Best Vocal Health Tips from Vocal Therapist, Tressa Cox

Textbooks will tell you the voice is made up of 3 parts: breath, the vocal cords, and resonance (aka, the places the sound resonates in your body). Most leave out the 4th part - spirit. This involves the psychological, emotional, and mental health aspects. Our emotional well being affects the way our voice functions and sounds. So taking care of all of it - mind, body, spirit - is taking care of the voice.

1) Follow consistent proper vocal hygiene - This means habits that are good for the voice. Hydrate, sleep well, avoid speaking in loud environments, don't scream or yell, manage allergies and acid reflux, get regular physical exercise, get adequate sleep, and manage stress. 

2) Use good vocal technique. Use an efficient speaking voice with breath support and forward resonance, warm up and reset on straw phonation, which takes strain off the cords. You can also learn from your vocal coach how to sing or perform with the least amount of strain. 

3) Rest your voice. Strive for vocal economy and save your vocal dollars by resting.

4) Hydration. Drink plenty of water throughout the day to keep your vocal cords well-hydrated (generally 64oz/day). Limit alcohol to prevent dehydration. Hydration lubricates your vocal cords and helps them resist injury.

5) Proper Nutrition. Maintain a balanced diet rich in fruits, vegetables, and whole grains to support overall health. Avoid spicy or acidic foods if you experience symptoms of acid reflux.

6) Vocal Naps. Give your voice regular breaks, especially during periods of excessive use or when experiencing vocal fatigue (i.e., tour, press days, performance and gig days). 

7) Good Posture. Practice good posture to ensure optimal alignment of the neck and spine. Avoid slouching or straining your neck.

8) Breath Support & Vocal Warm Ups. Use abdominal breathing to provide strong breath support for speaking. Before engaging in prolonged vocal activities, perform gentle voice warm-up exercises such as straw phonation, humming, lip trills, and gentle sirens.

10) Environmental Considerations. Be mindful of environmental factors such as smoke, dry air, allergens, and pollutants. Use a humidifier to maintain a comfortable level of humidity in your living and working spaces.

11) Manage Stress. Practice stress-reducing techniques such as deep breathing, meditation, or yoga. Consult with a cognitive therapist/psychologist/psychiatrist to optimize your mental health. Exercise regularly (daily walks count!)