Vocal Hygiene - What to know and How To Do It
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Vocal Hygiene: refers to daily habits and behaviors (good and bad) some of which may be harming your voice.

Follow the HIPE Method to remember how: Hydration, Irritants, Phonotrauma, Exercise

Hydration - Increase

Benefits of Hydration:

  • Hydrated vocal folds vibrate with less effort
  • Hydrated vocal folds are more resistant to injury at high vibration dosages
    • If you have to speak loudly for a long time, STAY WELL HYDRATED!

Sources of Dehydration:

Environmental sources of dehydration (lack of moisture in the air we breath)

  • Dehumidified air (Dry air)
    • furnace/winter
    • Dry climates
  • Mouth Breathing

Systemic Dehydration (lack of water in your body)

  • Substances that affect the fluid
    • Caffeine, alcohol
    • Antihistamines
    • Diuretics
    • Sweating without fluid replacement

Maintain Adequate Hydration (Intrinsically and Extrinsically):

INTRINSIC (Systemic) - anything you ingest

  • DRINK WATER (½ oz of water per pound of body weight)
  • Drink juices or decaffeinated beverages (tea)
  • Eat WET SNACKS - fruit, veggies, etc.
  • Avoid Caffeinated beverages and alcohol
    • Drink more water to compensate for intake
  • Everything in Moderation!

EXTRINSIC

  • Use Steam inhalation
  • Personal Steamer, Shower Steam, Inhale steaam from hot tea
    • Cough drops to increase moisture in mouth and throat (avoid mint and menthol based, can be irritating)
    • Saline Nasal Sprays
    • Saline Nebulizer
    • OTC dry mouth remedies

Irritants - Decrease

  • Avoid smoking/second hand smoke
  • Avoid places with excessive dust or mold
  • Avoid Pollen/Manage Allergies (as recommended by your MD)
  • Manage Gastroesophageal Reflux Disease (GERD) (as recommended by MD)
    • Reduce eating spicy foods, fatty foods, acidic foods, alcohol, caffeine, chocolate, etc
    • Don’t lay down right after eating (allow 3-4 hr to digest)
    • Wear loose fitting clothing
    • Drink water

Phonotrauma - Decrease

  • Avoid speaking too loudly for long periods of time
  • Maintain comfortable volume and pitch when speaking
  • Avoid Excessive or harsh coughing, throat clearing (Bovine Cough)
  • Avoid Yelling or screaming
  • Avoid talking off your voice or on glottal fry (like a Kardashian speaks)

Exercises - Increase

It is recommended that a Home Exercise Program be developed and learned in collaboration and with the support of a trained Speech Language Pathologist/Voice Specialist

EXAMPLES:

Semi Occluded Vocal Tract Exercises (SOVTEs): Exercises that “help the vocal folds vibrate without excess tension by creating “back” pressure at the level of the glottis/vocal folds” (Ie: Straw Phonation, Bubble blowing, Lip Trills/Tongue Trills, etc.)

Resonant Voice Exercises (RVTs): Exercises that narrow the path in which the sound travels through the nasal passage with a goal to reduce effort from the throat (Ie: Humming)