Victor Forge
Tight throat muscles can be caused by anxiety, and singers often experience this issue. To relax the throat muscles, you can try yawning and sighing, or placing a finger on the Adam's apple as you yawn. Singers can also try specific exercises, such as inhaling a soft k sound, or singing in front of a mirror to check your facial muscles are relaxed. If anxiety is the cause of your throat tension, you can try abdominal breathing, or address the anxiety through talk therapy or medication.
How to relax all throat muscles
| Characteristics | Values |
|---|---|
| Abdominal breathing | Place a hand on the belly, relax the shoulders, and breathe into the belly, fully inflating the lungs with air. |
| Exhaling | If hyperventilating, try exhaling slowly, as though blowing out a candle, to slow things down. |
| Neck stretches | Roll the neck from side to side, holding each side for 5-10 seconds. |
| Yawning | Yawn while inhaling, then release with a sigh. |
| Singing | Sing songs that make you feel reassured. |
| Jaw massage | Create small circles using the pads of your fingers, starting below the ears and moving along the jaw muscles. |
| Swallowing exercises | Hold your breath, turn your head to one side, and then let go of your breath while saying "ahh". |
| Mouth and throat exercises | Stick out your tongue and try to touch your chin, holding for 10-15 seconds. |
| Yoga | Practicing yoga can help decrease overall tension. |
| Talk therapy | Talking things out with a trusted friend or therapist can help alleviate throat tension. |
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Neck stretches and rolls
Neck Rolls
- Sit or stand with your head held high and your back straight.
- Slowly tilt your head forward, bringing your chin towards your chest.
- Hold this position for 15 to 30 seconds.
- Return to the starting position.
- Repeat this movement 5 to 10 times or until you feel your throat and neck relax.
Side-to-Side Neck Tilts
- Start by sitting upright in a chair, facing forward, with your shoulders relaxed.
- Gently tilt your head to the right, feeling the stretch on the left side of your neck.
- Hold this position for 5 seconds, gradually increasing the duration up to 15-30 seconds.
- Return to the centre.
- Repeat the stretch on the opposite side, tilting your head to the left.
- Perform this stretch 2 to 4 times on each side.
Resistance Neck Stretch
- Begin by sitting or standing with your head facing straight ahead.
- Slowly lean your head to the left.
- Using your left hand, gently apply resistance by pressing against your head.
- Hold this position for 5 seconds, then return to the starting position.
- Repeat the same movement on the right side, using your right hand for resistance.
- Alternate between the left and right sides, performing 10 repetitions on each side.
Shoulder Shrugs
- Stand or sit with your head facing forward.
- Shrug your shoulders towards your ears, lifting them up as high as you comfortably can.
- Hold this position for a few seconds, feeling the stretch in your neck and shoulders.
- Slowly lower your shoulders back down, releasing the tension.
- Repeat this movement 5 times.
Towel Stretch
- Take a rolled-up towel and place it around the back of your neck.
- Hold both ends of the towel taut with your hands.
- Starting with your head facing forward, slowly tilt your head back and look upwards.
- As you look up, allow your hands to move upward, providing support to your head and neck.
- Hold the stretched position for a few seconds, then return to the starting position.
- Repeat this stretch 10 to 15 times.
It is important to listen to your body and stop if you experience any pain during these stretches. You should feel a gentle pull or stretch, but it should not be uncomfortable or painful. These neck stretches and rolls can help relieve tension, improve flexibility, and enhance your overall well-being.
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Singing and facial exercises
Singing and acting are challenging pursuits, and it is common for performers to experience a tightening of the throat due to nervousness. This can be attributed to the "fight or flight" response, which causes the constrictor muscles in the throat to contract. These muscles are ordinarily used for swallowing, and they can significantly hinder your performance if they are engaged while singing or speaking.
To relax your throat muscles, you must first relax your body as a whole. This can be achieved through meditation, mobility work, and awareness modalities such as the Alexander Technique, which can help you align your posture. Yoga can also be beneficial, with poses like the Cobra or Cat-Cow aiding in opening the chest and releasing tension in the neck and back.
Deep breathing techniques are another effective way to relax the throat muscles. Try inhaling through a straw, ensuring your abdomen expands, and then exhaling naturally while keeping your shoulders and chest relaxed. Alternatively, exhale through pursed lips as if blowing out a candle, focusing on keeping your jaw and throat relaxed. This technique helps slow down exhalation and makes your breathing more deliberate.
Another breathing exercise involves inhaling through your nose, ensuring your abdomen expands, and then exhaling with a gentle "ah" at a natural pitch. Repeat this exercise five times, focusing on inhaling completely and sighing to release the yawn fully.
You can also try a laryngeal self-massage to reduce strain and improve your knowledge of your throat. Use firm but gentle pressure, being precise with your movements. One technique involves running your thumbs down the sides of your cheekbones in front of your ears, from your temples to the bottom of your jaw. This massages the masseter muscle, which clenches your jaw.
Additionally, facial exercises can help relax the throat muscles. Try "lifting," which involves slightly lifting your cheeks as if smiling without going to extremes. Strengthening the zygomatic muscles in this way pulls them away from your throat, reducing pressure.
Finally, humming is an excellent closed-mouth exercise to reduce throat tension. Stand or sit up straight, ensuring your neck is aligned with your spine. Initiate a hum from a diaphragmatic breath, keeping your lips lightly together and relaxed. Start at a comfortable pitch and aim for a smooth, uninterrupted sound for 30-60 seconds.
Remember, it is crucial to warm up properly before singing or speaking to prevent straining your throat.
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Abdominal breathing
To begin abdominal breathing, bring your attention to your breath. If you are hyperventilating, try exhaling slowly and purposefully, as if you are blowing out a candle. This will help to slow down your breathing. Place one hand on your belly, ensuring your shoulders are relaxed. Breathe into your belly, fully inflating your lungs with air. Notice your hand rising as your belly expands. Then, exhale fully through your mouth, allowing your belly to relax. Observe your hand moving inward as you exhale. Keep breathing in this manner, feeling your hand rise and fall with each breath. If you find it helpful, you can make a soft "sss" sound while exhaling. If anxious thoughts arise, gently bring your focus back to your breath.
In addition to abdominal breathing, there are other techniques to relax throat muscles. These include yawning while inhaling and releasing with a sigh, gently stretching the neck and shoulders, and singing or vocal exercises.
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Massage
You can also try a circumlaryngeal self-massage. Using your thumb and forefinger, locate your Adam's apple and move your fingers to the outside of your voice box. Start making small circles with your fingers along the outside of your voice box and slowly pull down on both sides. When you reach the bottom of your throat, start back up at the top. Repeat this process for a total of 10 passes or massage for at least 2 minutes.
If you can, it can be beneficial to get a professional massage, as they will be able to reach areas that you cannot and can pinpoint problem areas.
In addition to massage, there are several other techniques you can use to relax your throat muscles. These include:
- Practicing breathing techniques, such as abdominal breathing
- Yawning and sighing
- Neck stretches and rolls
- Singing
- Mouth and throat exercises
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Yoga
A simple exercise to relax the throat involves sitting in a comfortable position and focusing on your breath. Inhale as if yawning, then sigh quietly as you breathe out. Repeat this as often as you need to relax.
Another exercise involves placing your hands on your stomach and inhaling, watching your stomach and hands expand. Hold your breath for a moment, then relax. Repeat this a few times, focusing on your breath. If you are hyperventilating, try exhaling slowly, as if blowing out a candle, to calm yourself.
You can also try rolling your neck from side to side, holding each position for 5 seconds, and repeating 5-10 times. This will help open up your throat and relieve tightness.
Additionally, facial exercises can help relax the throat muscles. Try this exercise: use a hooked finger to gently pull your right cheek outward, then use your facial muscles to pull your cheek back inward. Repeat 10 times on each side.
These yoga techniques can help relax the throat muscles and alleviate any tension or anxiety you may be feeling.
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Frequently asked questions
Here are some techniques to relax your throat muscles:
- Practise breathing techniques.
- Try drinking warm liquids like tea.
- Use calming techniques like meditation or progressive muscle relaxation.
- Try over-the-counter treatments like lozenges or throat sprays.
- Singers warm up their vocal cords before performing to ease any tightness in the throat.
Here are some exercises to relax your throat muscles:
- Jaw massage: Create small circles using the pads of your fingers. Start below your ears and move along the muscles of your jaw. Work up to 2 minutes on both sides.
- Sub-occipital release: Sit up straight. Drop your chin to your chest. Let your head hang. You will feel a stretch along the back of your neck.
- Circumlaryngeal massage: Using your thumb and forefinger, locate your Adam’s apple. Then, move your fingers to the outside of your voice box. Start making small circles with your fingers along the outside of your voice box and pull down slowly on both sides.
If self-care measures and relaxation techniques are not providing sufficient relief, or if the feeling of tightness is distressing and impacting your quality of life, you should seek help from a healthcare professional.
