If possible, a person can find a quiet place and try: In addition, singing can help regulate breathing, and it gives people experiencing anxiety something to focus on. These same techniques may also help people with tense throat muscles due to anxiety. Singers warm up their vocal cords before performing to ease any tightness in the throat. While feeling a pull or stretch is normal, people should stop stretching if there is any pain. Shrug the shoulders so that they almost touch the ears.Bring it back to the center and repeat on the opposite side. Roll the head to one side and hold for 10 seconds.Tilt the head forward and hold for 10 seconds.People can do this by relaxing the shoulders and trying the following steps: Some people may feel a benefit from stretching the neck. People can also try running the tongue over the outside of the teeth with the mouth closed or pretending that they are chewing in circular motions to relieve tension in the larynx. The Adam’s apple will drop as the throat relaxes and expands. If it is helpful, people can place a finger on the bump of cartilage in the throat known as the Adam’s apple as they practice this exercise. This can relax the muscles in the throat. The United Kingdom’s National Health Service (NHS) suggest yawning while inhaling, then releasing with a sigh. If mindful breathing does not help, people can also try the following exercises: Relaxing the tongue and larynx Learn more about methods for stopping panic attacks. Any muscle tension should begin to improve when they feel calmer. People can continue to focus on breathing slowly and steadily until they feel better. Some find it helpful to notice the sensation of the air as it reaches the nose and lungs or to visualize anxiety leaving the body as they exhale. If anxious thoughts begin to appear, bring the focus back to the breath. If helpful, people can make a soft “sss” sound as they exhale.Keep breathing this way, feeling the hand rising and falling with each breath.Exhale fully, allowing the belly to relax again.
Notice the hand rising as the belly expands. Breathe into the belly, fully inflating the lungs with air. Next, place a hand on the belly and relax the shoulders.If hyperventilating, try purposefully exhaling, as though blowing out a candle, to slow things down. To quickly alleviate anxiety, a person can follow the steps below to try abdominal breathing: The most direct way of relieving muscle tension in the throat is to address the anxiety that is causing it. Share on Pinterest Jamie Grill/Getty Images
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