Does your throat feel tight?
Do you experience vocal tension when talking?
In this video, I am going to show you a manual approach to releasing throat tightness.
I’ll show you how to use laryngeal massage to make your throat feel great again.
Keep on watching.
Hi!
I am Katarina, speech language pathologist and here on this channel, I share practical
tips about using your voice in a healthy way.
So, if this is a topic that interests you, consider subscribing to this channel and hitting
that bell notification icon so that you don’t miss any of my future videos.
If you experience vocal tension when you use your voice and you don’t know how to get
rid of it, by the end of this video, you’ll learn how to administer a self massage in
5 steps so that your voice feels free and relaxed again.
I am also going to give you a handout so make sure to stay until the end.
I already made several videos on this topic.
I posted these videos quite some time ago.
They are all still true and relevant but in most of them, I talk about the benefits of
this approach for a singing voice.
However, if you are a speaker, teacher, presenter, if you use your voice for talking on a job
or for daily vocal tasks, like talking to friends, family, or colleagues, I want you
to know that this approach is equally beneficial for a speaking voice.
I don’t want you to think that laryngeal massage is only good for singers and performing
artists.
No!
I personally use laryngeal massage on myself almost daily to release any tension that can
creep in throughout the day after hours of talking to my clients or running workshops.
I covered all of the W questions in my previous video, so you can go and check it out if you
want to learn more details about this approach.
If you are hearing about this technique for the very first time, let me give you a quick
rundown of what it is.
What is laryngeal massage?
It is a manual approach, during which a specially trained professional, such as a voice therapist,
speech-language pathologist or a massage therapist, is using hands to release tension from the
muscles around your larynx, your voice box, by touching it and manipulating it.
You can have a specialist do it on your larynx or you can learn how to do it on yourself:
a self administered massage of the larynx.
And if you’ve been around my block for some time, you know that I am a big believer in
self-massage because you can control how much pressure you apply and how long you massage.
So, here are some rules that you need to follow to do this massage safely.
Laryngeal massage is not for everyone.
I made a whole video on this topic.
If you are sensitive to touch on your neck, please do not force yourself to have this
experience.
It’s ok, you can try other approaches to release tension from your larynx.
Only apply as much pressure as it is comfortable for you!
This is not a “no pain-no gain” approach.
This massage is supposed to feel good.
So make it a good experience.
It may feel weird if you have never done it before but it should not hurt.
Only do it for as long as it feels good for you.
That can mean a few seconds for some people, or half an hour for others.
I would say that a few minutes here and there throughout the day is beneficial for many
people.
Avoid massaging this area.
The carotid triangle is a place on the front part of the neck, where important blood vessels
go through, together with some nerves and lymphatic tissue.
Avoid this area when massaging or applying pressure.
The rule is: do not massage the pulse!
If you feel your pulse, move your fingers towards the centre of your neck or slightly
higher.
An easy way to find this area is by placing your fingers on the side of your neck and
feeling for the pulse.
Did you find the pulse?
Great!
Don’t massage it!
Before I show you how to do the massage, let me also say that this is not a magic that
will eliminate all your tension.
This is just one way to get rid of muscle tension and the effects are usually short-term.
I know that’s disappointing.
You need to understand that if you are using your voice on a daily basis when talking in
a way that invites tension and constriction, then reducing the tension manually has only
a temporary effect.
For long-term effect, learn how to use your voice in a more efficient way and improve
your vocal hygiene so that your voice is free of any tension even if you use your voice
all day and every day.
That brings me to inviting you to our online coaching program: if you are experiencing
vocal strain, tension or even pain when speaking, and you are ready to work with me towards
a free, strong and confident voice, you can apply to our Vocal Freedom System coaching
program.
Check out the links in the description below this video.
We would love to have you with us!
Ok.
Are you ready to try laryngeal massage?
Step 1: Sit comfortably and align your body well.
Make sure that the chin is parallel with the floor and you are not lifting the chin up
or pressing it down onto your larynx.
First, let’s find a small bone underneath your chin, called the hyoid bone.
This is a U-shaped bone which is the only bone in your body that is not attached to
another bone but it is connected to other structures, including your larynx, with ligaments
and muscles.
I am going to lift my chin to show you how to find the hyoid bone.
Run your finger down from your chin until you hit the first bump.
It is approximately in a place where your chin becomes your neck.
Take your time to find it.
If you swallow it will move up.
So gently search for it.
And it is quite possible that you will not find it because it is embedded into a lot
of muscles.
That is ok.
Then, move your thumb and your pointer to the sides of this bone.
Just search for something that feels like a bone.
Once you find the hyoid bone, gently move it from side to side.
If you have a lot of tension, especially in your tongue, it may be more challenging to
move it.
Notice that I am going really slowly and gently.
Step 2: Keep your fingers on the sides of the hyoid
bone that we located in the previous step.
With circular motion and light pressure, start massaging these two points.
Continue for a few seconds or longer if you can tolerate it.
Let me know in the comments below how it feels.
Yea or Nay?
Moving onto step 3: Step 3:
Now, let’s move a little bit down from the hyoid bone onto the thyroid cartilage.
This is the biggest cartilage in your larynx.
Men will have no problem finding the peak of the thyroid cartilage because it is their
Adam’s apple.
But we all have Adam’s or Eve’s apple if you want.
When you move your finger down from the hyoid bone, the thyroid cartilage is the next hard
structure on your neck.
You can also recognize it by feeling its flat sides.
Once you find it, apply gentle pressure with your thumb and your pointer and massage it
with a downward movement of the fingers.
By massaging in this way, we are releasing tension and bringing the larynx down.
Keep massaging it for as long as you feel comfortable.
Step 4: In this step, we are going to gently wiggle
the thyroid cartilage from side to side.
This may be uncomfortable for some of you.
If you have lots of tension, then this may be even challenging as you will work against
some resistance.
But, I want to remind you to apply only slight pressure, whatever feels comfortable.
Be gentle with your throat.
You may feel some “clicking”, which is normal.
This just means that the cartilages are rubbing against each other.
Step 5: The final step is still around the thyroid
cartilage.
With your thumb and your pointer, do small circular motions on the sides of the thyroid
cartilage.
You can do this step silently or you can even gently hum when doing this step.
Do this for as long as it feels comfortable and relaxing.
If you want to grab a handout to remind you of these five steps, just click on this link
or link in the description below.
I also made a video, in which I walk you through 7 steps that lead to a strong voice without
tension.
If you want to know what body, voice and mind factors you need to consider to finally free
your voice, click the link in the description below this video.
If you found this video helpful, click the like button and share it with your friends.
Check out the original video on how to do laryngeal self-massage.
I hope to see you soon.
Bye.