Looking after your voice in cold season…
Your voice is not just your instrument — it's your power, your presence, and your connection to others. During the cold season, that instrument needs extra care. Here are practical, evidence-based ways to keep your voice strong, calm, and free. I write this mid cold too…!
Hydration is key! Get that warm herbal tea flowing!
1. Hydrate Intentionally (Inside & Out)
Hydration isn’t a luxury — it’s foundational. According to Speech & Language Therapy guidance, dehydration can impair how the vocal folds function, because they need a more slippery surface to vibrate optimally.
Aim to sip water steadily throughout the day rather than guzzling large amounts all at once.
Avoid over-reliance on diuretics like caffeine and alcohol, which have a dehydrating effect. Support the mucosal lining of your voice by using warm, soothing beverages — like herbal tea, or the timeless combo of lemon and honey. Honey helps coat irritation gently, and a splash of lemon can help with mucus, though you don’t want to overdo acidic drinks.
2. Use Steam to Moisturise the Vocal Folds
One of the most effective ways to hydrate directly is through inhaling steam. Experts from ENT and laryngology recommend simple facial steam or for those professional voice users try nebulised saline. Don’t use scented oils which can irritate sensitive tissues.
Boil (or simmer) plain water, lean over it (towel over head to trap the steam) for a few minutes, breathing gently in and out through your nose or mouth. Careful not to burn.
If necessary, a personal steamer or nebuliser (especially isotonic saline) is even more effective.
3. Warmth Matters — Wrap Up That Neck
At Speaking Works, I often remind coaching clients: posture + warmth = greater ease. Keeping your neck warm with a scarf isn’t just cozy — it helps reduce tension in the shoulders, neck, and laryngeal muscles. Tension in these areas can compress or restrict your voice, making projection harder and leading to strain.
The Royal Berkshire NHS Trust has more detailed advice here.
By reducing bracing (the instinctual stiffening we do in cold), you allow your muscular system to stay supple, which supports more natural, relaxed phonation.
4. Be Mindful About Indoor Heating
Indoor heating systems (radiators, central heating) are lifesavers — but they dry out the air, which can stress your vocal folds.
The Center for Vocal Health recommends maintaining a humidity level of 40–60% in your home to stay kind to your voice
If you can’t humidify electronically, place bowls of water near radiators or heat sources, hang a damp towel, or keep houseplants. These simple methods help reintroduce moisture.
Be cautious about overdoing direct heat on your face or throat, which can worsen dryness rather than ease it.
5. Breathe Through Your Nose for Better Voice & Calm
Nasal breathing is a vocal-care tool.
Nasal breathing warms and filters the air before it reaches the vocal folds, helping to protect them.
Experts at UAB’s Voice Center note that dry air inflames mucous membranes, and nasal breathing supports hydration and reduces strain on delicate tissues.
Plus, nasal breathing encourages a parasympathetic response in your nervous system — helping to reduce tension in the neck and shoulders, which is exactly where many of us carry stress.
6. Use Your Voice with Kindness (Rest When You Need It)
Even with the best care, your voice will sometimes ask for a break.
Avoid repeated throat clearing or coughing (these actions slam the vocal folds together). Instead, drink, swallow, or yawn to soothe the urge.
Try soft, gentle vocal warm-ups (such as humming, lip trills) rather than pushing your voice when it’s compromised.
Also note that wispering can actually be worse than just using a quieter voiec