Singing Through the Cycle: How Menstruation Affects Your Voice and What You Can Do About It
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.
Our voice is a powerful reflection of both our physical and emotional well-being. This connection makes it important to recognize—and prepare for—any vocal changes that may arise due to shifts in our body.
Today’s Focus: Navigating Vocal Changes During Your Menstrual Cycle
If you’ve ever noticed that your voice feels or sounds different before, during, or after your period, you’re not alone! Around 33% of female singers experience noticeable changes in their voice at different points in their cycle. These changes aren’t your fault—they’re typically linked to hormonal fluctuations.
A word from Dr. Savanna Sokolnicki, Professional Singer & Assistant Voice Professor at Belmont University:
“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.
Why Does This Happen?
Hormonal changes can lead to inflammation, which in turn affects the vocal folds. Swollen vocal cords often feel heavier, leading to reduced power, a huskier tone, and even a limited vocal range.
Fun, right? This is perfect for a musician that carries their instrument in their throat!
But 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 Manage Menstrual-Related Vocal Symptoms:
Exercise Your Head Voice: 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
Focus on 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, while increasing the length of time you breathe out on “s”)
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”
Stay Hydrated: 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 (ibuprofen)—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! Be mindful of your body and plan accordingly, especially if you have a predictable cycle.
Additional Tips from Professional Singers:
Use heating pads to relieve abdominal discomfort
Rely on your technique rather than how your voice “feels”
Be prepared by planning your performances around your cycle when possible
Remember to be kind to yourself!
Scientific Resource: Dhanshree R. Gunjawate et al., "The Effect of Menstrual Cycle on Singing Voice: A Systematic Review," Journal of Voice, 2017.
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Cheers!
Warmly,
Mark
