Home › Voice
How to stop throat clearing
Clearing your throat feels like it helps, but for many people it is a habit that irritates the voice box and makes the urge return. The good news: it is a habit you can change.
Why we clear our throats
The sensation that something is “stuck” or that the throat needs clearing has many possible triggers: mucus from the nose or sinuses, dryness, acid reflux reaching the throat, allergies, irritants such as smoke, or simply a long day of talking. Sometimes there is nothing to clear at all, and the sensation comes from an irritated or over-sensitive throat.
Why it backfires
A throat clear is a forceful movement. The vocal folds are brought together hard and then blasted apart by air. Done occasionally this does no harm. Done dozens of times a day it can irritate the delicate lining of the folds, which then feels swollen or sticky, which makes you want to clear again. That loop is why the habit is so persistent.
What to do instead
When the urge arrives, try one of these in place of the clear. Pick the one you find easiest and use it consistently for two weeks.
- Swallow. A firm swallow often settles the sensation. Take a small sip of water first if your mouth is dry.
- Sip water. Small, frequent sips keep the throat moist. Staying generally well hydrated is sensible, although the evidence that drinking extra water changes how the vocal folds work is limited, so think of sips as a comfort strategy.
- Silent cough (a “huff”). Breathe in, then push the air out in a quick, breathy “haa” with no voice. It moves mucus with far less impact than a voiced cough.
- Gentle hum. A soft “mm-hm” or hum on a comfortable pitch can ease the tickle.
- Yawn–sigh. Open the throat in a half-yawn and let the air out on a long sigh. It relaxes the area and breaks the habit loop.
- Quiet nasal breathing. Slow breaths through the nose for a few cycles can calm an irritated throat.
Look for the cause
If you clear your throat a lot, it is worth asking why. Common contributors include:
- Reflux (laryngopharyngeal reflux): a sour taste, throat burning, or symptoms worse after meals or when lying down.
- Post-nasal drip and allergies: a blocked nose, sneezing, or mucus running down the back of the throat.
- Dry air, smoke and irritants: air-conditioned rooms, cigarette smoke, dust, strong fragrances.
- Voice overuse: long periods of talking, shouting or speaking over noise.
- Medication side effects: some medicines dry the mouth and throat.
Treating the underlying cause, with your doctor’s help, often reduces the urge more than willpower alone.
A simple two-week plan
- For three days just notice. Tally how many times you clear your throat and when it happens.
- Choose one replacement from the list above and carry water with you.
- Each time you catch yourself, use your replacement instead. Do not aim for perfection; aim for fewer clears each day.
- Re-count at the end of week two. Most people see a clear drop if they stay consistent.
When to see a doctor. Hoarseness or voice changes that last more than about four weeks should be checked by a doctor, who may refer you to an ear, nose and throat (ENT) specialist; clinical guidelines recommend this for any persistent hoarseness. Seek prompt help for coughing up blood, pain when swallowing, difficulty swallowing or breathing, or a new lump in the neck.
How a speech therapist can help
A speech and language therapist with voice training can assess how you use your voice, teach safer ways to manage the urge, and work with your doctor if reflux or allergy is involved. See speech therapy in Singapore for what to expect.
Sources and further reading
- Stachler, R. J., et al. (2018). Clinical practice guideline: Hoarseness (dysphonia), update. Otolaryngology–Head and Neck Surgery, 158(1_suppl), S1–S42.