Singing Throughout Your Menstruation Cycle
Vocal Health Series
Our voice serves as a direct connection to our physical and emotional wellbeing. Therefore, it’s important to identify— and perhaps prepare for— any vocal changes that might arise as a result of changes in our body.
Today’s Topic: Combating vocal symptoms related to your menstruation cycle.
Ladies— ever feel like your voice sounds or feels different before, during, or shortly after your period? This is very common for about 33% of female singers. And no, it’s not your fault that your voice changes in this way. It’s most likely your hormones!
As a professional voice coach in the singing health specialization—who has worked predominantly with female singers over the past 10 years— I’d like to share with you several exercises that effectively combat menstruation symptoms, as well as scientific research that supports these practices.
First, a forward by a female professional singer and Assistant Voice Professor at Belmont University, Dr. Savanna Sokolnicki:
“Singing on your cycle is a challenge for numerous reasons. I notice physical and emotional changes related to my voice. Physically, I feel bloating in my belly, and pain in my lower abdominals. This can make breathing difficult and feel more strenuous and weighted. Overall, my energy is much lower.
When I sing on my period, I tend to have excess mucus, which requires a greater attention to breath energy and phrasing. My voice feels thicker and heavier.
Singing is emotional! So, the combination of stressors related to singing mixed in with PMS can make you doubt your technique and abilities. The good news is—cycles are predictable for most individuals. So, prepare accordingly and be kind to yourself!”
Yes, unfortunately it is true. Approximately 1 in 3 women notice changes in their speaking and singing voice as a result of hormone changes during menstruation.
So, what exactly is happening?
Hormone alterations have the potential to create inflammation, which in turn affect your vocal folds. Vocal fold swelling will make singing more arduous and give the singer the sensation that their voice feels heavier and more difficult to use.
Many women notice a loss of power, laggy onset, decreased vocal range, and sometimes even a huskier speaking voice.
Fun, right? This is perfect for a musician that carries their instrument in their throat!
Here’s the good news… You still have the ability to make incredibly profound sounds with your voice. You just need to make sure you keep a few tools handy!
Your Goal— make the most out of what you’re working with!
Tips to overcome symptoms:
Workout that head voice register! Research shows exercises in your upper register can help mobilize interstitial fluid and allow your vocal folds to become more flexible. I prefer using staccato exercises or glides for your head voice register.
Staccato— 1-2-3-4-5-4-3-2-1 on an “oo”
Glides— use with a straw, “ee” or “oo” , singing all the notes from 1-3-1
Connect with your breathing. Start off by adding a breathing warmup. I usually have my singers start with the “Box” Breathing Method.
Breathe in for 4 beats, hold for 4 beats, breathe out for 4 beats on a “ss”, and then rest for 4 beats. (Rinse and repeat)
Maximize Resonance. Menstruation symptoms can cause all sorts of laryngeal swelling. Do your best to stretch, yawn, and increase space and flexibility in your mouth. Add in a few exercises to increase tongue mobility, as well.
Stick your tongue out of your mouth and hold it. Breathe normally.
“Windshield wipers”— glide your tongue Left and right along the back of your bottom row of teeth. Sing on an “ah”
Hydrate, hydrate, hydrate! See my previous post for more info on hydration techniques
Take Tylenol (acetaminophen). In more serious cases, a Tylenol can help reduce the swelling and therefore increase the flexibility of the vocal cords. Tylenol is a healthier alternative for prolonged singing— instead of Motrin—as you decrease the risk of potential vocal hemorrhage.
Good news/bad news: the fair majority of vocal side effects are only noticeable to the singer themselves. In most cases, the singer’s voice sounds perceptively the same!
Some other tips shared by our professional female singers:
Heating Pads
Rely on technique, not physical sensation
Plan ahead if you have a regular cycle
Be Kind to yourself!
Thanks for making it this far! I hope this information helps you stay healthy and singing at the top of your game. :)
Take a moment to give yourself major props for investing in YOURSELF and your career. Adjusting your mindset is the first step!
If you’re a female artist in the music industry and would like to continue to advance your career, be sure to apply for our next New Roots Weekend! Applications are free.
Click the link below to apply…
Warmly,
Mark
