Holistic Healing

The Throat Chakra

Activating and balancing your throat chakra with somatic practices will move you to speak your truth and communicate authentically. Let us know if you'd like to dive deeper into any of these techniques!

communication ✦ self-expression ✦ authenticity

1. Humming or Chanting

• Sit comfortably and hum or chant the mantra “Ham,” the sound associated with the throat chakra.

• Focus on the vibrations in your throat and neck, allowing them to clear blockages.

2. Neck Stretches and Rolls

• Gently tilt your head side to side, forward, and backward, or perform slow neck rolls.

• Feel the release of tension in your throat and neck, creating space for self-expression.

3. Diaphragmatic Breathing

• Place one hand on your belly and one on your chest.

• Inhale deeply into your belly, allowing it to expand fully, then exhale completely.

• Imagine your breath clearing and opening your throat chakra with each cycle.

4. Vocal Expression

• Speak, sing, or recite affirmations aloud in a safe space.

• Practice speaking your truth with confidence, even if it’s just to yourself.

5. Gentle Touch or Massage

• Use your fingertips to gently massage your throat and jawline in circular motions.

• Focus on releasing tension and inviting relaxation into this area.

6. Conscious Swallowing

• Sip warm water or herbal tea mindfully, paying attention to the sensation as you swallow.

• Imagine the liquid soothing and clearing your throat chakra.

7. Journaling for Authenticity

• Write freely about your thoughts, feelings, or ideas.

• Focus on expressing yourself authentically, without judgment or self-censorship.

8. Lion’s Breath Exercise

• Sit in a comfortable position. Inhale deeply through your nose, then exhale strongly through your mouth, sticking out your tongue and making a “ha” sound.

• This practice helps release tension in the throat and jaw while boosting confidence in self-expression.

9. Sound Therapy with Instruments

• Use sound bowls, tuning forks, or other instruments tuned to the frequency of the throat chakra (G note).

• Allow the vibrations to resonate in your throat and neck, promoting energetic alignment.

10. Reading or Speaking Affirmations Aloud

• Repeat affirmations like “I express my truth freely,” “My voice matters,” or “I communicate with clarity and confidence.”

• Speak them slowly and intentionally, focusing on how the words feel in your throat.

11. Singing or Tonal Vocalization

• Sing songs that resonate emotionally or create tonal sounds to explore your vocal range.

• Focus on the joy and freedom of expressing your voice.

12. Cooling Breath (Sitali Pranayama)

• Roll your tongue into a tube (or part your lips slightly if you can’t roll your tongue).

• Inhale deeply through your tongue or lips, then exhale through your nose.

• Imagine cooling energy soothing and balancing your throat chakra.

13. Connecting with the Color Blue

• Visualize a vibrant blue light at your throat or wear blue clothing or accessories.

• Imagine this light clearing and energizing your throat chakra.

14. Body-Based Vocal Play

• Combine movement with sound, such as stretching your arms up while making a soft “ah” sound.

• Experiment with volume, pitch, and tone to release stuck energy.

15. Silent Observation Practice

• Spend time in silence, observing your thoughts and feelings about communication.

• Reflect on what you need to express and where you might be holding back.