Globus Sensation
That Lump in Your Throat When You’re About to Cry? It’s Called Globus Sensation
We’ve all felt it—that tight, aching lump in the throat when emotions hit hard. Maybe you’re trying not to cry in front of someone, or you’re holding back tears during a touching scene in a movie. Your eyes sting, your chest tightens, and suddenly there’s that unmistakable lump in your throat.
This deeply human, almost universal experience actually has a name: globus sensation.
But what exactly causes it? Why does it happen when you’re about to cry? And is it something to worry about? Let’s explore the fascinating connection between our emotions and our bodies—and why crying makes your throat feel like it’s in a knot.
What Is Globus Sensation?
Globus sensation, sometimes referred to as globus pharyngeus, is the feeling of having a lump, tightness, or constriction in your throat—despite there being no actual physical obstruction. It’s not painful, and it doesn’t interfere with breathing or eating. But when it strikes during emotional moments, it can be as confusing as it is uncomfortable.
It’s not your imagination—this feeling is a real, physiological response to emotional distress, especially when you’re trying to suppress crying.
Why Do You Feel a Lump in Your Throat When You’re About to Cry?
The answer lies in the connection between your emotions, nervous system, and throat muscles.
- Your Body Is Preparing for an Emotional Response
When you’re on the verge of tears, your brain activates your autonomic nervous system—the same system responsible for fight or flight. This system prepares your body to respond to stress, whether it’s a threat or, in this case, overwhelming emotion.
As part of this response:
- Your larynx (voice box) tightens
- Muscles involved in speech and swallowing tense up
- Your breathing pattern shifts
This muscle tension in the throat, particularly around the glottis (the opening between your vocal cords), creates the familiar “lump in the throat” feeling.
- Suppressed Crying Intensifies the Sensation
Interestingly, the lump tends to feel worse when you’re trying not to cry. That’s because your throat muscles are doing two conflicting things:
- Preparing to cry (a natural expression of emotion)
- Holding it in (tensing up to suppress it)
This internal conflict leads to greater muscle tension, especially around the larynx, making the globus sensation more noticeable.
Is It Normal?
Yes—completely. The lump-in-throat feeling before crying is a normal emotional and physiological response. It doesn’t mean anything is wrong with your throat. In fact, it’s a sign that your body and emotions are tightly linked.
But knowing that doesn’t always make it more comfortable—especially if you find yourself getting emotional often or in public.
How to Cope With the Globus Sensation When Crying
While you might not be able to completely avoid this feeling, there are ways to ease it, especially if you’re trying to regain composure.
- Breathe Deeply and Slowly
Controlled breathing activates your parasympathetic nervous system—the “calm down” branch of your autonomic system. Try this:
- Inhale slowly through your nose for 4 seconds
- Hold for 2 seconds
- Exhale gently through your mouth for 6 seconds
This reduces tension in the throat and calms the urge to cry.
- Don’t Fight the Emotion (Too Much)
Fighting back tears often makes the lump worse. If you’re in a safe space, letting yourself cry may actually help the sensation pass more quickly. Crying is a release—and suppressing it can cause more physical discomfort.
- Hydrate
Sipping water can help relieve the tightness and give your throat muscles something to focus on. It also subtly encourages the muscles to relax through the act of swallowing.
- Stretch Your Neck and Shoulders
Throat tension is often linked with tension in the surrounding muscles. Roll your shoulders, stretch your neck, and gently massage the sides of your throat to reduce overall tightness.
When to Worry About That Lump in Your Throat
While the globus sensation from crying is usually harmless, you should talk to a healthcare provider if:
- The lump feeling doesn’t go away, even when you’re not emotional
- You have pain when swallowing
- You notice changes in your voice
- You’re losing weight without trying
- You have chronic heartburn or throat irritation
Persistent globus sensation could be related to other issues, like acid reflux, muscle tension dysphonia, or even throat inflammation.
Emotions Live in the Body—And That’s Okay
One of the most beautiful (and sometimes frustrating) aspects of being human is how deeply our emotions are tied to physical sensations. The lump in your throat when you’re about to cry is a perfect example. It’s your body trying to help you navigate emotional expression—even if it feels like it’s getting in the way.
Understanding what globus sensation is, especially when tied to crying, can help you be gentler with yourself in moments of vulnerability. It’s not weakness. It’s just your body feeling what your heart already knows.
Final Thoughts
That lump in your throat before the tears come? It’s not just in your head—it’s a real, physiological reaction called globus sensation. Triggered by a complex mix of emotional stress and muscle tension, it’s a normal part of the human experience.
The next time it happens, try to remember: it’s okay to feel deeply. That tightness is just your body responding to the weight of emotion—and like all feelings, it will pass.
Frequently Asked Questions (FAQs)
Q: Is it normal to feel a lump in the throat when I’m trying not to cry?
A: Yes, that’s a common manifestation of globus sensation. It’s your throat muscles tensing in response to emotional stress.
Q: Can I make it go away quickly?
A: Deep breathing, staying hydrated, and relaxing your neck and shoulders can help ease the sensation.
Q: Is this something I should talk to a doctor about?
A: If it only happens when you’re emotional and goes away afterward, it’s likely harmless. But if it’s persistent or painful, it’s worth checking out.
See another article on crying – Why Do We Feel Better After Crying?
