by Francie La Flow

Maybe you know the lump in your throat right before you say the thing, the words you swallow, the voice that goes small in one room and pushes too hard in the next.

In yoga, all of that lives in the throat chakra. I have spent more than 15 years working with voices, my own included, and this is my guide to what a blocked throat chakra feels like, where it comes from, and how to bring it back into balance through your breath, your body and your sound.

What is the throat chakra?

The throat chakra, Vishuddha in Sanskrit, is the fifth of the seven main chakras. It sits at the larynx, the first of the upper three chakras, and in the yogic tradition it is the center of physical and spiritual purification. Visha means impurity or poison, and shuddhi means purification.

It is often called the soul’s gate, because the throat is the bridge between the emotions of the heart and the thoughts of the head. This is where what you feel and what you think find their way out into the world.

Your throat chakra is your center of communication, creativity, will, self-expression and deep listening. It holds your ability to speak your truth, to speak up for yourself, and to say what matters to you.

When the throat chakra is balanced, prana, your life force energy, flows and you feel energized and bright. When it is stressed or out of balance, you can feel drained. It feels most open when your heart is relaxed and you are allowing yourself to just be. Every time you restrict, control or hold back a part of yourself, your throat feels it.

Signs of a blocked or imbalanced throat chakra

A throat chakra can fall out of balance in two directions. It can close down and go quiet, or it can run too hot and push. Most of us move between both, depending on the room we are in.

Signs of a blocked or underactive throat chakra

• A tight, lumpy or foggy feeling in your throat before you speak
• Swallowing your words, or trailing off at the end of sentences
• Speaking very quietly, or losing your voice during conflict
• Timidity, and apologizing before you say anything
• Struggling to express your needs, desires, opinions or boundaries
• Doubting that you deserve to be heard
• Creative ideas that stay stuck inside you

Signs of an overactive throat chakra

• Excessive talking
• A pushed, forceful or strained voice
• Arrogance and controlling behavior
• Gossip, or hurtful and mean words
• Habitual dishonesty or manipulation
• Harsh judgment of yourself and others

Signs of a balanced throat chakra

• A sense of feeling worthy
• Self-acceptance and authenticity
• Being able to express your truth
• Being able to listen to your inner voice
• Ideas, hopes and dreams that flow
• Saying what you need, what you want and what you think

Each sign of imbalance is a clue to where your body learned to protect you, and each one has its own way back.

The throat chakra in your body

In the body, the throat chakra is connected with your neck, jaw, mouth, shoulders and upper back. That is often where you feel it first: a clenched jaw, shoulders creeping up toward your ears, a stiff neck, a throat that tightens right before you say something that matters.

One gentle note. If you have a sore throat that will not go away, hoarseness that lasts more than a few weeks, or pain when you swallow, please see a doctor first. The practices here are for your energy, your nervous system and your expression, and they sit alongside medical care.

What blocks the throat chakra?

When your chakras are balanced, you digest life’s experiences with ease and they help you grow. When experiences are left unprocessed, unexpressed or undigested, any chakra can become blocked, or swing into being overactive or underactive.

For the throat chakra, some of the most common causes are:

• Conflict and stress that never got resolved
• Trauma, and painful experiences you never had a safe place to express
• Beliefs about yourself that tell you to stay quiet
• Growing up in a family or community where speaking up felt risky
• Long habits of holding back, people-pleasing or keeping the peace

Some traditions also speak of karmic patterns carried in from before this life.

Underneath the causes there are often core wounds that live at the level of the throat:

• Struggling to trust in what you believe
• Doubting that you deserve to be heard
• Shutting down, so your needs go unmet
• A feeling of ongoing disappointment and dissatisfaction with life

That second one is the worthiness wound, and I wrote a whole piece about it: healing the worthiness wound and reclaiming your voice.

Throat chakra blockage, trauma and your nervous system

This is where my own work lives, so let me bring the chakra into the body.

The nerves that move your vocal folds are branches of the vagus nerve, which plays a big part in how your body shifts between feeling on guard and feeling settled. So your voice tends to change quickly with your state. When you feel safe, your breath drops, your throat softens and your voice flows. When part of you feels unsafe, your jaw, tongue, ribs and larynx brace to protect you.

That bracing often sounds like one of four very familiar voices: the pushed voice of fight, the rushed voice of flight, the stuck voice of freeze, and the pleasing voice of fawn. I go through each one, with a practice for each, in Trauma and the voice: how the nervous system speaks through the throat.

I know this from the inside. In 2016 I lost my voice for a year and a half. It hurt to talk and it hurt to sing. Doctors put tubes down my throat and told me I needed more rest and more ginger tea. Then a friend gently asked me, “Has anything emotional happened to you recently?” That question changed my life, and it changed how I work with every voice I meet.

The insight lives in your head. The block lives in your body. So the way through is physical too.

How to balance your throat chakra: 7 gentle practices

You find your voice by using it. These seven practices start with your body and move toward your words, because a throat that feels safe opens much more easily.

1. Soften your jaw, neck and throat

Let your teeth come apart and let your tongue rest. Roll your head slowly from side to side and let your shoulders drop away from your ears. Consciously relaxing your jaw, neck and throat is the quickest way I know to tell your body it can stop bracing.

2. Lengthen your exhale

Breathe into your belly and your ribs, then let the out-breath be longer than the in-breath. Try three audible sighs, and let them be a little ugly! A long, slow exhale is one of the simplest ways to help your system settle, and it is the foundation your voice sits on.

3. Hum, sing and chant

When the throat is blocked, the best way to clear it is to use it. Start with one hum, on any note at all, and notice where you feel it: chest, throat, face or lips. Humming counts!

When you are ready for more, this 20-minute warm-up is a lovely place to begin:

Singing along for as little as five minutes a day can build vocal stamina and bring more joy and connection into your day. Here are some of my favourite heart and soul awakening songs to sing with:

4. Give yourself permission

To heal, we need to feel safe, and one of the most powerful ways to help yourself feel safe is to actively give yourself permission. Permission to sing, to be heard, to take up space, and to make a sound that is messy.

I recorded a Permission to Sing meditation for exactly this. It is part of my free Somatic Voice Starter Kit, so you can practice it tonight, wherever you are.

5. Say one small true thing out loud

Speak your truth in small doses. Share one feeling, one thought or one idea with someone safe, and let it land without softening it or apologizing for it. Then celebrate it. Small true sentences, said often, are how your throat learns that expression is safe.

6. Notice when you judge

Judgment of yourself and of others, gossip and self-censoring are all acts of control, and they close the throat. When you catch yourself in one, pause, breathe out and let it go. Journaling can help you see the pattern.

7. Rest, hydrate and live spaciously

Your voice is an instrument that lives in your body. Drink water, rest your voice when it is tired, sleep, and leave some space in your days. Self-care is throat chakra care.

Yoga poses for the throat chakra

• Head and neck rolls
• Fish pose
• Lion’s breath
• Plough pose
• Shoulder stand
• Headstand

Plough, shoulder stand and headstand put weight through your neck, so only include them if they are already part of your practice, ideally with a teacher.

Throat chakra affirmations

• My voice is valuable and worthy of being heard.
• I communicate with ease.
• I live and speak my truth.
• I freely use my voice to express myself.
• I am comfortable speaking my heart and mind.
• I listen with presence, and I express myself honestly with clear intent.
• I know when it is time to speak and when it is time to listen.
• I have clear boundaries and I stand up for what I believe in.

Keep going

Your voice is a powerful tool for sharing your inner world with the people around you. Balancing your throat chakra is a practice, and it is one of the most joyful ones I know.

If you want to feel how this lives in your whole body, read cultivating embodied resonance next.

Which of these signs did you recognize in yourself?

About Francie

Francie La Flow is a voice healer, somatic guide, bhakti musician and retreat leader based in Ubud, Bali, with more than 15 years of experience. She holds an E-RYT 500 with Yoga Alliance and a BA in Psychology and Philosophy from McGill University, and is trained in Compassionate Inquiry. She works with people all over the world through 1:1 sessions, online programs and retreats in Bali and Thailand.