18 Vocal Health Tips for Voice Actors, Singers and Public Speakers

You’ve got four hours of recording, a big presentation, or a long service ahead, and your voice already feels off. I’ve been there, trying to push through when I should’ve paused. Vocal health isn’t a bonus in voice acting—it’s the foundation. 

Without it, consistency goes out the window, and so does your confidence behind the mic. These tips and tricks are what I do to keep my voice strong and session-ready. If you rely on your voice for work, your vocal health must be your top priority. Let’s get into the habits that make a difference.

What Is Vocal Health?

Vocal health refers to keeping your voice strong, flexible, and reliable day after day. If you use your voice for a living, it’s your tool, your income, and your identity. And like any tool, it needs care.

To me, vocal health means having the stamina to record session after session without straining. It’s being able to hit those nuanced reads with consistency and without cracking or fatiguing. It’s knowing your limits and keeping your voice in working shape—not just for today, but for the long haul.

Causes of an Unhealthy Voice

Most vocal issues don’t come out of nowhere—they build up from habits we ignore until it’s too late. And no, it’s not just shouting at a concert that wrecks your voice.

Pushing through fatigue, skipping warm-ups, shallow breathing, poor posture, or even whispering can chip away at your vocal health. I’ve seen it happen fast, especially when you’re recording high-volume scripts day after day, without rest.

And let’s not forget stress. Your voice holds tension. If your body’s tight, your sound will be too. That wear shows up in the voice, whether you notice it or not.

Signs Your Voice Isn't Healthy

Your voice doesn’t just give out—it gives warnings. Here are a few of the signs that something’s not right:

• Hoarseness that lingers after a session or appears unexpectedly.

• Cracking or breaking on notes or phrases that used to feel easy.

• Loss of vocal range, especially at the edges or skips in the middle.

• Throat tightness or feeling strained when speaking.

• Fatigue after short sessions, even when you're pacing yourself.

• More effort than usual just to sound like you usually do.

• A dry, scratchy feeling even when you're hydrated.

If you notice any of these showing up consistently, your voice is asking for a break—and probably needs a reset.

18 Habits for Excellent Vocal Health

There’s no magic trick to keeping your voice in top shape—it’s about showing up for it every day. These are the habits I stick to, especially during heavy recording weeks:

1. Hydrate, hydrate, hydrate!

I don’t wait until my throat feels dry. I drink water all day, every day. Hydration starts hours before a session, not ten minutes before you hit record.

2. Warm-Up. 

Whether I’m singing or speaking, warm-ups are essential. A few minutes of breathing exercises, articulation warmups, and vocalizing - gentle humming, supported lip trills and sirens - can make all the difference. I do my warm-up regimen as a part of my daily routine, even on days off. I find this keeps my voice healthy and happy.

3. Skip the screaming.

Whenever possible, I avoid loud bars, sports arenas, or any situation where I’d be tempted to yell. One night of shouting can knock the voice out of commission for days. Or, if I know I’ll be in those noisy environments, where just keeping up conversation can easily turn into yelling, I stay aware of how I am using my voice. 

Speaking in a slightly higher register than my normal speaking tone, with a focus on breath support, can help my voice carry without shouting. The range difference is slight… think of a range you might use to speak to a young person (as opposed to doing an imitation of Mickey Mouse). When you’re at a concert, use the same techniques. Don’t scream. Applaud or cheer with supported technique. Your voice will thank you!

4. Take rest days seriously.

Your voice needs recovery just like your muscles do. When I’m feeling vocally tired or looking ahead to a marathon session, I schedule quiet time and vocal rest —no sessions, no long phone calls, no external practicing.

5. Pay attention to your environment.

Dry air and allergens can ruin a session. I use a humidifier, minimize dust, and avoid smoky spaces.

6. Get enough sleep.

If I’m tired, my voice is tired. Rest isn’t optional—it’s part of the job. Seven to nine hours is ideal, especially before big sessions.

7. Breathe properly, even when you're not singing.

I stay mindful of how I breathe during the day. Keep in mind that high, shallow chest breathing creates throat, vocal, and body tension and can be the root cause of myriad vocal problems. 

Conversely, a lower, relaxed  breath that allows the throat muscles to stay relaxed all the way through the inhalation and phonation/exhalation process is the foundation for a relaxed voice and a healthy you.

In my studio, I teach this relaxed and supportive breath technique to students who are professional singers, speakers, and fellow VO talent. It makes all the difference!  

8. Utilize steam for relief.

When my voice feels scratchy or strained, steaming is my go-to—no fancy gear—just hot water. I have a personal steamer - an inexpensive must-have. I like Vick’s personal steam inhaler. 

Regardless of which one you choose, avoid additives, especially menthol, which can be harsh. A warm shower can also be an easy and soothing solution for steam inhalation.

9. Maintain good posture.

Slouching compresses the breath and restricts vocal flow. When performing myself or teaching students, I focus on a few key physical aspects for optimal posture, which allows relaxed breathing and supported phonation. 

I keep my spine long and relaxed, feeling length in both directions, especially when recording long scripts. Imagine the back of your neck growing a centimeter longer while simultaneously feeling rooted and supported toward the ground or chair.

If you imagine drawing a line between the front of your shoulders and another line between the back of your shoulders, then put the two lines next to each other; they should be the same length. Don’t sacrifice one line, one space, for the other. Think - open and relaxed shoulders, neither pushed in nor pulled out.

The pelvis should be in a neutral position, which keeps the lower back comfortable and protects it from over- or under-arching. The chin should be roughly parallel to the ground, neither lifting nor compressing the larynx. 

Feet should be hip-width distance apart. If standing, keep one foot slightly in front of the other. Even if you record while sitting down, your physical awareness of these factors remains important. 

I never use muscles to push for volume. I focus on alignment, breath support, and occasionally, vowel placement. Technique isn’t just for singers—it’s how all of us who rely on our voices stay healthy and avoid burnout.

10. Take regular breaks.

If I’m recording for hours, I stop every 30–45 minutes, if possible. Even five minutes of silence helps reset and protect my voice.

11. Avoid whispering and shouting.

Whispering might feel gentle, but it’s actually quite rough and can be as harmful for the vocal folds as yelling. And shouting? That’s a no-go unless it’s part of a controlled session - and fully supported by an excellent breath.

12. Stop coughing and throat clearing.

Instead of coughing roughly, I try to swallow, hum gently, or sip water. Clearing your throat too often is like sandpaper to your vocal folds. If you’re noticing the need to do these things a lot, check in with a medical professional. 

Conditions like acid reflux and GERD can trigger coughing and throat clearing. Addressing the underlying issue can lead to improved health and protect your voice.

13. Understand how food and drink affect you and your voice. 

While everybody is different, generally, caffeine and alcohol are drying. Dairy can kick up phlegm production. Citrus and spice are acidic and can cause reflux, which can irritate the vocal folds. Pay attention to how food and drink affect you. 

It doesn’t mean you can’t enjoy your favorite foods. But you may want to think about when to enjoy them. You may still be able to enjoy your morning coffee, just sure to combat any resulting dehydration with at least twice the amount of water. 

14. Stop with the hot water and lemon as a throat cure! 

If your voice is irritated, warm water with lemon is often recommended as a natural remedy for soothing the voice. The fact is that, although delicious (IMO), lemon is extremely acidic and can be irritating for the vocal folds. 

A gentle, caffeine-free herbal tea could be much more soothing to help you get back behind the mic. My favorite is Wissotzky Rosehip and Hibiscus. (It’s like a gentle vocal hug in a cup - and so delicious!!)

15. Not all cough drops/lozenges are created equally. 

Brands that use menthol and other strong medicinal flavors can be rough on the voice. I opt for gentle, throat lozenges, like Ricola. Many voiceover actors also swear by Grether’s Pastilles. 

16. The way you speak throughout the day is a significant factor in maintaining vocal health. 

Make sure you’re aware of your general speech patterns and habits, not just when you’re behind the mic. For example, vocal production that sits on or around the vocal fry can be tough on the voice. 

As a voice teacher, I’ve worked with many students over the years on building awareness of their idiosyncratic speech tendencies, which can include vocal fry. This damaging vocal pattern has become increasingly prevalent in recent years, especially due to the influence of pop culture. The good news is that awareness can often be a solution in itself.

While singing takes more breath than speaking. I find that speaking at length can actually be harder on the voice. This fatigue from speaking happens because we can sometimes get away with spoken phonation without ideal or even adequate breath support. Breathing exercises are not just for singers. They are a strong foundation for speakers as well!

17. Your voice is an integral part of your body; treat it with care. 

This means healthy nutrition, regular exercise, mental well-being, and practices that foster awareness and ease tension, such as the Alexander Technique, meditation, and other mind/body practices. 

18. Breathing isn’t one size fits all. 

If you study a kind of breath that supports another activity, keep in mind that the same breath may not be well suited to vocal support. For example, the nose breath that might be perfect for your yoga class may not be ideal for vocal support and relaxation. Inhalation through the nose can pull up on the larynx, even slightly, causing subtle tension. 

Be sure to support each practice with the unique breath it requires. Think of how you’d use the right equipment for different sports—a baseball bat for a home run, and a golf club for a hole-in-one. 

Vocal Health: Frequently Asked Questions

How do I heal my voice?

There. Are. No. Shortcuts. THE ONLY TRUE CURE FOR VOCAL FATIGUE IS VOCAL REST! Apologies for all caps, but I really can’t underscore this enough. To heal your voice, start with full vocal rest—no recording, no long conversations, and definitely no whispering. 

Take advantage of text/chat/note writing to avoid vocal phonation altogether. Hydrate constantly, steam regularly, and sip gentle herbal teas. Soothing vocal exercises with good breath support can help once the initial strain has passed. However, if you're unsure, consult a laryngologist to rule out vocal injury. 

How do I know if I have vocal damage?

If you’re dealing with persistent hoarseness, vocal fatigue, or pain when speaking, it could point to damage. A reduction in range or a rough, effortful sound may suggest irritation or stress on your vocal folds. If you notice a skip or jump in your range, that can be an indication of a vocal issue. When in doubt, don’t guess—get it checked out by a medical professional who specializes in the voice.

What does vocal health mean?

Vocal health means your voice is functioning with strength, flexibility, and stamina, without signs of strain. It’s your ability to speak or perform consistently without triggering vocal fatigue or risking injury. Good vocal health starts with daily care, not just damage control.

How do I improve my vocal quality?

Start by making hydration a habit and avoiding vocal strain. Add daily vocal exercises to build endurance and control. Sleep well, learn a relaxed breath, and avoid things that irritate the vocal folds. It’s not about pushing harder—it’s about working smarter.

Work With Lauren Bandman VO

Vocal health isn’t just something I manage—it’s part of how I stay consistent, session after session. If you’re looking for a voice actor who can deliver long-form reads with control, clarity, and zero drama (unless it’s in the script), I’m your person.

I’ve developed daily habits that protect my voice, allowing me to show up fully prepared, whether I’m recording a commercial, a medical narration, or a multi-module eLearning project. Clients trust me to deliver clean, professional audio without the need for retakes due to vocal strain. If your project depends on performance and vocal reliability, let’s work together. I’m here to make your message sound its best.