Globus sensation, also known as globus pharyngeus, is the sensation of having a lump in the throat without anything actually being present. Globus sensation doesn’t impact your ability to swallow, distinguishing it from other throat conditions.
As many as 46% of people experience a certain degree of globus sensation at some point in their lives. The causes of globus sensation are uncertain, but anxiety and stress are thought to play a key role in its appearance, as is gastroesophageal reflux disease.
These exercises are intended to help people who have globus sensation relax and relieve tension in their throat, neck, and jaw area.
Exercises for Globus Sensation
Some of these exercises may produce discomfort if performed too quickly, so take your time. Concentrate your attention on each movement and try to relax as you do so.
Posture Correction
This exercise relieves pressure in the shoulders, neck, and throat. It can be done sitting or standing.
Step 1: Start from a standing position. Think of pulling a string up the middle of your body and out the top of your head, gently aligning your neck, shoulders, and back.
Step 2: Now, sit down in a comfortable position, maintaining the same alignment with your neck and shoulders. Let your left ear drop to your left shoulder and lightly roll your chin down to your chest.
Step 3: Let your right ear rest against your right shoulder, and gently roll your head forward again until your chin touches your chest.
Repeat this exercise several times a day or whenever you feel tension in your neck area.
Shoulder Stretch
Try this exercise immediately after posture correction and the neck stretch to further relax your shoulder muscles.
Step 1: Flex your shoulders, raising them up toward your ears. Hold for five to 10 seconds, and relax. Repeat five times.
Step 2: Now, extend your arms outward, stretching until you feel a little shoulder tension. Relax your arms and repeat three times.
Step 3: Flex your shoulders again, but this time forward instead of upward. Hold for five to 10 seconds, then flex your shoulders backward for the same length of time.
Repeat this exercise five times each day.
Chewing Exercise
Use this fun and effective exercise to relieve pressure in and around your jaw.
Step 1: Imagine having a piece of hard candy in your mouth.
Step 2: Work your tongue, lips, and jaw precisely as you would with a piece of candy, sliding it forward and back, left and right.
Step 3: Exaggerate the movements, working the muscles of your mouth in large, circular movements.
Repeat this exercise at least once a day.
Yawning Exercise
This is a simple exercise that can be practiced at almost any time. It’s intended to relax your jaw and throat.
Step 1: Sit down anywhere you feel comfortable. Align your neck and shoulders.
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.
Step 3: Sigh quietly as you breathe out.
Try this exercise as often as needed to help you relax.
Breathing Exercise
Find a comfortable chair to try this exercise with. It’s aimed at relaxing the abdominal and core muscles.
Step 1: Sit down on a chair and rest your hands upon your stomach. Inhale, watching your stomach and your hands expand outward.
Step 2: Hold for an instant at the end of the inhale, when you’re out of air, and then relax.
Step 3: You should feel your lungs automatically exhale as your stomach and hands retract themselves.
This is a low-intensity and low-impact exercise that can be repeated as often as you feel comfortable.
Safety Considerations
Since many of these exercises involve the neck, they should be undertaken slowly and methodically. Avoid sudden, snap movements of any kind. There should be light tension, but not pain.
If you do notice any pain after trying these exercises, stop the movement and take a break. If the pain persists, seek advice from your doctor.