, using pillows to elevate his head to clear his lungs as he sleeps.

It might sound surprising, but your sleep position can impact your lung health when you’re sick.


Sleeping flat on your back (also known as the supine sleep posture) can lead to mucus pooling in your lungs. In this case, gravity works against you. Apart from being downright uncomfortable, the accumulation of mucus can result in breathing difficulties and, potentially, infections. (Yikes!)


But don’t worry because there are ways to catch zzzs that encourage mucus to flow to larger airways, helping you clear it. The best sleeping position to naturally clear lungs is lying on your side.


Romina Wahab, MD told ColumbiaDoctors: “Try laying on your side, not back. These tricks can work because you usually have nasal congestion when coughing. Mucus buildup can drip back into your throat (AKA post-nasal drip) and trigger the cough. Elevating your head or laying on your side may let the mucus drip out instead of back into your throat.(1)”


Here’s how to sleep on your side to help clear your lungs:


  • Choose your preferred side to sleep on. (Don’t worry you can alternate sides throughout the night.)

  • Keep your head elevated with a pillow to help mucus drain from your lungs’ upper lobes. (You can also use a wedge pillow under a regular pillow to raise your head more.)

  • Don’t forget to keep your spine aligned with a pillow between your legs. It’ll also help reduce pressure pain on your hips and lower back.


Elizabeth Rainbolt, MD, family medicine physician, told Cleveland Clinic: “Elevating your head is probably the best sleeping position” and “whether it’s by adding another pillow or raising the head of your bed, this can help your cough by not allowing drainage to collect at the back of your throat too much.(2)”


(Oh, and just in case you need more information, read our blog post on the best sleeping position for breathing problems. Also, you might be interested in our related article on the best sleeping position for asthma.)

What’s Postural Drainage?

Now, let’s look at postural drainage. Postural drainage comprises several poses you can do when awake. They’re not to be confused with sleep positions for clearing the lungs. But both have to do with the way you position your body.


Medical News Today says: “Postural drainage is a technique used to help people drain unwanted bodily fluids, such as mucus, from their lungs to aid breathing.(3)” The technique about using gravity to clear your lungs by elevating or tilting certain body parts. The whole point of this is to help the mucus move towards larger airways. When it does, it’s easier to cough up.


Postural drainage has been a go-to for people with respiratory issues for quite some time. It’s helpful for conditions like asthma, cystic fibrosis and chronic bronchitis, to name a few. However, you can practice postural drainage even if you have none of these conditions. (Say you want to expel mucus from your lungs if you have a bad cough or cold.)


According to St. Luke’s Health System: “Postural drainage is a way to change your body position to help your lungs drain. If you have a long-term (chronic) lung problem associated with excessive mucus, or you have increased mucus from an infection, lying with your chest lower than your belly (abdomen) can help loosen and drain extra mucus from your lungs.(4)”


However, it’s important to note that the jury isn’t 100% in regarding the efficacy of postural drainage. Some studies show that it isn’t effective for pneumonia, for instance.

What Are Postural Drainage Positions to Try at Home?

People demonstrating the various postural drainage positions you can try at home.

Keep in mind that there are advanced postural drainage positions that require the assistance of a trained medical professional. These advanced postures are usually reserved for more severe respiratory issues.


But you can indeed do some basic postural drainage positions in the comfort of your home. (You’ll want to consult your healthcare provider, especially when you have underlying medical conditions.) Here are a few to try on the bed or floor:

Side-Lying Position

For this postural drainage position, lie down on your side. Elevate your head with a pillow or 2. A pillow between your legs supports your back and keeps your spine aligned.


Now, relax as you breathe deeply. Keep in mind that lying down on your right side clears the bottom portion of your left lung and vice versa for your right lung.

Prone Position

Lie facedown, placing pillows under your chest and abdomen. You’ll need more height, so add another pillow (or 2) to keep you comfy as you allow the mucus to drain.


Take deep breaths. This posture is best for clearing mucus from the lungs’ middle and lower lobes.

Supine Position

This postural drainage position has you lying on your back. Your chest must be lower than your hips. You can use pillows to help you achieve this. This posture is ideal for draining mucus from the lower frontal parts of the lungs.


There are a couple of things to keep in mind as you do these postural drainage positions:


One is to breathe deeply, inhaling through your nose and exhaling through your mouth. Use controlled coughing if you feel like coughing after holding either of these positions. (More on this coughing technique later, so keep reading!)


Pillows are your best friend when it comes to postural drainage. The idea here is to keep your chest lower than your hips, so pillows come in handy. This applies to any of the positions we listed above. Oh, and you’ll need to hold each position for at least 5 minutes.


If your symptoms don’t improve or worsen, see your doctor. Postural drainage positions can help, but they aren’t replacements for medical treatments.

How Do You Make Postural Drainage Part of Your Routine?

First, slow but sure wins the race. If you haven’t tried postural drainage before, begin with shorter sessions. (Remember, though, that these postures must be held for at least 5 minutes.) Once you’re more comfortable with the postures, you can start lengthening the duration.


Next, you might want to complement postural drainage with other respiratory exercises or devices. Try deep breathing, controlled coughing or using a Flutter valve or acapella.


In case you’re wondering, here’s what controlled coughing entails:


  • Sit on a chair with your feet on the floor.

  • Lean slightly forward, inhaling slowly through your nose. Exhale while leaning forward and pressing your arms against your abdomen.

  • Cough sharply 2 to 3 times with your mouth slightly open. (The first cough loosens the mucus, and the next coughs expel it.)

  • Then, inhale gently through the nose to prevent mucus from going back to the airways.

  • Rest and repeat as needed.


Is it the first time you’ve heard about a Flutter valve? Medical News Today says, “The Flutter valve works by increasing airflow behind secretions and moving them into the main airways. This helps a person get rid of the secretions through coughing. A person must be in an upright position to use a Flutter valve.(5)”


Flutter valves are typically used by people with Chronic Obstructive Pulmonary Disease (COPD). Meanwhile, an acapella works similarly to the Flutter valve, except you can use it in any position.


If you want postural drainage work, you need to stay hydrated. Drinking water and other fluids thins mucus, making it easier to expel. Also, make it your practice to do postural drainage first thing in the morning and before bedtime for the best results.


It also works best when your stomach is empty. Mount Sinai says, “The best time to do postural drainage is either before a meal or an hour and a half after a meal.(6)”


You need to be consistent with postural drainage for it to be effective. That’s why it's a smart move to practice it daily. Think of it this way: It’ll mean breathing easier every day.

What Not to Do in Postural Drainage

So, now you know how to incorporate postural drainage into your routine. It’s also important to know what you should avoid when practicing it.


  1. Water, water, water. We really can’t emphasize enough the importance of drinking lots of fluids. Dehydration thickens mucus, making it more difficult to expel.

  2. Another common mistake to avoid is forcing your coughs. Cough gently. Otherwise, you may feel uncomfortable or even get injured.

  3. If you want postural drainage to work for you, do it properly. Ask your doctor for tips and guidance on how to do it right at home. Incorrect postural drainage positions won’t yield any benefits and may cause injury.

  4. As we mentioned earlier, consistency is key in postural drainage. Try not to skip sessions. Incorporating it into your daily routine makes it more effective.


Be mindful of these errors to maximize the benefits of postural drainage and breathe easier. Postural drainage is generally considered safe as long as it's done correctly. If your symptoms worsen, contact your doctor immediately or seek emergency treatment.


Healthline says warning signs include wheezing, persistent coughing persistently, or a 100.4 degrees Fahrenheit or 38 degrees Celsius fever. Other red flags are if your mucus increases or turns brown, bloody or smelly. It’s an emergency if you experience shortness of breath, trouble breathing, confusion, blue skin, coughing up blood, or severe pain during or after postural drainage(7).

Conclusion

We hope this blog post was a good introduction to the best sleeping position for lungs and postural drainage.


Remember that the side-lying sleep position can significantly help drain mucus when catching zzzs. Also, consistent (and correct) practice of postural drainage techniques can help you expel mucus and breathe better daily.


Sleep is vital to your health and well-being, especially when you are sick. It gives your immune system that much-needed boost, so getting quality zzzs is essential. It’s as much a preventive measure as it is a cure.


Have you ever used postural drainage or side sleeping to help clear your lungs and get better sleep? Let us know how it worked for you by leaving a comment below.

Sources:  

(1) "How to Sleep When You Have a Cough.” ColumbiaDoctors, www.columbiadoctors.org/news/how-sleep-when-you-have-cough. Accessed 06 November 2024.

(2) “9 Ways To Stop Coughing at Night.” Cleveland Clinic, health.clevelandclinic.org/how-to-stop-coughing-at-night. Accessed 06 November 2024.

(3) “What to know about postural drainage.” Medical News Today, www.medicalnewstoday.com/articles/postural-drainage. Accessed 06 November 2024.

(4) “Postural Drainage.” St. Luke’s Health System, www.saintlukeskc.org/health-library/49. Accessed 06 November 2024.

(5) “Flutter valves for COPD: How they work and how to use.” Medical News Today, www.medicalnewstoday.com/articles/flutter-valve-copd. Accessed 06 November 2024.

(6) “Postural drainage.” Mount Sinai, www.mountsinai.org/health-library/selfcare-instructions/postural-drainage. Accessed 06 November 2024.

(7) “Postural Drainage: Does It Really Work?” Healthline, www.healthline.com/health/postural-drainage. Accessed 06 November 2024.


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