Relaxing throat muscles during anxiety in a 5-step process
In the face of anxiety, it's essential to have a toolkit of strategies to help manage symptoms and find relief. This article explores various techniques to cope with anxiety, particularly focusing on methods that can help alleviate throat tension.
Firstly, deep, slow breathing is a quick and effective way to relax throat muscles during anxiety episodes. Techniques such as humming bee breath (Bhramari Pranayama) and pursed lip breathing, combined with gentle neck stretches or rolls, can immediately ease tension in the face, neck, and throat [1][2]. Additionally, drinking water, swallowing saliva, or gargling can help release throat tightness during stressful moments [2].
For sustained relief, regular practice of breathing exercises like 4-7-8 breathing or box (square) breathing can help activate the parasympathetic nervous system, reducing overall stress and muscle tightness [3]. Progressive muscle relaxation—tensing and then relaxing muscle groups—increases body awareness and reduces chronic muscle tension, including in the neck and throat [5]. Incorporating gentle neck stretches and mindful movement enhances circulation and flexibility, supporting both physical and mental relaxation [2].
Singing exercises can also help relax throat muscles and regulate breathing. This can include singing basic scales, doing vocal warmup techniques, and humming [4]. Yawning while inhaling and releasing with a sigh can also relax the muscles in the throat.
Anxiety can cause physical symptoms, including throat tension, a tight band around the throat, a lump in the throat, and a tight or strained voice [1]. If these symptoms persist for a long period or affect a person's daily life, it's crucial to speak with a doctor or therapist [1].
Periods of anxiety and stress can cause the globus sensation - the feeling that a person has a lump in their throat. This sensation can be due to various causes such as acid reflux, postnasal drip, sinusitis, hiatal hernia, and goiter [6]. Placing a finger on the Adam's apple while yawning can help monitor the relaxation of the throat.
Treatment for anxiety involves talk therapy, medication, or a combination of both [7]. Talk therapy, or psychotherapy, is the primary treatment for anxiety, with various types available such as CBT, DBT, ACT, and EMDR [7]. Emotional freedom technique (EFT) can also help reduce anxiety [7].
If you're seeking low-cost therapy, you can find resources here. Therapy is available via in-person sessions, over the phone, or via video calls, making it accessible to everyone.
Physical movement can help "burn off" nervous energy when a person is anxious. Mindfulness practices, such as yoga, tai chi, and creative hobbies, can help reduce anxiety [1]. Reaching out to trusted friends or family when things are difficult, maintaining a healthy sleep routine, avoiding caffeine, eating balanced meals, and keeping a journal can also be beneficial ways to cope with anxiety [8].
Remember, resolving anxious feelings will typically cause any globus sensation to stop. It's essential to prioritise self-care and seek help when needed to manage anxiety effectively.
- Besides breathing exercises, singing exercises can also help relax throat muscles and regulate breathing, alleviating symptoms of anxiety.
- Deep, slow breathing and humming bee breath are quick and effective methods to ease throat tension during anxiety episodes, while progressively relaxing muscle groups helps reduce chronic muscle tension.
- Persistent throat tension and daily life disruption may require professional attention, as these symptoms can indicate an underlying condition such as anxiety or other diseases like hepatitis or ulcerative colitis.
- In the realm of health-and-wellness and fitness-and-exercise, mindfulness practices like yoga and tai chi can help reduce anxiety levels, promoting both physical and mental health.
- Anxiety can manifest physically via a tight throat, lump in the throat, and strained voice, necessitating consultation with a doctor or therapist for proper diagnosis and treatment.
- The globus sensation, feeling a lump in the throat, can be caused by various diseases like acid reflux, postnasal drip, sinusitis, hiatal hernia, and goiter, emphasizing the importance of seeking medical advice when symptoms persist.
- Low-cost therapy resources are available for individuals seeking professional help in managing anxiety, with treatments including talk therapy (CBT, DBT, ACT, EMDR, and EFT) and medication.
- Taking care of mental health includes reaching out to trusted friends or family, maintaining a healthy sleep routine, avoiding caffeine, eating balanced meals, keeping a journal, and prioritizing self-care to cope effectively with anxiety.
