Crying on the inside? Discover the real reason behind that lump in your throat – globus sensation

We’ve all been there: you’re watching a deeply emotional movie, reminiscing about a bittersweet memory, or dealing with a heartfelt conversation, and suddenly, there’s that unmistakable lump in your throat. 

It’s as if your body is betraying your efforts to keep it together. But have you ever wondered what causes this peculiar sensation?  

That lump in your throat is more than just a poetic metaphor for sadness, it’s a real physical response with a fancy medical name: globus sensation (or globus pharyngeus if you’re feeling extra scientific). 

The science behind the lump

The lump-in-the-throat feeling is your body’s way of responding to strong emotions, whether it's sadness, grief, or even overwhelming joy.

This sensation isn’t imaginary, it’s caused by the tightening of the muscles in your throat and neck. 

In a piece from BBC’s science focus, Dr Nish Manesh, a general practitioner, explains that these muscles include the ones in your pharynx (the tube connecting your mouth to your oesophagus) and around your larynx (your voice box).

When emotions run high, these muscles contract or tense up, creating that constricted feeling. 

But why do they tense up in the first place? It all comes down to your body’s built-in survival system: the fight-or-flight response.

When you experience strong emotions, your body enters fight-or-flight mode, a stress response designed to protect you in dangerous or high-stakes situations. Even though you’re not being chased by a wild animal, your body reacts to emotional stress in much the same way it would to physical danger.  

Here’s how it works:  

1. Stress hormones are released: When you’re feeling emotional, your sympathetic nervous system releases hormones like adrenaline. These hormones trigger physical changes throughout your body, including muscle tension.  

2. Your body demands more oxygen: To prepare you for action (whether it’s to fight or flee), your body needs more oxygen. Your nervous system sends signals to your glottis, the opening in your throat that allows air into your lungs, to stay open longer.  

3. The muscles in your throat react: While your glottis remains open to let in more air, the surrounding throat muscles tighten to maintain control. This combination creates the sensation of a lump in your throat, especially if you’re trying to breathe and swallow at the same time.  

Interestingly, the lump in your throat isn’t just physiological, it’s also psychological. Emotions have a profound impact on how your body feels.  Manesh notes that the anticipation of crying or expressing strong emotions can amplify this sensation.

Think of it as your body preparing for an emotional release. Your throat muscles tighten, not to punish you, but as part of the process of handling intense feelings.  

This connection between emotions and physical sensations is why you might feel a lump when you’re trying to hold back tears. It’s your body’s way of saying, “Let it out already!”  

Is it dangerous?

The good news is that the lump-in-the-throat sensation, while uncomfortable, isn’t harmful. It’s a temporary response that usually subsides once your emotions settle. 

However, if you experience this feeling frequently or without any apparent emotional trigger, it could be a sign of a different issue, such as acid reflux, anxiety, or even a throat condition.

In these cases, it’s worth consulting a healthcare professional.  

How to deal with the emotional lump

If you’re mid-sob (or trying to keep it together at an inopportune moment), here are a few simple techniques to ease that tight feeling in your throat:  

1. Take slow, deep breaths: Breathing deeply helps calm your sympathetic nervous system and reduces tension in your throat muscles.  

2. Swallow deliberately: Swallowing can help relax the muscles in your throat and reduce the lump-like sensation.  

3. Sip water: Hydration can help soothe your throat and make swallowing easier.  

4. Relax your neck and shoulders: Emotional tension often causes physical tension. Roll your shoulders, tilt your head side to side, and focus on releasing any tightness in your neck.  

5. Let yourself cry: Sometimes, the best way to deal with the lump is to embrace what’s causing it. Crying is a natural stress reliever and can help release pent-up emotions.