For many singers, understanding how physical and emotional changes affect their voice is crucial. One of the lesser-discussed but impactful aspects of a singer’s health is the menstrual cycle and its influence on vocal performance. Internationally acclaimed vocal coach Lynn Jaanz shares her insights on managing the voice in sync with these natural rhythms, helping female singers stay confident and in control of their instrument.
Understanding the Menstrual Cycle’s Impact on the Voice
The menstrual cycle influences the body’s hormones, primarily estrogen and progesterone, which impact many physiological functions, including the vocal cords. During different phases of the cycle, singers may notice changes in vocal range, tone, and endurance. Lynn Jaanz emphasizes that while each singer’s experience is unique, understanding these phases can help in adapting vocal practice and performance.
Key Phases of the Cycle and Vocal Changes
- Follicular Phase (Days 1-14)
In the early days of the menstrual cycle, estrogen levels begin to rise. Many singers find this phase less challenging for vocal performance as the vocal cords tend to be less swollen and maintain a clearer, fuller sound. According to Lynn Jaanz, this can be an ideal time for vocal practice and recording as the voice often feels more stable. - Ovulation (Around Day 14)
Estrogen levels peak during ovulation, which may result in improved vocal strength and control. Lynn Jaanz suggests that many singers feel empowered in this phase, with increased vocal range and resonance. However, each body reacts differently, and some may feel tension in the vocal cords due to hormonal fluctuations. - Luteal Phase (Days 15-28)
After ovulation, progesterone levels rise. This hormone can cause a sense of swelling or dryness in the vocal cords, which may make high notes more challenging. Lynn Jaanz advises her students to prioritize vocal care during this phase by staying hydrated, practicing gentle exercises, and avoiding vocal strain. - Menstruation (Day 1 of the Cycle)
As menstruation begins, some singers notice vocal fatigue or a loss of power in their voice. It’s essential to listen to the body during this time. Lynn Jaanz emphasizes rest and mild exercises that don’t push the voice too hard, allowing it to recover naturally and avoid injury.
Tips for Managing the Voice During the Menstrual Cycle
- Hydration and Nutrition: Lynn Jaanz recommends staying well-hydrated and focusing on a balanced diet rich in anti-inflammatory foods. These can help reduce swelling and maintain vocal clarity throughout the cycle.
- Warm-Up Adjustments: Tailor warm-ups according to how your voice feels each day. Gentle, low-stress warm-ups during challenging phases can help maintain flexibility without overtaxing the vocal cords.
- Mindful Scheduling: If possible, schedule performances or recording sessions during phases where the voice feels more stable. Although unpredictable, being aware of how your cycle affects your voice allows for better planning and management.
- Mental Resilience: Jaanz emphasizes that awareness and acceptance of these changes are key to vocal confidence. Embracing the natural variations of the voice leads to better performance and reduced stress.
Lynn Jaanz’s Perspective on Vocal Health and Women’s Voices
At Lynn Jaanz’s Singing the Art of the Heart, empowering female singers means understanding every element of the vocal journey. “The voice is as unique as each individual,” says Lynn. “By recognizing the rhythms of our bodies, we gain control, confidence, and connection to our authentic sound.”
In Lynn’s experience, the menstrual cycle is not a limitation but an opportunity to understand one’s body and voice on a deeper level. When singers tune into these changes, they unlock greater control over their instrument, enhancing both their technical skills and emotional expressiveness.
Conclusion
Lynn Jaanz’s holistic approach to vocal coaching includes understanding the natural rhythms of the body. By acknowledging and adapting to changes during the menstrual cycle, female singers can perform with confidence and ease. At Singing the Art of the Heart, Lynn Jaanz is dedicated to helping women reach their full vocal potential by embracing every aspect of their physical and emotional journey.