How to Balance the Throat Chakra With a Breathing Exercise

Balancing your throat charka can aid in self-expression.
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To have all seven of your chakras whirling away at optimum efficiency, all at once, is a feat not many can claim. Unexpected challenges can crop up and knock any one of your chakras out of kilter instantly, from the root chakra, which governs your feelings of groundedness, to the crown chakra, your spiritual command center. Your throat chakra in particular can become blocked when what you want to say can't make it past your lips, either through fear or anger or simple shyness. Self-expression is fundamental to your well-being, and the suppression of it can manifest in withdrawal and despair. Balance your throat chakra with a simple Kundalini yoga breathing exercise so that when you want to be heard, you'll find the right words.

    Step 1

    Find a quiet place where you won't be disturbed. You'll be focusing your energy and mental resources on restoring balance to your communication center, and this requires time and peace.

    Step 2

    Kneel on a yoga mat or rug with your knees hip-width apart and the tops of the feet flat against the mat. Reach your arms behind you and grasp the soles of your feet with your hands. If the stretch is too intense, place the palms of your hands on the backs of your thighs, just beneath the buttocks. Push your hips forward to deepen the stretch to the front of your body.

    Step 3

    Drop your head back and inhale and exhale through your nose, slowly, deeply and evenly for up to one minute. After one minute, as you exhale, raise your head and straighten your torso and then fold forward from your waist to place your head on the ground. Keep your hands on the soles of your feet or the backs of your thighs as you bend forward.

    Step 4

    Inhale, rise up and assume the first position where your head is dropped back. Complete three full rounds and then, on your last exhale, instead of folding forward, straighten your torso, sit back on your heels and lower your chin toward your chest for Jalandhara Bandha, or throat lock. After four seconds, inhale and relax.


    • Perform this Kundalini yoga breathing exercise whenever you find it hard to speak your truth.


    • Check with your health-care provider before performing this breathing exercise if you have any chronic health issues.

    Things You'll Need

    • Yoga mat or rug

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