Introduction
Losing your voice can be a frustrating, painful and difficult experience. From public speaking professionals to singers and teachers, anyone who relies on their voice to communicate or perform will know how important it is to keep it healthy. Losing your voice often affects work, social life, and relationships, which can lead to anxiety and distress. This article will explore several ways to regain your voice, including exercises, natural remedies, rest, and vocal care routine, breathing techniques, and hydration.
7 Simple Exercises to Get Your Voice Back
Practicing some vocal exercises can help you regain your voice in no time. These seven simple exercises target different aspects of voice production and can also prevent future voice issues. They include:
1. Lip trill:
Exhale air through your lips while making a sound.
Repeat at high and low pitches several times.
2. Humming:
Hum a song or vocalize “mmm” sound.
Change the pitch while doing it for at least five minutes.
3. Tongue trill:
Keep your lips together and blow air through them while rolling your tongue.
Repeat five times with different pitches.
4. Yawn-sigh:
Open your mouth as if you are yawning, and then let air out in a long sigh.
Repeat five times while exploring various pitches.
5. Facial massage:
Take time to massage your facial muscles, including your cheeks, jaw, and tongue.
Place two fingers at the joint of your jawbone and massage it in a circular motion.
6. Neck stretch:
Roll your neck from side to side, and then back and forth several times to release neck tension.
7. Vocal rest:
Avoid speaking aloud or whispering for some time to give your voice box a rest.
Natural Remedies to Regain Your Voice
Natural remedies are a significant way to promote voice healing, sustain a healthy voice, and prevent further issues. They include:
1. Honey:
It has a soothing effect on the vocal cords that helps reduce inflammation and swelling. Take one tablespoon or mix it in warm tea and drink it daily.
2. Ginger:
Ginger is known for its anti-inflammatory properties. Use it fresh, grated, or mix it in tea, honey or soup for relief.
3. Saltwater gargles:
Mix half a teaspoon of salt in a glass of warm water and gargle for 30 seconds. Repeat after two hours, if necessary, to reduce swelling and irritation.
Rest your Voice: Why it’s the best way to recover your voice
Rest is the most important strategy for voice recovery. It allows your vocal cords to heal and prevents further damage.
1. Limit talking:
Avoid talking or whispering loudly, shouting or raising your voice in noisy places.
2. Use gestures:
Use visual aids, facial expressions, or hand gestures to communicate without speaking.
3. Avoid coughing and throat clearing:
Below are some tricks to help maintain vocal hygiene:
- Drink lots of fluids to loosen and break up mucus.
- Avoid dry and dusty places, as they can lead to coughing or throat clearing.
- If you have to cough, do it gently and avoid exerting too much force.
How to avoid vocal injury and keep your voice healthy
Prevention is key when it comes to maintaining a healthy voice. Here are some habits that can cause vocal injury and tips to avoid them:
1. Avoid smoking and secondhand smoke:
Smoke can irritate your voice box, leading to cancer, laryngitis, and chronic coughing. Make sure you stay away from smoking or smokers.
2. Stay hydrated:
Drink sufficient fluids to prevent vocal drying and to keep the vocal cords moist.
3. Warm-up exercises:
Before speaking or singing, warm up your voice by humming or doing vocal exercises for at least 20 minutes. This helps reduce the strain on your vocal cords and prevents injury.
Learning the art of breathing
Breathing techniques are essential for vocal production. Here are simple steps to follow:
1. Diaphragmatic breathing:
Close your mouth and inhale through your nose for four seconds, hold it for four seconds, then exhale slowly through the mouth for six seconds.
Repeat this technique for five minutes and inhale deeper every time.
2. Ribcage breathing:
Lay on your back with a book on your ribcage, inhale, and exhale slowly, pushing the book up and down.
Repeat for five minutes, and ensure that your stomach remains still.
The power of hydration
Hydration is essential to keeping a healthy voice. Here’s how to stay hydrated:
1. Water:
It’s essential to drink 8 glasses of water daily to hydrate your body and vocal cords.
2. Clear broth:
Mix broth with salt, pepper, and lemon to add flavour and reduce inflammation.
3. Herbal tea:
Herbal teas like chamomile, mint, and licorice can be very soothing to your voice.
Take care of your voice with a vocal care routine
Creating a vocal care routine is an essential aspect of maintaining a healthy voice. Here are the five easy steps to do it:
1. Identify vocal stressors:
Recognize specific scenarios that overuse or strain the voice, and set realistic expectations.
2. Start with hydration:
Begin by drinking 8 glasses of water daily, then add warm soup, herbal tea, and clear broths.
3. Include daily vocal exercises:
Perform vocal exercises for at least 20 minutes daily.
4. Reduce vocal stress:
Avoid irritating environmental factors like dry air, pollution, and chemicals.
5. Get proper sleep and nutrition:
Eat healthily, exercise regularly, and get adequate sleep.
Conclusion
Regaining your voice involves a combination of exercises, remedies, rest, and proper care. The best way to prevent vocal injury and maintain a healthy voice is by practicing a vocal care routine with regular vocal exercises, rest, hydration, and a healthy lifestyle. When implemented correctly, these techniques will help you boost your voice and keep it healthy for life.
If you find your voice loss persists, consult your healthcare professional for seeking advice and treatment.
