This is a common sensation known as ‘globus sensation’, or ‘globus pharyngeus’ in medical terms.
The feeling of having a lump in your throat is typically caused by a tightening of the muscles in your throat and neck region. These muscles include the muscles of the pharynx (the tube that connects your mouth to your oesophagus) and the muscles surrounding your larynx (voice box).
When you experience strong emotions, such as sadness or grief, your body undergoes various physiological changes, and the muscles in your throat can become tense or constricted.
Your fight-or-flight response is activated
One of the primary reasons for the lump in the throat sensation, is the activation of the body’s stress response system – also known as the fight-or-flight response.
When we’re in an emotionally charged state, the sympathetic nervous system is triggered, leading to the release of stress hormones like adrenaline. These hormones can cause a variety of physical responses, including the tightening of muscles throughout the body, including the throat.
When the stress response system switches on, it needs to deliver oxygen all over your body to make it easier for you to fight or flee. To spread oxygen to all of your muscles, your body must first breathe it in.
Your body is responding to needing more oxygen
In an effort to take in more oxygen, the nervous system sends signals to the glottis – the opening in your throat that helps bring air into lungs – to stay open for as long as possible. In other words, your throat opens wider than normal, because a larger opening means more oxygen can enter.
You don’t actually feel your glottis opening wide, but you might sense the muscle tension caused by your body trying to keep your glottis open even when you swallow. This creates a feeling of constriction or a lump-like sensation in your throat.
Emotions can have a physical response
As well as this, the lump in the throat can also be influenced by psychological factors. Emotions can have a profound impact on our physical sensations. The anticipation of crying or expressing strong emotions can trigger a tightening of the throat muscles.
Practical advice: A doctor's guide to what can help
While it might feel annoying and even painful, the sensation won’t harm you. If the lump feels uncomfortable, there are a few strategies that may help:
- Deep breaths: First, take slow, deep breaths to help relax the muscles and reduce tension in your throat area.
- Relaxation techniques: Engaging in relaxation techniques such as deep breathing exercises, meditation or mindfulness practices can also be beneficial.
- Seek company: In some cases, seek emotional support by talking to a trusted friend or family member. A therapist can also help address the underlying emotions that may be contributing to the sensation.
- Look after yourself: Use stress-management techniques like taking regular exercise and getting adequate sleep. Additionally, engage in activities that promote relaxation, as this can be helpful in reducing overall tension and anxiety.
Read more:
- Why do we get a runny nose after we cry?
- Why does crying give me a headache?
- Why do humans cry?
- Why do I always cry when I watch films on a plane?
Asked by: Louise Wilson, Cumbria
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