Singing Through the Cycle - How Periods Affect the Voice
Let’s talk about something that does not get enough attention: how your period can affect your singing voice. Yes, those hormonal fluctuations do more than just mess with your mood and energy levels—they also impact your vocal folds! Let's dive into the science and explore some practical tips to keep your voice in top shape throughout your cycle.
The Science Behind It
Your vocal folds (cords) are sensitive to hormonal changes, especially the ones happening during your menstrual cycle. Here’s a quick rundown of how different phases of your cycle can affect your voice:
Premenstrual Phase:
Hormonal Havoc: Just before your period, oestrogen and progesterone levels can fluctuate wildly. This can lead to water retention in your body tissues, including your vocal folds. Imagine trying to sing with slightly swollen vocal folds—yup, it's as uncomfortable as it sounds! You may have a chest-dominant sound and find it more difficult to utilise your head register.
Voice Changes: You might notice your voice feeling hoarse, your pitch becoming unsteady, or those higher notes just not being there. This is known as "dysphonia premenstrualis." Symptoms include decreased vocal efficiency, reduced flexibility, breathiness, a fatigued voice, intonation problems, and a muffled sound.
During Your Period:
Fluid Retention: During your period, your vocal cords can retain 20-30% more fluid, making them heavier and bulkier. Think of it like going to the gym and adding 20-30% more weight to your usual routine—you’re going to feel it, and your vocal folds are no different.
Ovulation:
Peak Performance: Around ovulation, your fundamental frequency might actually be higher. Some studies show that this is when your voice might feel the strongest and most stable.
Practical Tips for Singers
Whether you're on stage, in the studio, or just practicing, here are some practical tips to manage your voice during your period:
Stay Hydrated: Drink plenty of water to help manage fluid retention and keep your vocal cords lubricated. Although it might sound counter intuitive, drinking MORE water helps with fluid retention. When the body is receiving more water, it can let go of the fluid it is retaining.
Singing Tips: Avoid singing too high or loud, and for too long. Err on the side of caution to prevent overtaxing your vocal folds - we do not want to push through and end up fatiguing those tiny little folds. Light and gentle vocal exercises, increased water intake, and avoiding heavy glottals can help.
Adjust Your Repertoire: If you're a musical theatre performer, consider taking a show off if you're feeling particularly strained. Pop and gigging singers might benefit from changing keys or cutting out difficult parts of songs. If you’re in a band or ensemble, it is worth asking someone else to take on the more challenging parts of your track.
Listen to Your Body: If you’re experiencing abdominal cramps, your body might be bracing or holding, which can affect your breath control. Gentle, easy exercises and avoiding high-load vocal tasks can help.
Do not panic: you have not lost your technique, you are not regressing, you are not worse than you were before! You are simply a human being whose body is working as it should.
Tell your coach: There should not be any shame around periods and if you have an understanding coach like me, and you feel comfortable to do so, let your singing teacher know at the beginning of the lesson so you are both aware that this lesson may be slightly different and we may need to readjust and manage expectations.
Final Thoughts
Remember, your voice is part of your body, and it’s okay to adjust your singing practice to match your physical needs. Think of yourself as a "vocal athlete"—sometimes, even the best athletes need to modify their routines to stay in top form.
So next time your period rolls around, don’t stress. Embrace these changes with these tips in mind, and continue to accept your voice and body in all their beauty!
