Ten voice-saving habits for heavy-voice users (aka people who talk too much!)

As a heavy-voice user - whether you're a teacher, lawyer, public speaker, or someone who uses their voice extensively for work or hobbies - you understand the toll that speaking, singing, or performing can take on your vocal cords. The good news is that with the right daily habits, you can protect your voice, reduce strain, and maintain your vocal health.

In this blog post, we’ll discuss how stress and emotional tension affect your voice, signs that your voice may be suffering, and ten practical habits you can implement every day to keep your voice in optimal condition.

How Stress Affects Your Voice
The connection between your voice and emotions is deeply rooted in brain function. The area of the brain responsible for speech is located in the frontal lobe, alongside the emotional centre. This means that the way you feel—whether you're happy, anxious, stressed, or sad—directly impacts how your voice sounds. For example, you can tell when someone is feeling down just by hearing the tone of their voice on the phone; their emotional state is literally reflected in the sound they produce.

When you're stressed or strained, your body’s natural reaction is often to tighten up. The muscles in your neck, shoulders, and diaphragm can become tense, which impacts your breathing and vocal production. As a result, you may experience difficulty in controlling your voice, which can lead to vocal fatigue, scratchiness, or even loss of resonance. The diaphragm, which helps control your breath and vocal strength, is key here. When you're anxious or stressed, your diaphragm can constrict, leading to shallow breathing and vocal strain.

The good news is that you can reduce the impact of stress, strain and emotional tension on your voice with the right vocal habits. Regular practice of vocal relaxation techniques, stress management strategies, and vocal exercises can go a long way in keeping your voice healthy and strong.

Signs Your Voice Might Be Suffering
If you rely on your voice for your job, it's essential to be aware of signs that it may be under strain. Here are some common symptoms of vocal distress:

1. Throat discomfort, scratchiness, or tightness
2. Vocal fatigue (feeling tired or strained after speaking for long periods)
3. Hoarseness, raspiness, or a gravelly voice
4. Loss of resonance (the pure tone of your voice)
5. Loss of vocal range (trouble hitting higher or lower notes)
6. Loss of volume or difficulty being heard in noisy environments
7. Pain (if you experience pain, stop immediately)
8. Breaking or cracking voice when singing or holding long notes
9. The sensation of something stuck in your throat
10. Headaches, jaw aches, or neck tension
11. Increased mucus production leading to chronic coughing or throat clearing.

If you experience any of these symptoms, it’s crucial to take action before the strain becomes permanent. Remember, overusing your voice without proper care can lead to inflammation or vocal cord injury, so it’s vital to protect it proactively.

Ten Daily Habits for Heavy-Voice Users
To ensure your voice stays in top shape, here are ten daily habits that can help you protect your vocal health:

1. Do Simple Mouth Stretches Before You Speak
Before you start using your voice for long periods, gently stretch your mouth, jaw, and tongue. This can include actions like yawning, chewing, and doing tongue stretches. These simple exercises help relax the muscles involved in speaking and singing.

2. Practice Deep Breathing (Belly Breathing)
Good vocal use starts with proper support, which comes from your breath. Practice deep belly breathing each morning before you start using your voice. By filling your diaphragm fully with air, you create a strong and controlled foundation for speech or singing, which helps reduce strain on your vocal cords.

3. Warm Up Your Voice
Just like you stretch your body before exercising, it's crucial to warm up your voice before any vocal use. This can include humming, lip trills, or doing vocal slides (also known as sirens). These exercises gently stretch and prepare your vocal cords for the demands of the day.

4. Take Vocal Breaks During Your Day
One of the most important habits is giving your voice a complete break at lunchtime or during other natural pauses in your day. Take at least 15 minutes where you refrain from speaking, singing, or whispering. This rest period allows your vocal cords to recover, preventing fatigue.

5. Stay Hydrated
Hydration is key to maintaining healthy vocal cords. Drink plenty of water throughout the day to keep your vocal folds moist. Avoid excessive caffeine, alcohol, or milk, as these can dehydrate you or cause mucus build-up, which is particularly problematic for those with acid reflux or allergies.

6. Be Mindful of Your Vocal Schedule
Think about when you need to use your voice the most. If you have a busy day full of meetings, classes, or public speaking, try to schedule these tasks in the morning, when your voice is freshest. Save quieter, less vocal-demanding tasks, such as one-on-one conversations or research, for the afternoon when your voice is more fatigued.

7. Avoid Chemical Irritants at Work
If you work in an environment with strong smells or airborne irritants, such as markers, bleach, or solvents, try to limit your exposure. These chemicals can irritate your throat and vocal cords, leading to discomfort and strain.

8. Use a Microphone in Noisy Environments
If you find yourself needing to raise your voice in a loud environment, such as a classroom or a busy meeting room, consider using a microphone or headset to amplify your voice. This can reduce the need to shout or strain your vocal cords, preserving your voice for the long term.

9. Cool Down Your Voice After Use
Just like a physical workout, it’s essential to cool down your voice at the end of a long day. Spend 10-15 minutes doing gentle vocal exercises, such as humming or light vocal slides. This helps reduce tension and allows your vocal cords to relax.

10. Incorporate Vocal Steaming Into Your Routine
Vocal steaming can be a great way to soothe your vocal cords. Add it to your vocal health routine, especially if you feel any dryness or irritation. The steam helps moisturise your throat and clear any mucus build-up, making it easier to speak or sing.

Emergency Care for Your Voice
If you’ve overused your voice or are feeling discomfort, follow these tips for emergency care:

• Avoid throat sprays or lozenges as they numb the throat (hiding any true discomfort) and can lead to overuse.
• Vocal steaming without essential oils (which can dry out the throat) can provide relief.
• Honey, lemon, and ginger drinks are soothing for an overused throat.  I like the teas made by VocalZone.
• Hydrate and continue hydrating—water is essential for vocal recovery.
• Rest your voice as much as possible and avoid whispering, which can strain the vocal cords.
• Sleep is vital for recovery—ensure you're getting enough rest.
• Consult a doctor if symptoms persist after two weeks; your GP may refer you to an ENT (Ear, Nose, and Throat) specialist or a speech therapist.

Conclusion
Your voice is an essential tool, especially if your job or passion relies on it. By adopting these ten daily habits, you can help ensure that your vocal cords remain healthy, resilient, and free from strain. Whether you’re teaching, speaking, singing, or presenting, taking the time to protect your voice will pay off in the long run. So, start incorporating these habits today to keep your voice strong, flexible, and ready for anything.

Stay healthy, stay vocal, and give your voice the care it deserves!