Grounding Techniques for Your Throat

Stretch your neck

• Tilt the head forward and hold for 10 seconds. Raise it back to the center.

• Roll the head to one side and hold for 10 seconds. Bring it back to the center and repeat on the opposite side.

• Shrug the shoulders so that they almost touch the ears. Hold for a few seconds, then relax. Repeat this 5 times.

Relieving Muscle Tension

• Bring awareness to the breath. If hyperventilating, try exhaling (like blowing out a candle) to slow things down.

• Next, place a hand on your belly and relax the shoulders. Breathe into the belly, fully inflating the lungs with air. Notice the hand rising as your belly expands.

• Exhale fully, allowing your belly to relax again. Notice the hand moving inward.

• Keep breathing this way, feeling the hand rising and falling with each breath.

• If helpful, make a soft “sss” sound while exhaling.