How to get rid of phlegm

Sarah • Married. Beautiful baby girl July 2016. Miscarriage October 2017. TTC again.
Been having a lot of phlegm. It makes me gag and then that makes me puke. It's usually.. Tmi.. Like boogers but still attached at my nose. So I can't just spit it out. Its one long strand of nasty and gaggy phlegm.