Developing a Healthy Relationship with the Voice: Part 1

INTRODUCTION:

MY STORY

I did not have a healthy relationship with my voice. Up until I was 57 years old (10 years ago), I never even opened my mouth to sing. Mostly I managed to avoid any kind of gatherings that had singing
 or karaoke in them. If I accidentally ended up in a group where singing was happening, I would either simply mouth the words or sing very quietly under my breath so no one would hear me. Being a pretty reclusive, introverted, shy child and adult, even speaking very much was not my thing.  I felt uncomfortable about the sound of my voice; I was terrified to express any opinions or neediness; it was next to impossible for me to speak up to people in positions of authority.  I did not even trust my voice to be there when I needed it to be. Sometimes, during a conversation with someone, my throat would simply close up and leave me coughing and choking. And feeling embarrassed and humiliated. 

As a result, my vocal cords were weak and undeveloped.

There is more to this story and I have expanded on it in a blog I wrote in June 2015. You can scroll back to that if you want more of the story and if you are wondering what happened when I was 57 to finally start me on the journey of healing and liberating my voice. By the way, I now look for opportunities to sing with others!! It really is fun!

Since that time, 10 years ago, I have explored (extensively) vocal technique and ways of healing, developing and strengthening my voice and vocal cords. In addition to many hours of  exploring, researching and experimenting on my own, I have worked with a variety of singing teachers, vocal coaches and sound healers. My lifelong Yoga practice, my years of studying the Chakras,  my experience as a Reiki Master, plus my several years of therapy and healing my own traumas (vocal and otherwise) have come together to create a very unique healing program aimed more directly at recovering and supporting the voice and the vocal cords. I sometimes think of this developing work as Yoga for the Voice. It tends to be somewhat more subtle and inner focused than most other vocal practices I have experienced.  Because of my own previous, sometimes traumatic, vocal experiences, I do my best to create this vocal work in a way that is gentle and respectful of the voice and of the deeper process and re-connection that happens when the voice is activated in new ways.

That feels like enough of an introduction for now! Let's dive in!

RECONNECTING BODY, BREATH AND VOICE

STARTING WITH THE BREATH


The breath is vital to any voice work. Without breath, there is no voice. Ideally the breath should be supported by the entire body. In other words, the inhale should feel like it is filling every part of the body, right into our deepest core. The exhale can then travel through the vocal cords in a small, controlled stream of air.  With that small, consistent stream of air coming through them, the vocal cords will vibrate in a way that is strong and healthy,  producing the sound that we are aiming for -- be it speaking, singing, sounding etc. A little later, I will offer an exercise so that we can learn to inhale into and through the entire body and then practice controlling the exhalation for the best and healthiest vibration of the vocal cords, but first:

A SIMPLE BREATHING EXERCISE

And expressing gratitude for the voice and the vocal cords

Begin by finding a comfortable sitting position with the spine gently erect in its natural curvature. Let the feet be firmly connected with the floor or ground and the belly relaxed and open. Roll the shoulders back to ensure the chest is open and the lungs have plenty of room to expand

   With the mouth closed, begin to breath in and out through the nostrils. Allow the inhale and the exhale to find their own comfortable rhythmic pattern. Relax into that breath, simply observing the flow of air in and out of the nostrils.

    After a few breaths, bring the awareness into the back of the throat. As you continue allowing the breath to flow in and out through the nostrils, focus your attention on the back of the throat. Imagine allowing the breath to touch the back of the throat. Imagine relaxing and opening the back of the throat. If there are any feelings of restriction here, just observe. Approach with interest and curiosity and acceptance  of whatever you may be feeling. No need to change anything. If you feel a need to cough or yawn, allow that to happen. Then return to the breath, focusing again on the back of the throat.

   After a few breaths into the back of the throat, allow the awareness to move more deeply into and through the throat. Focus especially on the lower part of the front of the throat -- the Adam's apple. This is generally easier to see and locate in men, but women have it too -- it is just less visible and obvious. At this point, don't worry about finding the exact location if you are uncertain. For now, just allow your breath to move into the mid--lower part of the front of  throat.

"The Adam's apple, in conjunction with the thyroid cartilage which forms it, helps protect the walls and the frontal part of the larynx, including the vocal cords (which are located directly behind it). "   definition taken from Wikipedia.

As you breathe into the "Adam's Apple" you are actually bringing more air and circulation into your larnyx, also known as the voice box, and your vocal cords which are responsible for the vibrations that create sound. 

Continue breathing in and out through the nose, extending the awareness and breath down through the centre of the throat and deeper into the larnyx and vocal cords. As you continue your focus on the breath moving down into the vocal cords, this could be a good time to actually appreciate and thank your vocal cords for all that they do. The work of the vocal cords makes it possible for us to communicate verbally, to sing, to sound, to express ourselves, to laugh out loud, to comfort others through our words and our voices. Directing that vocal vibration to a part of ourselves or to another person can be incredibly healing. These tiny vocal cords do so much for us and yet we often tend to take them for granted unless we develop a problem with them. Now is a perfect time to acknowledge the incredible gift of voice that we have been given and the amazing work that the vocal cords do to give us that voice.

After a few breaths and a few moments of appreciating our vocal cords, we can allow the breath to come back to normal breathing -- whatever that is for each of us. A really good way to follow this exercise up is by standing and having a few big open mouth yawns along with a nice big STRETCH! This can also be a good time to begin making some sound -- sighing loudly, releasing the voice on the exhale. Take a few moments to yawn, stretch, allow sighs or any sounds that may want to be expressed. Then take a few moments to just sit and observe how your body feels.

 Enjoy!