Trans Voice: 3 Best Ways to Prepare Your Body and Mind for Vocal Practice

So you’ve made the decision to start to transition your voice! Congratulations!! Now, where should you begin?

If you’re like most people who are starting their journey to a more feminine or masculine voice, you’re probably feeling anxious and excited to get started. You might also be feeling overwhelmed and nervous to start working with a voice that doesn’t feel like it belongs to you. 

There is absolutely nothing wrong with having any of these feelings; in fact, thoughts like these are indications that you’re exactly where you need to be. 

Before jumping into raising your pitch or changing your resonance, it’s important to take some moments to come into your body and quiet some of the negative thoughts that have kept you from getting started. 

So, let’s check out the 3 Best Ways to Prepare Your Body and Mind for Vocal Practice!

Stretching

Stretching is a great way to bring your attention to your posture and reduce stress. It’s super important to be flexible and relaxed in your body as you start to make changes to your voice.

1. Sit up tall and roll your shoulders back a few times. Bring your shoulders up toward your ears slowly, then drop them. Take a breath and let your arms hang heavy. Repeat three times.

2. Let your head fall over toward your right shoulder. Take your right hand and gently apply pressure, pulling your head closer to your shoulder. Hold for 10 seconds. Let your head roll around the front of your body slowly toward your left shoulder. Gently apply pressure with your left hand. Hold for 10 seconds. Repeat three times on each side.

3. Lift your right arm overhead and grab with your left wrist. Pull your right arm over to the left. You’ll feel this stretch in your right side body. Repeat on the right side. Repeat three times on each side. 

To learn more about which muscles are important to stretch for the voice, click here.

Breath Work

Connecting with your breath is another way to let go of the worries of the past and future, and just be present in that exact moment.

When we breathe as voice users, we want to feel the breath low down in our belly rather than feeling a shallow breath up in the chest. Why? Because a shallow breath can cause tension, and we want the most relaxed process we can have.

Here are some breath exercises to try:

1. Bring your attention to your breath. Where are you feeling the movement? In your chest, belly, back? If you’re feeling it in your chest, notice if you feel tightness in your neck and throat as you breathe in. That tension is what we want to avoid. Place a hand on your belly. Release your belly with each breath, directing your air down low, breathing at your own pace. 

2. Breathe in for 4 counts slowly, as though you’re breathing in through a straw. Breathe out for 4 counts on ‘ss’. Feel the resistance in your belly as your release the air.

If you prefer to be guided, follow along with this video.

Meditation

I find meditation to be very helpful in this process. It is not meant to get rid of thoughts. Rather, it will let those thoughts pass quicker and help you focus your attention on the present moment. Starting this journey with a clear mind can help you progress through these challenging initial steps. 

You can find great guided meditations on apps like Insight Timer (which has free meditations), on Youtube, or through paid apps like Headspace, Calm, or Waking Up.

Here’s a body awareness exercise to try:

1. Sit up tall, in a comfortable position with your hands on your thighs. Take a big breath together and on your exhale, close the eyes. 

2. Bring your attention to the top of your head. Come down around your eyes, relaxing the muscles in your face, neck, chest, arms and fingers, torso, hips, legs, and feet.

3. Breathe.

If you’re interested in trying meditation, try this video to get started.

Now that you’re ready to begin your voice journey, book your trans voice consultation below!