Unlocking Throat Chakra Meditation

how to meditate on throat chakra

The throat chakra, or Vishuddha, is the fifth of the seven main chakras in the body. It is located at the base of the throat and is associated with communication, self-expression, and speaking your truth. When the throat chakra is blocked, you may experience physical symptoms such as a sore throat, neck pain, or issues with the thyroid, as well as emotional symptoms like shyness, insecurity, or difficulty expressing yourself.

To meditate on the throat chakra, you can try various practices such as yoga, meditation, pranayama (breath control), affirmations, and crystals. Yoga poses such as shoulder stand, plow pose, and fish pose can help to target and open the throat chakra. Meditation can help you connect with your internal dialogue and personal truth. For pranayama, you can try Bhramari pranayama (bee breathing), which concentrates energy in the throat. Affirmations such as I speak my truth and I am confident in my speech can be powerful tools to balance the throat chakra. Finally, light blue or turquoise crystals are associated with the throat chakra and can be used during meditation or carried with you throughout the day.

Characteristics Values
Colour Blue
Sound (Seed Mantra) "Ham"
Yoga Poses Shoulderstand, Upward Lotus Pose, Plough Pose, Reclining Angle Pose
Meditation Visualise a blue light around the throat
Crystals Turquoise, Lapis Lazuli, Aquamarine, Blue Lace Agate, Sodalite, Amazonite
Food Blueberries, Blackberries, Blue-green Algae, Kelp


Yoga poses to open the throat chakra

Yoga poses are a great way to work on your throat chakra, as certain poses will allow you to open up your shoulders and release tension from your neck. Here are some yoga poses to open the throat chakra:

Cat-Cow with Lion's Breath

Cat-Cow stretches are a wonderful preparation for any yoga practice because they introduce movement into your entire spine. As you move through the poses, you articulate each joint along your spine from neck to tail, lubricating them.

  • On your inhales, lift your tail, drop your belly, and look up. On your exhales, tuck your tail, arch your back, and drop your head so that your gaze comes to your navel.
  • After a few rounds, begin to introduce Lion’s Breath on your exhalations. Inhale through the nose in Cow pose as usual. On your exhalations, stick your tongue out toward your chin and exhale forcefully through your mouth. Move through several rounds of Lion-Cow to open your throat.

Plow Pose (Halasana)

Plow Pose is an inverted pose that provides a deep stretch to the spine, shoulders, and neck while stimulating the abdominal organs.

  • Lie on your back with your legs up to a vertical position. Keep your arms by your sides with your palms facing down.
  • On an inhalation, engage your core to lift your legs up and over your head. The balls of your feet should be on the floor or on the wall behind you.
  • Once your feet are situated, roll your shoulder blades under your back one at a time to puff up your chest toward your chin. With your arms straight, interlace your fingers behind your back and press your palms together. Ideally, your hips will be directly above your shoulders. Keep your head still.

Shoulderstand (Salamba Sarvangasana)

  • Release your hands and bend your elbows to bring your palms to your mid-back with your fingers pointing up.
  • Lift your legs to a vertical position one at a time.
  • Keep your feet active. You can flex your feet, point your toes, or do both.
  • If you’re new to Shoulderstand, keep the legs up for around 10 breaths or fewer. If you’re more experienced, hold for longer or experiment with other leg variations.

Fish Pose (Matsyasana)

Fish Pose works to open the front area of your neck and throat.

  • Lie on your back with your legs extended straight out.
  • Keep your arms close to your torso and prop up onto your forearms with your palms facing down. Your hands will be by the side of your glutes or tucked under your buttocks.
  • Arch back, aiming to place the top of your head on the ground. Your weight should be supported through your forearms, not your head.
  • The chest is up toward the sky and the shoulder blades squeeze together. Your legs should stay extended.
  • Continue to breathe as you hold this posture for about 10 seconds.

Downward Facing Dog (Adho Mukha Svanasana)

Downward Facing Dog is a foundational yoga pose that resembles an inverted V-shape.

  • Begin in a tabletop position with your wrists under your shoulders and your knees under your hips.
  • Spread your fingers wide, press into your palms, and lift your knees off the mat.
  • Lift your hips toward the ceiling, straighten your legs, and ground your heels toward the floor.
  • Keep your head between your arms, gaze toward your feet, and maintain neck alignment.
  • Broaden your shoulder blades, drawing them away from your ears.
  • Lengthen your spine, engage your core, and take deep breaths.
  • Aim to ground your heels; a slight knee bend is fine for tight hamstrings.
  • Hold for 30 seconds to a minute. To release, bend your knees back to the mat.

Child's Pose (Balasana)

Balasana is a resting yoga pose that involves sitting back on your heels and reaching your arms forward, lowering your chest toward the mat.

  • Kneel on the mat with your toes touching and your knees spread apart.
  • Sit back on your heels and extend your arms forward.
  • Lower your chest towards the mat, bringing your forehead to the floor.
  • Hold the pose, breathing deeply for relaxation.

Bridge Pose (Setu Bandhasana)

Bridge Pose is a foundational yoga posture that focuses on building strength in the legs, hips, and lower back while opening the chest and heart.

  • Lie on your back, bend your knees, and place your feet hip-width apart.
  • Press into your feet and lift your hips towards the ceiling.
  • Interlace your fingers under your back, straightening your arms.
  • Hold the pose, breathing deeply for 30 seconds to 1 minute.

Lion's Breath (Simhasana)

Simhasana is a playful and energizing yoga pose that combines a distinctive facial expression with a forceful exhalation.

  • Kneel with your hands on your thighs.
  • Inhale deeply through your nose.
  • Exhale forcefully through your mouth, sticking out your tongue.
  • Roar like a lion, repeating 5-10 times.
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Meditation techniques for the throat chakra

The throat chakra, or Vishuddha in Sanskrit, is the fifth of the seven main chakras in the body. It is located at the base of the throat and is associated with communication, self-expression, and speaking your truth. When the throat chakra is blocked, you may experience physical symptoms such as a sore throat, neck pain, or jaw tension, as well as emotional symptoms like shyness, insecurity, or difficulty expressing yourself. Here are some meditation techniques to help unblock and balance your throat chakra:

Yoga Poses

Certain yoga poses that stretch the neck and release tension in the throat area can help to unblock the throat chakra. Try simple neck stretches, such as tilting your head to each side and bringing your chin down toward your chest. You can also practice specific yoga poses like Shoulderstand, Plough Pose, Fish Pose, and Reclining Angle Pose.

Breathing Techniques

Breathing techniques like Lion's Breath and Bhramari pranayama (bee breathing) can help to stimulate the throat chakra. For Lion's Breath, inhale through your nose, open your mouth and eyes wide, stick out your tongue, and roar as you exhale. For Bhramari pranayama, sit in a comfortable position, close your mouth, separate your teeth slightly, place your tongue against the roof of your mouth, and hum as you exhale through your nose.


Visualisation techniques can be used during meditation to help balance the throat chakra. Visualise a vibrant blue light—the colour associated with the throat chakra—enveloping your throat and cleansing it of any blockages. You can also visualise the throat chakra symbol, a lotus flower with sixteen petals, to help you connect with its energy.

Mantras and Affirmations

Chanting the seed mantra "Ham" or "I speak my truth, always" can help to activate and balance the throat chakra. You can also repeat affirmations such as "I communicate confidently and with ease" and "I feel comfortable speaking my mind" to reprogram any negative beliefs and encourage a sense of authenticity and open self-expression.

Crystals and Gemstones

Using blue crystals and gemstones such as lapis lazuli, turquoise, aquamarine, or blue lace agate can help to balance and unblock the throat chakra. You can place these stones on your throat during meditation, carry them with you, or wear them as jewellery to keep the healing energy of the throat chakra close to you throughout the day.


Throat chakra affirmations

The throat chakra, or vishuddha chakra in Sanskrit, is located at the centre of the neck. It is associated with the ability to communicate and express oneself, as well as the ability to speak one's inner truth.

When the throat chakra is blocked or out of balance, it can lead to a fear of speaking one's truth, difficulties in expressing thoughts, and anxiety about speaking or communicating.

  • I communicate confidently and with ease.
  • I feel comfortable speaking my mind.
  • I am balanced in speaking and listening.
  • I am an active listener.
  • I speak my true thoughts with clarity.
  • I set clear boundaries.
  • I hear and speak the truth.
  • I communicate with respect and courage.
  • My voice is necessary.
  • I feel free to express my creativity.
  • I live and speak my truth.
  • My voice is unique and valuable.
  • I freely and honestly use my voice to express myself.
  • I communicate clearly.
  • I know when to speak and when to listen.
  • I advocate for myself and stand up for what I believe.
  • I claim and honour my true voice.
  • I express myself with clarity and confidence.
  • My voice, words, ideas, and presence all matter.
  • I embrace creativity as it flows in and through me.
  • I know when it is time to listen, and I think before I speak.
  • I am able to clearly state my needs and I am heard.
  • I live an honest and authentic life.
  • I always speak in terms of success and prosperity.
  • I always stay calm and collected when I speak.
  • I always take part in intelligent discussions.
  • I always voice my opinions in a calm and considerate way.
  • I am a confident speaker.
  • I am confident speaking in my area of expertise.
  • I am a deliberate listener, pausing to reflect before responding.
  • I am a good listener.
  • I am a great communicator.
  • I am clear and concise in my communications.


Throat chakra crystals

Crystals and gemstones are believed to be effective tools for unblocking and balancing the throat chakra. The throat chakra is associated with the colour blue, so blue stones are often used to improve issues with this chakra.

  • Aquamarine: This stone is believed to clear the mind, encourage honesty, and help connect with hidden emotions. It is also said to soothe fears around the throat, reducing anxiety and keeping you connected to your true voice.
  • Lapis Lazuli: A stone of truth, Lapis Lazuli stimulates the throat chakra and encourages honest self-expression. It supports clarity, creativity, and deepens spiritual connection.
  • Amazonite: This stone is associated with the heart and throat chakras. It is said to guide users to a place of agency and trust in their own power, promoting self-assurance, balance, and harmonious energy.
  • Sodalite: Sodalite is believed to rouse creativity and help users find the right words. It is considered the stone of poets, and is said to connect to both the throat and third-eye chakras.
  • Blue Lace Agate: This stone is about careful and authentic articulation. It knows that sometimes the truth isn't pretty, but it can help users wield their words in a responsible way. It diminishes hurt and anger, encourages easy energy, and keeps the flow of truth soaked in positivity.
  • Angelite: Angelite is believed to unblock the pathways between the throat, third eye, and crown chakras. It brings the essence of pure truth and higher thinking, and encourages clairvoyance skills and astral travel.
  • Blue Apatite: Blue Apatite is said to take negative energy and turn it into clear blue skies. It makes sure that users stay strong in their personal power and pay attention to their own truth.
  • Chrysocolla: Chrysocolla has sublimely soothing energy. It wants to calm and bring the whole being in harmony. It eases anxiety and encourages sweet self-expression and the reclamation of personal power.
  • Blue Chalcedony: Blue Chalcedony heals the throat chakra and rouses the third eye chakra so that expression has a featherlight touch without losing its weight of meaning. It also helps users steer clear of quick anger and thoughtless speech.
  • Blue Kyanite: Blue Kyanite radiates with love for the throat and third eye chakras. Communication and inner wisdom go together beautifully, as it helps users speak from a place of authentic understanding.
  • Celestite: Celestite is a throat chakra cheerleader that clears blockages and taps users into deeper dream work. It radiates peace and brings air and water energy to douse the fire.
  • Azurite: Azurite is a throat chakra cleanser that brings radiant blues reminiscent of Egyptian royalty. It encourages clear communication in the present and helps with verbalizing past issues.
  • Larimar: Larimar is a stone that primarily works on the throat chakra, but also connects to the heart, third eye, and crown chakras. It reminds users that everything is connected, and that clearing blockages can help access higher power and move through the world with purpose.
  • Blue Calcite: Blue Calcite brings a boost to the energy flow and makes sure that stagnant energy is shaken out. It also works on a spiritual level, facilitating clear communion with spirit guides and making verbal sense of psychic gifts.
  • Turquoise: Turquoise is an opaque blue-green gemstone that is thought to help express thoughts.
  • Azurite: Azurite is a blue stone that is also used to address issues with the throat chakra.

To use these crystals for healing, you can:

  • Place them over your throat chakra during meditation, reiki, or 5th chakra cleansing.
  • Wear them as jewellery, such as a necklace or bracelet.
  • Carry them with you in your pocket or purse.
  • Use them as decor by putting them on your desk or side table.


Throat chakra-opening foods

The throat chakra is associated with the colour blue, so eating blue foods is a great way to balance and heal this energy centre. Blueberries and blackberries are excellent sources of fibre, antioxidants, and vitamins. Coconut water, herbal teas, raw honey, and lemon are also healing and soothing for the throat chakra. Fruit that grows on trees, such as apples, oranges, pears, and plums, are known to be excellent at healing this chakra.

In addition to blue foods, purplish-blue foods like purple cabbage, purple grapes, and purple carrots can also help balance the throat chakra. Liquids such as water, soup, smoothies, and tea are beneficial as well.

Some foods to avoid include dairy products, as these can cause mucus buildup in the throat, which can restrict the energy flow of the throat chakra.

Frequently asked questions

You may experience physical symptoms such as a sore throat, neck pain, or tightness in the jaw. Emotionally, you might feel shy, insecure, or struggle to express yourself.

There are several ways to unblock your throat chakra, including meditation, yoga, breathwork, and sound healing. Wearing blue or carrying blue crystals, such as lapis lazuli or turquoise, can also help.

The throat chakra, or Vishuddha, is associated with communication, self-expression, and speaking your truth. It is connected to your ability to express yourself authentically and creatively.

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