Throat Chakra – The Courage To Speak Your Truth
Published 12 August 2021

Speak, Listen & Express Your Inner Truth!

Vishuddha, or the Throat Chakra is our fifth energy centre and it is the first of the three more spiritual chakras residing at the top end of the spine and the crown of the head. As its name suggests, its physical location is in the area of the throat. Hence it governs the anatomical regions of the thyroid, parathyroid, jaw, neck, mouth, tongue, and larynx and is associated to the pharyngeal and brachial plexi. In Sanskrit, Vishuddha means “especially pure”.

As the Throat Chakra governs the mouth, tongue, and neck, it relates to communication and our ability to understand and speak our inner truth “purely”. Therefore, when this centre is out of balance, we have difficulty staying true to ourselves and expressing our needs, desires, and opinions with others but also with ourselves. To be open and aligned in the fifth chakra means speaking, listening, and expressing ourselves through a more conscious form of communication.

If you are unfamiliar with the concept of the Chakras and the five different bodies according to yoga philosophy, you can read my blog The Chakras Explained.

Throat Chakra Basics

Name in Sanskrit: Vishuddha meaning “especially pure”

Location: The region of the throat, jaw, neck, mouth, and thyroid

Colour: Blue

Symbol: Lotus with sixteen petals, containing a downward-facing triangle surrounded by a circle

Element: Ether (Space)

Corresponding gland: Thyroid

Parts of the body: Jaw, neck, mouth, palate, tongue, larynx.

Thyroid Gland

Vishuddha Signs Of Balance

When the Throat Chakra is in balance, we express ourselves easily and more authentically. Similarly, when communicating with others we are able to listen with true compassion.

A balanced throat chakra helps to set us free from the fear of judgement or need for approval from others. Furthermore, the energy of the fifth chakra helps us to embrace our originality and unique individual experiences in the world. It connects us to the concept of truth as it is associated with purity.

Signs Of Unbalance In The Throat Chakra

Emotional signs that we have a blocked throat chakra are feelings of depression, anxiety, or low self-esteem. This may be worsened by being unable to express those feelings.

Often we associate a throat chakra blockage with the inability to speak. For example, something needs to be said, but we just can’t seem to work up the nerve to spit it out. Or we want to say something, but find a lump in our throat or a catch in our voice. Additionally, this imbalance may also manifest as a fear of speaking in public or even talking openly with people we know. Or perhaps we may speak in a voice so low we can’t be easily heard.

Emotional signs that we have a blocked throat chakra are feelings of depression, anxiety, or low self-esteem. This may be worsened by being unable to express those feelings.

A blocked Vishuddha chakra may make us unwilling or unable to speak up to defend ourselves, express our opinion, or state our choices. When difficult conversations arise, we may shut down rather than speak up.

Furthermore, those with fifth chakra imbalance may be highly critical of themselves and others.

While we associate under-active throat chakra with being silenced, an imbalance in the opposite direction may be signalled by a tendency to talk too much or ramble on without a clear point. We tend to use inappropriate language or make misstatements. So if you find yourself interrupting or talking over other people, dominating the conversation, or needing to have the last word, you may want to look for ways to tone down the Vishuddha energy.


Physical signs of unbalanced Throat Chakra can be expressed as:

  • Thyroid problems
  • Hoarseness of voice
  • Sore throat
  • Sores in the mouth or tongue
  • Gum disease
  • Ear infections
  • Sinus infections
  • Temporomandibular joint (TMJ) issues
  • Tight shoulders

Yoga For The Throat Chakra

When it comes to balancing the fifth chakra, Yoga has a lot to offer. With abundance of stimulating mantras, asanas, breathwork, mudras and meditation, you can access this energy centre and unlock its creative potential.

Vishuddha Bija Mantra

Sound vibrations are ancient tools believed to tap into currents of energy that exist in the universe. A bija mantra is a one-syllable sound that, when said out loud, helps activate and balance the energy of a particular chakra. Each chakra has a unique bija mantra or sound.

The throat chakra’s bija mantra, which is “HAM.” Sit in a comfortable position with your spine straight. Use a natural, comfortable tone for your voice. Inhale through the nose, then as you breathe out, let the sound HAM roll out slowly for the duration of your exhale. Tune into the vibrations created by the chant.

Chanting is an extremely beneficial practice to help release stored tension and blockages in the throat chakra. If you are sceptical about chanting and its possible effects, I invite you to just give it a go. Find a quiet place where you are alone and not worried that someone might hear you. Try chanting any mantra of your choice (Om being the most sacred one) a few times, quietly focusing on the vibrations in your throat, trying to produce an even smooth sound while exhaling. You may find the sound you produce together with the vibration to be quite soothing and enjoyable. Chanting definitely grew on me after some practice and showed me that all my resistance was due to underactive Throat Chakra.

Stimulating Yoga Poses For The Throat Chakra

Generally poses that open and close the throat will stimulate Vishuddha Chakra. Use neck stretches and sequences like cat and cow or the shoulder stand sequence which involve repeatedly closing and opening the throat. In addition, accompany your yoga practice by the use of Ujjai breath which is warming for the throat and lungs. Below I have listed some poses that are stimulating for the Throat Chakra:

  • Sukhasana Neck Side Stretch (Easy Pose Neck Stretch)
  • Bitilasana Marjaryasana (Cat Cow)
  • Uttana Shishosana (Puppy Pose)
  • Ashta Chandrasana (Crescent Lunge)
  • Baddha Virabhadrasana (Humble Warrior Pose)
  • Sarvangasana (Shoulder Stand) 
  • Halasana (Plough Pose)
  • Matsyasana (Fish Pose)


Stimulating Yoga Poses For The Throat Chakra

Generally poses that open and close the throat will stimulate Vishuddha Chakra. Use neck stretches and sequences like cat and cow or the shoulder stand sequence which involve repeatedly closing and opening the throat. In addition, accompany your yoga practice by the use of Ujjai breath which is warming for the throat and lungs. Below I have listed some poses that are stimulating for the Throat Chakra:

  • Sukhasana Neck Side Stretch (Easy Pose Neck Stretch)
  • Bitilasana Marjaryasana (Cat Cow)
  • Uttana Shishosana (Puppy Pose)
  • Ashta Chandrasana (Crescent Lunge)
  • Baddha Virabhadrasana (Humble Warrior Pose)
  • Sarvangasana (Shoulder Stand) 
  • Halasana (Plough Pose)
  • Matsyasana (Fish Pose)


Jalandhara Bandha

As mentioned in my Root Chakra blog, a bandha is a lock or bind in yoga, which is performed in order to direct and regulate the flow of prana (life force energy) to certain parts of the body. Also referred to as an energetic lock, bandha was practiced by yogis of the past to promote energy flow and maintain optimal health.

The Throat Lock (Jalandhara Bandha) is one of the three interior “locks” used in asana and pranayama practice to control and harness the flow of energy through the body. Energetically, Jalandhara is connected to the throat chakra and clearing this chakra helps allow for better communication and self-expression. Physiologically, practicing the throat lock is be beneficial for promoting thyroid health.


Begin by sitting in a comfortable cross-legged position.

  1. Place your hands on your knees with the palms facing upwards. Inhale so your lungs are about two-thirds full, and then retain your breath.

2. Drop your chin down and draw it back closer to your chest making a double chin. At the same time, lift your sternum (breast bone) towards your chin. As your chin drops toward your sternum with breath exhaled, swallow. This will help to activate this bandha. Relax your shoulders away from your ears and enjoy the stillness.

3. Hold as long as is comfortable and then lift your chin up and finish your inhalation before releasing the breath.

The Throat Lock is a powerful stretch for the neck, an area that often holds tension and gets knotted up from looking at screens all day.


An essential part to opening your throat chakra is breathwork or Pranayama. Focus on your breath and perform 5-10mins of pranayama each day. Especially stimulating to the throat chakra is Simhasana (Lion’s breath) which is accompanied by sound, stretching of the tongue and gazing at the third eye. To see the correct technique for Lion’s breath watch my video below, minute 9:20.


Stimulating Throat Chakra Sequence

Here is a short Throat Chakra Yoga sequence that will help stimulate and open up the area of the throat, neck, shoulders, will warm up your vocal chords and may even inspire you to sing 🙂 

The fun part of the video for me was singing In Dreams by Jay Jagdeesh.

I hope you find the sequence helpful and it inspires you to try something new, to release your voice and tune in to your inner truth. 

Food For The Throat Chakra

The higher up the chakras we go, the less dense and physical they become. Similarly, the foods for the top chakras, including Vishuddha Chakra, become less dense and physical. The higher chakras get nourishment from and depend on the lower chakras being open. So taking care of the physical aspects in our daily life will ensure that they provide steady support for our spiritual endeavours too.

When it comes to foods the colours supporting the fifth chakra are blue-purple. Blueberries and blackberries can be extremely nourishing for the throat chakra and bring in a much-needed antioxidant boost. Enjoy blue grapes or currants, blend them in a smoothie or eat them raw.

Sacral Chakra Breakfast

Liquid foods are also very important for this chakra. For example, think about what you would grab if you were feeling like you were getting a sore throat. Herbal teas with honey, bone broth, coconut water and lemon water can be wonderful foods to have during this period. Elderberry tea or a syrup to nourish a sore throat can also be used.

Alternatively, foods that grow on trees like apples and pears can be extremely clearing for the throat chakra. This is because these fruits will not fall from the tree until they are ready, which symbolizes authenticity.

Heavenly Blue Smoothie Bowl

The truth is (and this is me practicing authenticity!), I designed this recipe inspired by the beautiful picture below! Although the result is nowhere near the sky blue colour on the image, this can be a wholesome, nutritious breakfast or snack, packed with antioxidants and vitamins. So here is the recipe. I hope you enjoy it! Feel free to give me your comments and suggestions.  ♥ ♥ ♥


  • 100g blueberries
  • 80g coconut cream (I use Grace for a satisfying creamy taste)
  • 20g dessicated coconut
  • a handful of blackberries (optional)
  • 1/2 dragon fruit
  • 1-2 tsp maple syrup or honey if desired
  • fruit for decoration

More Throat Chakra Balancing Practices


The Colour Blue

Include the colour blue in your life. Wear blue, surround yourself by this colour, take walks by the lake or the sea, stare at the sky, and visualize a beautiful celestial blue light.


Neck Stretches

Perform neck stretches and poses that open up and stimulate the throat, the jaws, the side of the neck and shoulders. I have shown below a couple of stretches to help you loosen up the neck and stimulate the throat chakra.


Throat Chakra Stones

Practitioners say that we should choose chakra stones based on how they make us feel. If you experience a personal connection with a specific stone, be sure to use it.

Here are some suggestions on how to use the stones:


  • Place them over your throat chakra. Put a stone on the base of your throat while you meditate.
  • Wear them as jewellery. Wrap a stone in wire or cord and wear it as a necklace. You can also make a bracelet with blue crystal beads.
  • Carry them with you. Place a stone in your pocket or purse. This lets you take in the stone’s energy when you’re on the go.
  • Use them as décor. To fill your space with balancing energy, put throat chakra stones on your desk or side table.

Below is a list of some of the most popular Throat Chakra crystals that can be beneficial on your journey towards balancing that energy centre.


This bluish-green crystal is used to promote emotional balance and protect against negative emotions. The stone is also believed to calm your nervous system.


Turquoise is an opaque blue-green gemstone. It’s thought to help you express your thoughts.


This crystal is light blue to green-blue. It’s said to clear the mind, encourage honesty, and help you connect with hidden emotions.

Lapis Lazuli

Lapis lazuli is a blue stone used to promote communication. It also stimulates self-expression, creativity, and mental clarity.

    Amazonite Necklace


    Practice some of the positive affirmations below. Pay special attention to those that sound particularly difficult for you to pronounce.

    “I willingly release all fears and negativity that block me from speaking my truth.”

    “I lovingly speak my truth and allow my Higher Self to speak through me.

    “I use my words to create beauty in this world.”

    “I feel comfortable speaking my mind.”

    “I am balanced in speaking and listening.”

    “I am an active listener.”

    “I speak my true thoughts with ease.”

    “I set clear boundaries.”


      Start journaling. Journal writing is an excellent tool for cultivating the capacity to listen to yourself. Allow yourself to be truly you, unleash your voice and silence your inner critique. Be truthful, peel the layers of societal conditioning and say what you have always wanted to say, honestly.


      Singing is a fantastic methods to clear our Throat Chakra. Sing in the shower, in the car, sing while ironing or cleaning. Not only does it raise our vibrations and reduces stress levels but it works out our lungs, strengthens our diaphragm and stimulates our vocal cords and larynx. 


      Practice Mindful Eating

      The fifth chakra governs our mouth, tongue and throat. So whatever we consume, or eat, can create a serious blockage, and vice versa, blocked Throat Chakra affects our relationships with food.

      Besides this, our inability to express our feelings and emotions manifests as emotional eating. So next time you reach for a snack ask yourself ‘What am I feeling now?’ Often we find that we cannot describe our emotions. This is very common in our society – we are taught the world capitals and the chemical elements at school, but not how to express what we feel. Therefore, this is a good exercise to learn – try to explain quietly to yourself as much as you can. Once the emotions are out in the open if you still need a snack go for it. You may find though that the ‘hunger’ is gone miraculously!

      Use Essential Oils

      Since the Throat Chakra is associated with the throat, neck, and nasal passages on the physical level, essential oils can do pure magic to help you unblock it. They invigorate your energy centre through the aroma inhaled via your nasal passages. Use these oils in small amounts on your wrists, under your nose, on your third eye or simply in oil burners.

      Here are the best essential oils for the Throat Chakra:


      Frankincense is beneficial in cases of underactive thyroid.


      Geranium is used to soothe sore throats, clear oily skin, and move stagnant energy in the body.


      Jasmine is also known as one of the throat chakra essential oils for its effect on the voice. It is used in cases of hoarse voice.


      Sage is a master healer. For throat chakra issues, this oil is beneficial to heal gum disease.


      This fragrant and fresh aroma invigorates creativity and self-expression.


      Warm and very spicy, Clove has been traditionally used for mouth, tooth, and gum tissue healing. Clove also helps regulate your thyroid gland.


      Sound Healing For Vishuddha Chakra

      Continuing on the path of sound healing, here is the next piece of chakra music composed by James. This time it resonates with the frequencies of the fifth energy centre. I personally find it somewhat disturbing to my ear, however I am open to the idea that it might be bringing messages that I am uncomfortable hearing. As a person with unbalanced fifth chakra I admit this piece provokes judgement and unpleasant sensations…

      I invite you to experience the sounds for yourself, listen with closed eyes, still the body and the mind and allow the sound to pass through you…

      THROAT CHAKRA (741 Hz Solfeggio Frequency)

      Original music composed by James Molloy

      The Art Of Speaking Authentically

      Finally, I’d like to share that working on the throat chakra for me personally has been quite a journey. If you feel this is the energy centre that brings you the most challenges – fear not! You are one of many in a society that has been generally programmed to disguise the truth. Shamed, blamed and guilt tripped since young age, we have learnt to say what we are expected to. So much so, that we have not only forgotten how to listen to our inner voice, but also how to express it.

      Indeed, the road back to our authentic voice might be a rocky one but imagine the joy and freedom of being able to fully and consciously express ourselves! Keep practicing!

      Love & Light!


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