Judy Rodman - All Things Vocal Blog

Training & insights for stage and studio singers, speakers, vocal coaches and producers from professional vocal coach and author of "Power, Path & Performance" vocal training method.

Tuesday, June 5, 2018

How To Get More Feeling In Your Singing

Express yourself!
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Singing without feeling is like coloring without crayons. Your performance is similarly invisible. The response, if any, to your performance could best be described as
Now, the first step to changing anything is to become aware... of what you're doing, what you want to change, and how to change it. So first lets...

Assess the level of emotional authenticity in your voice

You want feeling in your sound. Is it there? You can listen to playback of a recording, or ask someone whose opinion you value. Don't ask someone who doesn't like your style of music, or that wouldn't know or wouldn't want to hurt your feelings with the truth. Ask a listener that you think should like your type of song, someone who normally would respond to your music if you are delivering emotion. Or ask an expert you trust... a good musician, your studio producer or vocal coach. If you find your voice lacking in color don't worry. There are ways to help bring a numb, lifeless, flat, thin, more or less dead vocal to emotionally authentic life!

Here are 13 suggestions to sing with more feeling:

1. Don't strain for vocal range.
It's hard to abandon yourself to the song you're singing if your high or low notes are straining or unreachable. It's hard to listen to you strain, too! Make sure the key is right for you. Consider changing the melody to eliminate highest or lowest notes. Learn how to sing whatever range you choose with efficient, healthy vocal technique. Even a small tweak to your technique can make a big difference to your strain level.

2. Use the right style for the material.
Singing with authentic feeling requires authentic style language. Some examples:
  • If you hold all the ends of your lines out as you would for choir or musical theater, it will sound inauthentic in more pop styles. 
  • If you scoop, slide and slur around as is normal for r&b, jazz or country on a pop or EDM song, you may turn off listeners in the crisper, more linear musical genre. 
  • To sound authentic within the style, don't sing bluegrass with vibrato. 
  • On the other hand, don't sing traditional country, jazz or r&b without bending something. 
3. Don't over-emote.
Over-emotionalizing your performance is just as bad as under-emotionalizing and will sound fake. And probably too loud! True story: I've seen whole front tables of audience clear out at the first break taken by an over-emoting singer. The unfortunate and rather clueless performer went on to sing even more loudly and emotionally, thinking that was what was missing. The second row of tables then began to clear. 

4. Don't sing a sad song happily.
Make sure you know what message you're delivering, and what emotion that should accompany it. Authenticity should link the lyrical message with any feeling you express.Think how silly it would sound to sing Pharrell Williams song 'Happy' with a mournful frown. Or Bonnie Raitt's song 'I Can't Make You Love Me' with a beauty pagent smile. Ewe. 

5. Don't sing a song you can't relate to.
If you do sing a song about something you haven't experienced, figure out another scenario that you do know where that lyric would work. Many love songs have been written about dogs. Or couches. Whatever works! You could sing a song you don't understand as a vocal exercise, but please... not for performance.

6. Talk the lines out before singing them.
This is a very good way to figure out who you're talking to, where you are, and what you want them to feel.

7. Remember your prime directive: To make THE HEART YOU'RE SINGING TO feel your song!
To do this, ask yourself: Who am I communicating to? What do I want them to know? What would their response look like if I get them to feel what I'm singing? Because in the end, great communication skill is not about what YOU feel anyway - it's what you make the object of your lyric feel!

8. Go into character in the movie scene of of the song as the intro plays.
Use sensory imagination and good acting technique to really zone in... where is this scene you're in? What do you see, what can you smell, hear and taste in the air, what textures can you touch? Go there mentally before you sing the first line.

9. Avoid having someone in the front row or studio control room who distracts you.
If you possibly can, don't let anyone who would distract you within your sensory input area. Or get really good at ignoring them!

10. Emphasize the 'money words' in every line (MAJOR NINJA TECHNIQUE TIP!!!)
  • What words or syll-ables would you emphasize if you were talking the line
  • Re-pull those words or syllables to emphasize them when singing and you'll instantly have more feeling in your voice! Get a lyric sheet and mark the money words. Try singing with emphasis on those words. Record it with your phone if you can, to check out the results.
11. Finish the ends of your lines as if the last word is the most important.
When you don't finish the last of the line,  you leave an incomplete thought dangling! It's one of my pet peeves... it steals the point of the lyric right when you got me interested and I'm waiting for the payoff! You can drop your volume and articulate softly but still articulate the last word like you want it understood.

12. Move your body! 
Frozen body generally delivers frozen voice. To sing in full color, you need to sing from all of you. Loosen up! Dance with your guitar, sway on the piano bench or at the mic stand. Feel the drummer in your hips, express yourself with your hands and eyes.  

13. Be be brave.
As I often say,

...real singing is not for the squeamish. 
You must abandon yourself, your care for what people think, your fear of making odd facial gestures your voice may need, your reticence to share the message in the song fully. You can do all that after you leave the stage or vocal booth... but great courage is required for great performance. 

Side effects from singing with more feeling:

  • You have richer vocal resonance because your voice operates more fully.
  • You'll get great response not only from the heart your lyric is directed to (which is your prime directive), you'll have the 'gravy' of capturing the audience that's listening to you do it. 
  • You'll no doubt experience less vocal fatigue! Not bad side effects. 
  • However you'll also probably notice that you're hungry after you perform, because singing with feeling takes more mental, vocal AND physical energy!

For more help:

It's my intention that this post, like all others in my All Things Vocal blog and podcast, helps you in very real, actionable ways - for free. If you can and want to go farther... my 6 disc vocal training package has a great section on setting yourself up for emotionally compelling performance plus a ton of other lessons. 

Your thoughts- how do you think your voice is expressing itself? 

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Saturday, May 19, 2018

How to Succeed at Life, Love & Songwriting - Interview with Dallas Frazier

Dallas and me after our interview, photo by Sharon Frazier
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Long-lasting success in a music career is uncommon, elusive, and something many of us in the All Things Vocal village would love to have. So I asked Dallas Frazier, who has found deep satisfaction in both his personal and professional life, to talk about his journey with me. Listen to the audio podcast link to hear our interview with his amazing story and tips for navigating our crazy business. You'll understand how honored I am to call this generous, brilliant music maker my friend.

Among things we discussed:

  • His early start in Bakersfield, California, working with Ferlin Husky, signing as an artist with Capital Records at 14 years old, writing his own material. 
  • How he experienced working on TV with a well-rounded 'out of the box' band and learning to love more than one style of music.
  • Marrying Sharon, the love of his life, at 18 years old. They have been together ever since (she was right there on the couch as we talked)
  • How he wrote some of his iconic songs such as Ally Oop. It reached #1 on the charts 58 years ago, and is still played today. Dallas wrote it at the cotton gin where he was working at the time.
  • Making the move with Ferlin to Nashville, and his incredible hit-writing success there. Dallas talks about how he was hungry for success, literally and figurably, and how he and the circle he found dug in to have tons of hits by most of the country artists of the time including Charlie Louvin, Jerry Lee Lewis, Elvis Presley (cut 5 Dallas songs), Percy Sledge, Connie Smith (cut 71 of Dallas's songs), George Jones, Charlie Pride, Brenda Lee, Charlie Rich. 
  • How Dallas got caught up with alcoholism. Then how he purposefully quit the business to get away from temptations to drink. A year off turned into a 30 year break from the business, and Dallas went to seminary and into Christian ministry as a pastor. He shares his paradigm shifts from alcoholism to over-doing legalism and perfection, and how he has now found balance and a new understanding of God. We discussed this common issue with musicians, and how important it is to know who you are without your music. 
  • He is now writing again. He believes he's writing even better than ever, and his having a lot of joy in the process of trying to write 'for the masters'. We discuss writing for the market as opposed to the heart, and the balance needed there.
  • We finished with Dallas offering some very important insider tips for those who want to become successful songwriters. And I got to thank our mutual friend Ginny Foley, who introduced us some years ago. My deepest gratitude to Ginny, and to Dallas for his friendship and support, as well as this interview for us all!

Dallas Frazier bio highlights:

  • Among his legendary hits: Elvira, Ally Oop, There Goes My Everything, If My Heart Had Windows, All I Have To Offer You Is Me, Beneath Still Waters, Will You Visit Me On Sundays, Fourteen Carat Mind, What's Your Mama's Name, Mohair Sam, The Son of Hickory Hollow's Tramp and tons more.
  • Dallas had lots of songs in the pop charts, he also had some R&B success with songs such as 'Big Mable Murphy' cut by Diana Ross as well as Brook Benton. 
  • In 1994 Keith Richards and George Jones did a duet on Dallas' song 'Say It's Not You'. 
  • 'There Goes My Everything' won CMA's 'Song of the Year' in 1966.
  • 'Elvira' won BMI 'Country Song of the Year' in 1966.
  • Artists who cut Dallas Frazier 'tribute albums' (all songs written by Dallas) include George Jones and Connie Smith.
  • Dallas was inducted into the Nashville Songwriters Hall of Fame in 1976
  • Country Music Hall Of Fame honored Dallas by featuring him in their 'Poets & Prophets Salute'.
  • There is a documentary being produced by Brian Oxley, projected to be finished by summer of 2018. I'll update this post with airing details when it lands at a network!

Find Dallas at his website www.DallasFrazierMusic.com

If you need help singing your songs... contact me here. Got a thought about going for long term (instead of short term) success with music? Leave a comment. 

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Tuesday, May 8, 2018

The Danger of Meek Posture To The Voice

To save his voice, I want to poke this guy in the back.

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Did you know your voice is vulnerable to your physical stance? Maybe it's time to assess the condition of your backbone when you're communicating. Let's talk!

Human communication is a very complicated & nuanced art, as opposed to the robotic, computer-generated voice. The messages we send are not just defined by the articulation of vowels and consonants, but also by the textures, timbers, shapes, clarity, melodic nature, rhythmic phrasing and volume level of our vocal sound. Our messages are also defined by the body language that accompanies our words, because how our hands, arms, legs, face and spine move significantly affects the sound and the interpretation of what we say and sing!

So we make all kinds of choices when we use our voices, just like actors do, to deliver a message that gets a specific response. When we choose, we take into consideration the nature of the heart to whom we are communicating. For instance, out of kindness and empathy, we may take the posture of weakness, literally slumping and condensing our physical profile so as not to offend or intimidate others. But after you learn what meek posture does to your voice, you may want to re-think your choice of caved-in body language.

Real stories

  • Tall Recording Artist

I was asked to work with a signed recording artist who was about to lose his label deal because of vocal problems. After spending time working with him in vocal lessons as well as attending some of his shows and watching him interact with fans and music industry people, I saw a huge part of his vocal issues. Every time he talked to someone he slumped, crunching in his chest and moving his head forward. When I asked him if interviews and schmoozing events left him vocally tired, he said yes as if asking 'isn't that normal?' I told him it may be normal but it's not necessary, and that we had to get busy and stop his speaking voice from sabotaging his singing voice!

So I poked him in the back, asked him to move his head over his heels and drop his chin. It seemed like he gained 2 inches in height! It was then that he realized he had been shrinking his body so as not to appear condescending or intimidating. And I told him what I've told so many others... that he needed to be all that he is, and that shrinking any part of himself will not help others... it will hurt his ability to bless them with his voice. He began singing better than ever, his producer and label noticed, and his deal was saved.

Tall people should sing and speak at full height, not like they have a premature dowager's hump!

  • Modest Female Singer

When the female gospel singer came into the lesson and I immediately identified her meek posture, the curved back and crunched chest. When she began to sing, the tight, uncontrolled sound I expected came out. By the end of that lesson she was standing at least 1/2 inch taller, breathing better and was overjoyed with her new-found vocal ease, range improvement and pitch control.

I have had many young, adult and elder ladies who try to hide the fullness of their chests in the name of modesty. This always makes me angry at society. It's like wearing an invisible burka to cover your shame. I say if anyone has a problem with you being all that you physically are, it's their problem, not yours! Lead with your heart. That means open your ribcage, and lift all that is on top of it! When you do this, you not only give yourself freedom to breathe and be and sing and speak well, you give this freedom and validation to others who see your example. They and I thank you.

  • Cool and Shy Teenagers

The 14 year old girl came in to her first vocal lesson with me to get ready for an audition. When she began to sing, she assumed the typical cool teen side slump, and the high note had to be pushed out as I would expect in that posture. When I asked her to stand flexibly tall and pull her head back a bit, pulling her voice with her lyrics, she was amazed at how easy those high notes became.

A 15 yr old boy came in with slumped chest like he was having to report to the principal. His voice consisted of pushed chest and weak head voice, separated by the typical adolescent male vocal crack with no mix area. When I straightened his spine out at the wall and had him come from pelvic floor instead of tight ribcage for power he was able to back off his volume, mix his middle voice and get in a clear and higher head voice. It eased his vocal strain so much he started laughing!

Teenagers often take on either a 'cool' posture habit to impress and deal with peer pressure, or a crunched posture from shy self-consciousness normal for this age. That cool side slump is paramount to imitating scoliosis. Those who have a real condition of excessive curvature of the spine will agree with me... this is not posture one should try to imitate. Hips should be same level, not one dropped and one shoulder up. The ensuing ribcage contortion is a terrible posture habit that causes breath limitations as well as unnecessary vocal tension. Shy posture is also detrimental to breath support and control for both singing and talking.

  • Vocally Strained Elderly Singer

A man in his 80s came in wanting to sing better. He had been an amateur singer of popular standards all his life but was having trouble now and missed the joy of using his voice without strain. I was able to pinpoint the core of his limitations pretty quickly - it was his pronounced upper spinal curve. I put him at the wall with a cushion behind his head that was thick enough to encourage him to straighten up, without causing too much discomfort. I asked him to try and sense his power as coming from his pelvic floor instead of the middle of his chest. He was instantly able to sing with more range, control and ease. I then had him walk in the middle of the room and showed him how to use his mic to 'pull' himself tall with his lyrics when he sang.

When he began to practice this way he came in to subsequent lessons with more and more ability. A few years later his wife wrote me that he had died, but that from our lessons he had found his voice again and used it with great joy!

I have also taught people with significant COPD to sing much better by straightening out the upper spine. It doesn't take much breath to sing, if you take it and use it with good technique. Whatever their level of physical health, older people benefit greatly from flexibly tall body language, not only in their singing and speaking voices but also in all the benefits that come from being able to breathe more deeply.

  • Victims of Abuse

I have worked with male and female students of all ages who have been in some way abused or perceive that they are not valued. Emotional, physical or sexual abuse can cause habitual meek posture because it was literally developed as a way to survive. Healing includes not just psychological freedom but also physical unfurling.

Here's what happens when you slump

When you shrink your height, cave in your upper torso or otherwise drop the bottom of your ribs:
  • Your diaphragm, which is attached to the bottom of your ribcage, will loosen. This gives it too much slack, limiting its control of the breath.  Losing breath control means losing vocal control of all kinds.
  • Your head will inevitably move forward and your throat channel will tighten. A tight throat will sound and feel tight. 
  • The combination of limiting breath control and tightening your throat will cause your voice to be vulnerable to many issues. Vocal resonance will thin, pitch accuracy will suffer and vocal range will diminish on low and high ends. It can result in vocal strain and even damage from trying to push through to sing or speak adequately.

Tips to get yourself out of your slump

First of all, do a complete re-think of the concept of meekness. It is NOT the same as weakness. I would define meekness as the ultimate strength... because it comes from the confidence that doesn't have to defend itself. Communicating kindness is much more effective coming from gentle strength, not manipulative weakness. I know, that may sting:) 

Do a thought experiment... stand physically as if you are queen or king of the universe and you really are the only one who can fix everything. Now take a deep breath. Imagine your lungs as being 20 feet tall, wide and deep. Send out your presence to fill every crack and cranny in the room you're in. Now say...
'I am supposed to be all I am, and my voice is needed in the world'.
Try singing or speaking at the wall, head and heel against it (if you have thick shoulders you may put a towel behind your head). Now sing or speak, using your hands expressively, powering your voice from your pelvic floor while keeping your spine flexibly tall. Notice how open your ribcage is. Do you feel a difference in your throat? Ask someone who knows you well to listen and tell you if they notice a difference in the sound of your voice.

If the idea of humble strength is new to you, try noticing the results. Experiment by telling someone how wonderful they are, while standing very tall as you do it. You will communicate strong empathy, which actually means more to the person than a meek compliment.

When meek posture is the right choice

There is a time for everything... including meek posture.
  1. When you are communicating to a wounded, hurt or scared or excessively timid human or animal, your body language can add a needed non-intimidation element to help them trust you.
  2. When you have a spinal degenerative issue, such as scoliosis or kyphosis (true humpback condition). Even in these conditions, try to stand or sit as tall and flexibly as possible. Ask your doctor about doing targeted physical exercises and stretches to counteract the pronounced spinal curves and help you breathe better. 
  3. When you get cast in a rough sounding voice-over or movie roll like Billy Bob Thornton's character in 'Sling Blade'. Thornton's slumped posture, besides creating the allusion of spinal deformity, helped create the character's voice. I would make a safe bet Mr. Thornton needed a round of chiropractic afterwards! 
  4. And of course in truly unsafe situations, you may need to use guarded and closed body language, just as a threatened animal does. 
But if you must slump for these or other reasons, get back to exercising and stretching out as quickly as possible. Don't allow slumping to become habit. And remember, you don't have to slump to be gentle or humble. 

Bottom line

There are times to speak and sing, and times to listen and be silent. When it's your time at bat, stand or sit flexibly tall, as if your voice matters... because it does.

What are your thoughts? Do you know how you backbone is stacking up when you sing or speak?

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Tuesday, March 6, 2018

The Vagal - Vocal Connection Part 2... by Functional Medicine Practitioner Jackie Warner

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NOTE: This is part 2 of a series... Find Vagus-Vocal Connection part 1 at this link.
Do you know the difference between a little adreneline rush before you step on stage and a state of chronic anxiety and stress? You can bet your voice does. And so does Jackie Warner!
Part 2 of the Vagal-Vocal Connection is a post generously written for All Things Vocal by Jackie Warner, who is a certified practitioner of the Institute for Functional Medicine. She founded the Thrive Health & Wellness Clinic in Nolensville, Tennessee. I became aware of her through the health building experiences Leah Grams Johnson (who wrote our Part 1) had at her clinic. My thanks to Leah and to Jackie Warner for sharing this in-depth look at a subject important to all voices: how to deal with stress - and of course our Vagus nerve plays an important part!  
Please note:
The information provided on this post is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional You should not use the information on this site for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Consult with a healthcare professional before starting any new routine of diet, exercise or supplementation or medication, or if you have or suspect you might have a health problem.
Here now, is Jackie’s post:

Stress and its impact on your body!

Let’s start off with the nervous system in our body. The autonomic nervous system (ANS)  is divided into two subsystems: the sympathetic nervous system (aka-fight or flight) and the PNS, parasympathetic nervous system (aka-the brakes).  The role of the ANS is to constantly balance the functions of the organ systems according to both internal and external stimuli. It does this through coordination of various activities such as hormone secretion, respiration, digestion and excretion and circulation. The ANS is always ‘on’; we are unaware of the tasks it is performing every minute of the day. However, when things become unbalanced, we need to become more aware of what is happening. Both of these systems are divided by the all and powerful Vagus nerve. The goal is to balance both sides and improve the Vagal tone. If that all sounds mumbo jumbo to you, don’t worry, I’ll explain:

Let’s go back…way back to our ancestral times: The lion sees us making fire, we turn and catch a glimpse of this impending threat; Within split seconds of perceiving a threat, this primitive part of your brain sounds the alarm, sending a chemical distress signal to the Hypothalamic Pituitary Adrenal (HPA) Axis – your Hypothalamus. The hypothalamus, a tiny gland in the front center of your brain, serves as a rapid relay station. The Stress Response signals, once registered, then get passed onto the pituitary gland, another major hormonal regulatory center quite close by in your brain, and from there, all the way down to your adrenal glands, where your body translates these signals into action, providing the fuel you need to escape or fight the danger (thus this is called the fight or flight response).

The adrenal glands initially respond by pumping out a chemical called adrenaline. Under adrenaline’s influence, your heart rate quickens and your breathing changes to get more oxygen to the reaction centers in your brain and to your muscles, your pupils dilate to take in more peripheral vision and help you see, and blood is shunted away from your colon, gut and extremities to pump more blood to your brain and heart so you can run faster, think clearer and see farther. Your mind becomes hypervigilant (also called hyperarousal) – you become keenly aware of and sensitive to every possible threat or hint of danger in your environment. In the short run, some people actually love the feel of adrenaline. It gives us a rush. Some even get addicted to it. Think rollercoasters, horror movies, and bungee jumping. But when this rush becomes chronic, it’s not fun anymore.

When Stress Becomes Distress

Your Stress Response is only meant to be activated in times of danger, and only supposed to last for a few minutes, long enough to get us out of harm’s way and let your brain do the work of cataloging the danger so you recognize it even faster next time.
So, we are not actually running away from the lion, nor do we need to constantly lift the car off our child. We are, however, living in a world full of stressors. Unfortunately, our bodies cannot differentiate our body sitting at a computer feeling stressed vs running away from a threat – our stress response rarely ever “turns off” unless we practice doing it intentionally..
The dark side of chronic hypervigilance is anxiety! Your brain and body get stuck in survival mode and you end up with:
  • Chronic anxiety
  • Overwhelming feeling of fatigue
  • Sleep Problems
  • Brain Fog
Over time you can also end up with a host of other problems including exhaustion, depression, cognitive problems, sugar cravings, weight gain, or Hashimoto’s, and an increased risk for diabetes, heart disease and dementia.

Does this sound like you?
If you’re struggling with chronic anxiety, or other symptoms of Adrenal Overdrive or Adrenal Depletion, your stress response or sympathetic system might be the cause. Being “ON” all the time is exhausting and so many of us are experiencing burnout and serious health symptoms as a result. You remain in overdrive, “all systems go.” Your body tries to adapt, until it can’t anymore. You end up feeling like you just want to scream or hibernate in the bed. It’s a problem millions of people are facing, and unfortunately a common prescription is to add medication that can only mask the underlying cause.

Here are the common symptoms of living in a sympathetic or imbalanced cortisol pattern:
  • Afternoon fatigue, caffeine, or sugar cravings, usually around 3 to 4 pm
  • Allergies, food reactions, hives
  • Anxiety, irritability, or depression
  • Being in constant overdrive or overly driven, taking on too much, finding yourself unable to stop and relax
  • Cravings for sugary, salty or fatty foods, or carbs (starches, baked goods)
  • Difficulty sticking with a diet or exercise plan, trouble with “willpower”
  • Difficulty with focus or memory (“brain fog”)
  • Digestive problems
  • Eczema or hives
  • Fatigue, exhaustion, feeling overwhelmed
  • Hashimoto’s or autoimmune disorders show up
  • Hormonal imbalances
  • Insulin resistance, Metabolic Syndrome, or Diabetes
  • Low sex drive
  • Extra belly fat
  • Osteopenia or osteoporosis
  • PCOS, endometriosis, and infertility
  • Perfectionism, feeling that you’re never doing enough, or never doing things well enough
  • Trouble falling asleep, staying asleep, or waking up still tired
Ughhhhh, what to do?? There is a way out: Reset Your Stress Response to Heal Anxiety
The good news is that our bodies do have other ways of responding to stress triggers than with anxiety – ones that allow us to move out of a state of alarm, into feeling calm and safe. Here are my top 5 top tips:

STEP #1 Recognize the Feeling

The first step to overcoming anxiety is to recognize it for what it is – a set of feelings that are the result of a series of biological responses to a perceived threat. Pay attention to what happens when you become anxious. Find your stress response (For me, it’s the tension in my jaw-I tend to clench my teeth); yours may be shoulder/neck pain/strain-everyone is different. Notice your heart rate increases, your breathing accelerates, you may start to sweat, and your mouth might get dry. You may feel that you are going to pass out. Or you may have an urge to run, flee. You may have difficulty concentrating or experience memory lapses. You may experience nausea, chest pressure or pain. At bed time you may be unable to fall asleep. You may feel a sense of impending doom – even that you are going to die. But you are not. These are the signs of anxiety. It is your body’s flight-or-fight response kicking in.

STEP #2: Breathe…………just breathe…………….

I want to introduce you to my good friend the Vagus Nerve. I joke with patients that the Vagus nerve is the new “black”. It is the master of calm. Here’s why: When you stimulate your vagus nerve, it releases an array of anti-stress enzymes and hormones such as acetylcholine, prolactin, vasopressin, and oxytocin. Vagus nerve stimulation is associated with benefits such as improved memory, immune function, sleep, and higher levels of growth hormone. It also may help tame inflammation, allergic responses, and tension headaches.

Unless you’re a yoga master, you cannot directly and consciously stimulate your vagus nerve. But you can indirectly stimulate your vagus nerve to relieve anxiety and depression.
“Deep breathing is a great example of that,” says Dr. Golubic. We have a certain space where we can control breathing. We can extend the inhalation and the exhalation. So by those practices we can activate the parasympathetic nervous system.”

Other ways to stimulate your vagus nerve include cold-water facial immersion after exercise and submerging the tongue or by gargling excessively, even singing loudly. I don’t know about you, but I prefer deep breathing, well and the singing - my family may not though. [Judy interrupts... I can help you with that!] In times of crisis, whatever works is the answer!

I teach my patients the 5/5/5 paced breathing technique. We start with an abdominal inhalation in for a count of 5; hold for a count of 5 while pushing your shoulders back, relaxing your arms/hands and then fully exhaling, through pursed lips for a count of 5. To get into a vagus-nerve stimulation mode, it’s best to reduce the number of breaths from a typical 10-14 per minute to 5-7 per minute. Check out the Heart Math emWave, an affordable and effective biofeedback device that you can easily use at home. We also have sessions available at Thrive Health and Wellness.

STEP #3 Create Safe Space for Your Brain

Getting and staying out of 'SOS' is a lifestyle commitment that feels good and can transform your health, life, and even relationships and business success. I recommend creating a nightly “practice” or routine that helps you consciously downshift out of stress; this helps guarantee that your body has a chance to get out of flight or flight each day, letting your nervous system reset from survival mode to safe space. Here’s a suggested practice:
  • Take a hot bath or shower 30 minutes before bed; I prefer using an Epsom salt bath with 10-15 drops of a good quality Lavender essential oil.
  • After your bath or shower, grab a notebook and pen, and jot down one thing you’re proud of from your day, one thing you’re grateful for, and one thing you’re looking forward to the next day.
  • Hop into bed and click on the Headspace app (free if you have an Andr­oid or Iphone). Then do a series of 5-7 paced breaths while you listen to a guided meditation. I love this app. For ‘retraining the brain’. It works!

STEP #4 Nourish your body from the inside/out

Herbs and nutritional supplements are a beautiful complement to support you in healing the impact of the stress of modern living, and even the impact of past trauma, on your Survival Response System. They can help you heal from anxiety and allow you to live freely again. First, try to identify your triggers; this can be done with journaling and through an elimination diet plan. Here is a list of foods that nourish your adrenals and foods that harm:

The 11 best foods for Adrenal Fatigue are:
  • Organ meats (e.g. liver)
  • Fish
  • Organic meats (e.g. beef, chicken) wild better, no GMO or grain fed ideal.
  • Eggs (if not sensitive)
  • Low sugar fruits
  • Vegetables
  • Beans (If no SIBO or yeast issues)
  • Avocado, Nuts and seeds
The 7 worst foods for Adrenal Fatigue are:
  • High sugar fruits
  • Sugary snacks
  • Fast food
  • Processed foods
  • Refined grains (e.g. white bread)
  • Dried fruits
  • Coffee
Support your adrenal glands by adding adaptogenic herbs that work as adrenal fatigue supplements. Adaptogen herbs include ashwagandha, rhodiola, holy basil, licorice root and ginseng. They’re titled adaptogens because they help your body adapt and deal with stress, and these have big benefits.
  • The No. 1 adaptogen specifically for your adrenals is called ashwagandha. Ashwagandha benefits adrenals because it lowers cortisol levels and maintains healthy adrenal function.  The same is true of the other adaptogen herbs, including ashwagandha, holy basil and licorice root (caution with high blood pressure here), which are the most beneficial for supporting your adrenal glands.
  • Also, getting B (methylated) vitamins is very important for your adrenal glands, especially Vitamin B12. Vitamin B12 deficiency has been linked to adrenal cortex stress, so supplementing with vitamin B12 can be a beneficial addition to your adrenal fatigue diet.
  • Last but not least, magnesium as well as vitamin D can also support your adrenals, along with selenium. Magnesium plays a vital role in combatting adrenal insufficiency and is an important cofactor for almost every bodily function. I love Magnesium!
  • Selenium benefits adrenals because it’s a mineral that works as an antioxidant that also supports the adrenal glands. That’s why selenium deficiency can lead to adrenal issues.

More about Jackie Warner: 
Jackie Warner, FNP-BC, IFMCP

Jackie Warner is a board-certified nurse practitioner in family practice and functional medicine. With 20 years of extensive nursing experience including trauma, ICU, cardiac and wellness, Jackie experienced the frustrating “revolving door" care model offered by traditional approaches to treatment of disease. After completing a health coaching program through the Duke Center for Integrative Medicine certification, she found her true calling in the field of functional medicine.
Jackie next went on to obtain her certification through the Institute for Functional Medicine, and as of 2018 is one of only three practitioners in the state of Tennessee to have completed this extensive training and examination process. Combining her diagnosis and treatment-based experience in hospital care with a functional medicine approach to identifying and eliminating the underlying causes of disease and dysfunction is Jackie’s passion, and her Thrive Health & Wellness Clinic, located in Nolensville, Tennessee, is its expression.
My thanks once again to Jackie Warner for so generously sharing this information with us! If your near the Nashville area, look into the wellness services she offers at her clinic.
Have you enjoyed this series about the Vagus nerve? Leave your thoughts in the comments. Thanks!
And again... here's the link to part 1.

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Tuesday, February 20, 2018

The Vagal - Vocal Connection Part 1... by Leah Grams Johnson

NOTE: The audio player should appear below, if not, please click on the title of this post and go online to hear. 
Available also on iTunes , Google PlayTuneIn Radio, Android apps
This is Judy: As a vocal coach, I have become intrigued by the vagus nerve and its connection to the voice. It affects not only laryngeal functions, but the diaphragm, and thus vocal cord and breathing operations. Actually an extensive array of all sorts of bodily functions rely on its nuanced direction. We can help it work better ('increase vagal tone') with certain strategies. I asked my brilliant student/ assistant/ indie artist Leah Grams Johnson, who has been researching and working with a functional medicine physician for her own wellness, to write Part 1 of this series on the voice and the vagus nerve. Her doctor will be writing Part 2.  

Here now is Leah:

As vocalists, our bodies are our instruments. It follows that for the health and longevity of our voices, it is imperative we care for our bodies to the best of our ability.  At an intuitive level, I believe we can be our own healers for certain aspects of our physical, mental, and spiritual health. Vocalists even more so. Here’s why:

At the base of our skull exists the longest and most complex cranial nerve, called the vagus nerve. Picture this nerve like a beautiful climbing rose bush on a fragile bone trellis. It first reaches its delicate tendrils around the face, throat, vocal chords, and neck, then extends down to the heart, lungs, diaphragm, stomach, and intestines. For those of you with more sensitive stomachs, the vagus nerve is like a highway of communication sending signals from the brain, to the gut, and back to the brain— the cause of what we call “gut feelings.” A healthy functioning vagus nerve is said to have a strong “vagal tone.” 

Through indirect stimulation of the nerve, vagal tone can be increased by: 

  • singing or humming, 
  • slow deep diaphragmatic breathing, 
  • meditation, 
  • cold showers or splashing the face with ice water, 
  • and soothing connection (long hugs are like kale for the nervous system). 

How the Vagus rules

This far-reaching nerve plays a lead role in the autonomic nervous system, which consists of both the sympathetic and parasympathetic nervous systems. It is
...the prime component of the parasympathetic nervous system which regulates the ‘rest-and-digest’ or ‘tend-and-befriend’ responses (while) the sympathetic nervous system drives the ‘fight-or-flight’ response. - Christopher Bergland, Psychology Today 
When our vagus nerve is functioning properly, these two contrasting systems... 
...work in a rhythmic alternation that supports healthy digestion, sleep, and immune system functioning. - Dr. Arielle Shwartz. 
Additionally, the vagus nerve decreases inflammation and lowers blood pressure. A special note on inflammation: many scientists are beginning to consider conditions like anxiety, depression, and PTSD as forms and byproducts of inflammation. Other inflammatory diseases and conditions that could benefit from stimulation of the vagus nerve include: rheumatoid arthritis, inflammatory bowel syndrome, Crohn’s disease, Parkinson's, and epilepsy. 
In 2005, the FDA approved the use of vagus nerve stimulation as a treatment for depression. It has also been found to help with the following conditions: rapid cycling bipolar disorder, anxiety disorders, and Alzheimers Disease” - Stacy Sampson, DO, Medical News Today 

The Vagus nerve's impact on the Voice

The voice is controlled by the autonomic nervous system. I like to think of the voice as a wild animal— separate from the rational mind. It needs to feel safe and un-threatened in order to become muscularly relaxed and vulnerable through expression. Much like a horse, the total voice system (vocal chords, throat, diaphragm, lungs) is subject to the physical “fight-or-flight” effects of the sympathetic nervous system, and benefits from the calming effects of the parasympathetic nervous system. Remembering this primal function helps me during times of performance anxiety. 
By focusing on what my body needs physiologically to calm its “wild animal” and shift from the sympathetic to parasympathetic nervous system, I am more able to remove myself from the emotional storm caused by anxiety, and tame the physical manifestations of fear that inhibit my ability to simply sing. - Leah Grams Johnson

Bottom line: 

Not only does the vagus nerve affect the voice by physically touching the vocal chords, throat, lungs, and diaphragm, it also has a heavy hand in directing the autonomic nervous system. Conversely, the vibration of the vocal chords through singing greatly nourishes this wandering nerve and strengthens vagal tone. 

Within our own bodies, this beautiful symbiotic relationship exists as the vagal-vocal connection, making vocalists all the more adept at becoming our own healers! 

Judy again... Many thanks to my guest poster Leah Grams Johnson for researching and writing this Part 1. 

Leah is a singer-songwriter hailing from the coast of Northern California. Her unique take on Country and Contemporary Folk music has resonated with fans of all musical backgrounds nationwide. She is also an accomplished horsewoman and loves to do yoga!

Stay tuned for PART TWO of the Vagal-Vocal Connection, which will be an in-depth post by Functional Medicine Practitioner, Jackie Warner, regarding ways to reduce chronic stress, balance and nurture the body, and strengthen vagal tone. 

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Tuesday, February 6, 2018

Heal Your Spirit, Find Your Voice - Interview with Life Coach Terry Smith

Dr. Terry Sanford Smith chilling out (probably humming a tune, too!)
NOTE: The audio player should appear below, if not, please click on the title of this post and go online to hear. 
Available also on iTunes , Google PlayTuneIn Radio, Android apps

Have you ever wondered how to wade through all the voices out there to find your own? Terry Smith found his voice and became a healer. In this interview, he told me how he did it. Be prepared for a deep dive!

Founder & president of Coaching Life Matters based in Nashville, Terry Sanford Smith has a masters in counselling, masters of theology and a doctorate in personality, religion and culture from Boston University. His decades of service include years of teaching & counselling on the university campus in metropolitan Boston, and directing a counselling center and working at Harding University and the University of Memphis. 

As life coach, he worked people in India including people in alcoholic rehab and victims of the sex trade. He is slated to work with trauma victims in Israel this year. He and his wife Charlotte are special friends, and I’m proud to say he is also my vocal student. He truly believes, and has lived, ‘the impossible dream’. 

You can contact Terry for help and donate to his nonprofit at  www.coachinglifematters.com

Snippets from the interview:

  • Terry’s dysfunctional childhood & adolescence, deep questions, spiritual quest.
  • How he used singing to find joy, connect to his inner being, question what is real.
  • The power of gratitude.
  • This amazing man's experience with vocal lessons.
  • How Terry helps people learn to listen to their own voice and questions.
  • Terry's insight of three core beliefs that determine our actions: security & survival, protection & esteem (love), power & control. 
  • How finding the true voice (artistic definition) can help successful entertainers can avoid life sabotage.
  • Terry’s core method of life coaching is mapping people’s stories. His coaching initiates the healing power of understanding your own story.
  • The parts that education, process, discipline and decision play in healing and finding the true self and voice.
  •  How we act from the 12 year old inside who was wounded. How children are the best recorders and worst interpreters.
  •  95% of people’s counterproductive behavior comes from believing the lie that they are not worthy of love.
  • Be careful what you’re looking for (you’ll find it). Look for truth with an open mind. Look in your history for those who validated and affirmed you.
  • Authenticity draws the listener to songs and speeches.
  •  An illuminating conversation between Peter and Jesus.
  • The power of living out of knowing you are loved.
  • The impact of enlightened voices on others.

What about you? 

Terry and I would both love to hear your thoughts and experiences in finding your most authentic voice, and the part any aspect of your healing had to play. Please leave us a comment! 

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