Globus sensation, or globus pharyngeus, is often described as a lump in the throat or the feeling that something is stuck, but swallowing is normal. This is a common but uncomfortable condition. While it’s primarily related to the throat, and not necessarily a result of muscle weakness or tension, some exercises and strategies can potentially alleviate the discomfort associated with globus sensation. Sometimes the globus sensation is aggravated by acid indigestion in the throat. It’s essential to consult a healthcare professional for a proper diagnosis and guidance before attempting any exercises or treatments.
The following are some exercises and lifestyle changes that may help:
Swallowing: Avoid trying to clear your throat. Instead, swallow with or without a sip of water.
Yawning Exercises: Gently yawning can help to relax the muscles in the throat.
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Step 1: Sit down with your neck and shoulders aligned.
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Step 2: Open your mouth wide while breathing in, just as you would if you were tired and yawning. You should feel a natural tension in your jaw and throat area.
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Step 3: Sigh quietly as you exhale.
Deep Breathing: Practice deep, diaphragmatic breathing to relax your body and reduce anxiety, which can exacerbate globus sensation.
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Step 1: Sit down and rest your hands upon your stomach. Inhale through your nose, and feel your stomach expand outward.
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Step 2: Hold for an instant at the end of the inhale, when you’re out of air, and then relax.
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Step 3: Breath out through your mouth feeling your stomach retract.
Posture Improvement: Maintain good posture to reduce strain on your throat muscles.
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Step 1: Start seated and align your neck, shoulders, and back as if there is a string running through the center of the body, gently pulling it upward, and extending out through the top of your head.
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Step 2: While keeping your body aligned, slowly lower your left ear towards your left shoulder and gently roll your chin down towards your chest.
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Step 3: Then move your right ear to your right shoulder, and gently roll your head forward again until your chin touches your chest.
Hydration: Ensure you stay adequately hydrated to keep your throat lubricated, which may reduce discomfort.
Avoid Trigger Foods: Identify and avoid foods and beverages that may exacerbate your symptoms, such as acidic or spicy foods.
Stress Management: Stress can contribute to globus sensation. Incorporate stress-reduction techniques like yoga, meditation, or mindfulness exercises into your daily routine.
Speech Therapy: A speech therapist may be able to help you identify and address any underlying issues related to throat tension or swallowing difficulties.
Remember, these exercises and lifestyle changes are not a substitute for professional medical advice. Always consult with your physician to determine the underlying cause of your Globus sensation and to receive appropriate treatment and guidance.