Vocal hygiene is the set of habits that protect your voice and stop it from tiring or becoming hoarse. This page explains how to look after your voice every day, with simple relaxation exercises you can do at home. They do not replace speech and language therapy if we have recommended it.

What are these measures for?

They reduce the effort on your vocal cords and the tension in your neck. They help if you have functional dysphonia, a tired voice or hoarseness after a cold, and they also help prevent these problems.

They are a supporting measure. If you have been hoarse for more than 4 weeks, we need to look at your vocal cords.

Before you start

If you have been hoarse for more than 4 weeks, book an appointment first: a lesion needs to be ruled out.
If you use your voice for work, these measures matter especially for you.
It is normal for speaking softly to feel odd at first.
The exercises should not hurt or strain. If they bother you, stop.

How to do it

Everyday habits

Do not strain your voice. Speak at a comfortable pitch, without shouting or raising the volume much.
Avoid talking over noise. In noisy places, move closer to the person rather than raising your voice.
Take breaks. Every so often, rest from talking for a few minutes.
Sip water through the day. It may help keep the vocal cords lubricated.
Do not smoke or breathe in smoke. Limit alcohol.
Avoid throat clearing. Swallow or take a sip of water instead.
Use a soft, relaxed voice. If you are hoarse, speak naturally and quietly, without forcing it. Also avoid effortful whispering.
If your voice tires, rest for a while. You do not need to stay silent for whole days.

Relaxation exercises (5-10 minutes)

Abdominal breathing: sit or stand comfortably with one hand on your stomach. Breathe slowly and deeply through your nose and feel your tummy rise. Repeat about 5 times.
Yawn-sigh: imitate a big yawn and, at the end, let the air out through your mouth like a sigh. Repeat several times.
Slow reading: read a short sentence in a low or moderate voice, with pauses and without forcing it.
Gentle neck massage: with your fingertips, make soft circular movements on the neck and under the jaw for a few seconds. Do not press on the throat itself.

Routine

Routine	What to do
How often	Habits, every day. Exercises, 2-3 times a day for 5-10 minutes
For how long	A few weeks, until your voice improves and while you work with your therapist
When to stop	If an exercise hurts or makes the hoarseness worse, stop and contact us

Always follow the routine your doctor gave you, which may be different.

Common mistakes

Whispering with effort in the belief that it rests the voice: it also strains the throat.
Clearing your throat often: it irritates the vocal cords.
Shouting or talking over background noise: it makes you strain.
Relying on lozenges or sweets to cure hoarseness: there is no evidence that they do.
Carrying on talking a lot with a poor voice.
Letting weeks pass with hoarseness without seeking advice.

What is normal and when to seek advice

It is normal for:

Your voice to be more tired at the end of the day.
It to take several weeks to improve.

Stop the exercises and seek advice if:

The hoarseness, pain or tiredness increases.
The hoarseness lasts more than 4 weeks.
You notice a lump in the neck, pain on swallowing or unexplained weight loss.

Call 112 (in Spain) or your local emergency number, or go to A&E, if you have difficulty breathing, a high-pitched noise when you breathe, or cannot swallow your saliva.

Frequently asked questions

Do I have to stay completely silent if I am hoarse? No. It is better to talk less, softly, with breaks, than to say nothing for days.

Is whispering bad? If you do it with effort, yes, because it strains the throat. Speak quietly and naturally.

Does drinking water help? It may help keep the vocal cords lubricated. It does not cure hoarseness on its own.

Do throat sweets and lozenges work? They may ease dryness, but there is no evidence that they cure hoarseness.

How long does it take for my voice to improve? It depends on the cause. If it has not improved in 4 weeks, you need an examination.

References

For general information only. It does not replace a medical consultation and cannot be used for diagnosis. In an emergency in Spain, call 112.

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