As I write this, I’m wrapped in a blanket, surrounded by tissues, and sounding like I’ve been on a three-week jazz tour with no understanding of vocal technique at all. Yep, the feckin’ cold’s got me. I stepped out of my little hermit bubble, mingled with actual humans, and their germs have taken up residence. So, while I croak my way back to full health, it feels only right to share some tips on keeping your voice happy when the sniffles strike.
Coughs delicately. Right, let’s get into it.
1. Hydrate like it’s your job
I say it all the time because it’s that important. Hydration keeps your body and your voice ticking along nicely. Aim for 6 to 8 glasses of water a day, minimum. If you’re struggling to stay hydrated or never feel properly quenched, Episode 5 of The Voice Coach Podcast is your best mate, it’s all about hydration.
Hot drinks are your winter pals too. Soothing, warming, and gentle on the voice. Alongside your tea or honey and lemon combo, use a nebuliser with isotonic saline to hydrate your vocal folds directly. I’m currently attached to my Vocal Mist like it’s life support. A bit of steam never hurts either, it’ll calm the throat and send some of those pesky bugs packing.
Mulled wine? Sure, but have some water on standby, alright?
2. Rest, feed, and be kind to yourself
Yes, it’s party season. Yes, the prosecco’s chilling. But your body still needs proper rest. Sleep as much as you can, and if you can sneak in a nap, do it.
By all means, lean into the “it’s nearly Christmas” snacks, but chuck some fruit and veg in there too. You’ll thank yourself when you’re not flattened by the next cold that comes your way.
3. Scarves are sexy (and practical)
Keep that lovely throat of yours warm, and the rest of you while you’re at it. If you’re in your thirties or beyond, you’ve probably already discovered the pure joy of being toasty.
Thermals, big pants, sleeping-bag-style coats, embrace them all. I’ve basically moved into mine. Your neck and shoulders will thank you for it.
4. Tame the heating
Central heating might make your toes happy, but your voice? Not so much. Dry air can leave your vocal folds cranky. If you’re waking up croaky or feeling parched, get some moisture back in the air.
A humidifier is great, but if you don’t fancy the faff, the old-school trick works too. A bowl of water under the radiator. Proper British ingenuity, that.
5. Breathe through your nose (your voice will love you for it)
Nose breathing filters the air, warms it, and adds moisture before it hits your throat, all good things for your voice. It also helps calm the nervous system, which is handy when you’re juggling Christmas chaos.
6. Warm up wisely
The constant temperature changes between cold streets, hot studios, and public transport can throw your system off. Adjust your warm-up routine by adding extra stretches, hums, or some SOVT work to stay supple.
Not sure what your warm-up should look like? Episode 1 of The Voice Coach Podcast has you covered, and you can find short courses on my site for tongue release, jaw release, and an 8-minute breath awareness meditation to keep things moving smoothly.
7. Be smart with meds
Cold and flu remedies can be helpful, but they’re sneaky. Decongestants dry you out, and numbing lozenges can trick you into overusing a tired voice. Keep an eye on how your body and voice respond.
Stay hydrated (again), rest your voice, and give yourself permission to recover properly. Remember, you’re a voice athlete, and athletes don’t sprint on a dodgy ankle.
💧 Stay hydrated
🍎 Eat some fruit and veg
🧣 Wrap up warm
🌬️ Breathe through your nose
💦 Add moisture to the air
🎶 Warm up gently
🛌 Rest when you need to
Now, if you’ll excuse me, I’ll be on the sofa with my nebuliser, a hot water bottle, and possibly a very large mug of tea.
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