Inhalation

Breathing exercises are an important part of our vocal practice but are often neglected in our haste to get to repertoire. Taking just a few minutes to focus on breathing promotes efficiency of the respiratory system and also helps establish mental focus for our practice sessions.

Here is a simple pattern I have been using in my ATP Singing Classes:

1. Sit well (with a lengthened spine and a sense of looseness at the head and neck joint) and close your eyes.

2. Observe your breathing without trying to change or impact anything. Notice how the air feels as you inhale and notice where you feel your body expanding.

3. After a few breath cycles, shift your focus and begin intentionally lengthening each inhalation and exhalation. Slow down the entire breathing process.

4. After doing this for a few breath cycles, add a few seconds of pause after you have completed the inhalation but before you begin to exhale. Maintain a sense of openness in the throat (you are not “holding” the air, just suspending it). Notice again where you feel the expansion in your body, especially during the suspension part of the exercise.

While you do this, try to keep your entire focus on breathing. If other thoughts come into your head just allow them to fade away as you exhale. And continue to encourage looseness in your head and neck.

This week I read about a recent study that had some interesting implications:

http://neurosciencenews.com/memory-fear-breathing-5699/

Essentially, researchers discovered that when test subjects would inhale through the nose, there was an increase in brain activity in the amygdala and hippocampus that resulted in enhanced emotional judgment and improved memory recall. This brain activity did not occur during exhalation or when breathing through the mouth.

Besides all the other benefits we receive from focused breathing, it’s easy to imagine how improved emotional judgment and memory might also improve our work as singing actors. Try inhaling through the nose during your practice sessions or performances this week and see if you notice a difference.

How has your singing been? What would you like to accomplish in this last stretch before spring break?

Now go practice.

Reflux

In the last blog, I briefly mentioned GERD (gastroesophageal reflux disease) and LPRD (laryngopharyngeal reflux disease), or—in more colloquial terms—reflux. These are common ailments that many singers have to contend with at one point or another.

Essentially, reflux occurs when stomach acid travels up the esophagus, around the epiglottis, and seeps into the trachea, reaching the larynx and vocal folds. This usually happens when we are lying down, especially when we are sleeping at night. It can cause redness and swelling that makes singing more difficult. Often the voice can feel weak, high notes require more effort, and tone may be rougher or breathier than usual.

Most people associate reflux with heartburn. However, many singers do not experience the expected heartburn symptoms, causing them to think that their vocal troubles must be from something else. Often it is only diagnosed, as many of you learned this past fall, through vocal fold stroboscopy (i.e., when someone from a voice clinic views your vocal folds with a small camera).

It is common for ENT’s to prescribe medications to help deal with reflux. However, there are also diet and lifestyle changes that singers should consider making part of their regular routines, as much as possible.

Don’t eat right before bed (ideally, don’t eat 3-4 hours before going to bed). Stomach acid is produced during digestion. If there is no food in your stomach to digest, acid will not be produced.

Don’t exercise right after eating. Ideally, this means avoiding coffee (which is acidic) right before dance class. Consider saving that caffeinated beverage for later.

Know which foods are reflux triggers and moderate them. Caffeine, chocolate, mint, carbonated beverages, alcohol, tomato-based foods, spicy foods, and fried foods are all believed to contribute to reflux.

It may also be a good idea to moderate or eliminate these foods and drinks as the day progresses and you get closer to bed time.

Of course, as with all things, you have to know your own body (while understanding that it will continue to change over your lifetime). Singers don't necessarily have to, for instance, immediately stop eating all tomato-based foods. But, knowing that they can be reflux triggers, start to monitor when you are eating them and how much of them you are eating.

As a vocal athlete, your entire body is your instrument. Understanding reflux and how to avoid it is another way we can keep our voices in top condition.

How has your singing been going this week?

Now go practice.