Singing was a welcome distraction for me during the highs and lows of pregnancy, but leading and singing with my choirs brought some fascinating discoveries. Here are the key things I learnt about vocal technique, posture, and body awareness from singing through pregnancy.
Emily with her son
1. Adapting Your Breath Support
The first change I noticed, long before any visible 'bump' appeared, was my breath. Almost immediately, breathing felt different: shallower, more laboured, and restricted. This occurred well before the better-known symptoms of pregnancy kicked in, such as shortness of breath, dizziness, and light-headedness.
Initially, I was thrown: How will I be able to sing if I cannot take a deep breath? How will I sustain a phrase when my diaphragm feels like it is barely moving to accommodate new air?
The answers lay in yoga and patience. By learning to expand and breathe deeper into my side ribs and back (intercostal and back expansion), I could breathe without relying solely on the belly expansion of standard diaphragmatic breathing. Adjusting my technique allowed me to relax and approach breath control with fresh possibilities.
2. Managing Posture and Alignment
Every week, my balance shifted as weight redistributed. Taking a moment at the start of each singing session to check in with my body, make micro-adjustments, and play around with my physical alignment was essential.
Key alignment cues for pregnant singers include:
Lifted arches in the feet to maintain a stable base.
A gentle pelvic tuck to avoid over-arching the lower back.
Lengthening through the spine to the crown of the head.
Pregnant women often overcompensate for extra weight at the front by arching the lower back or leaning back. Aiming for length in the spine helped limit my 'waddle' and prevented associated back pain.
Top Tip: Position a rolled-up towel behind your lower spine while sitting at a desk. This prevents slouching and supports the growing weight your body is accommodating.
3. Safe Physical Warm-ups
During pregnancy, elevated levels of the hormone relaxin loosen ligaments and joints. To ensure physical warm-ups remained safe for both my body and my growing baby, I adapted my routine using modified yoga principles:
What to avoid: Deep twists, inversions, and unmonitored deep stretching.
What to include: Gentle, opening movements led by the breath that foster a relaxed body and mind without overextending joints.
4. Navigating Colds and Vocal Care
Research suggests the average pregnancy includes around three colds. I experienced four, often lasting up to a month each. Because many over-the-counter medications are off-limits during pregnancy, managing cold symptoms requires alternative strategies:
Nasal Sprays & Steam: A non-medicated, pregnancy-safe salt water spray helps reduce the severity and duration of congestion, while steam inhalation clears airways.
Vocal Rest: Swap all-out belting for gentle humming. Avoid whispering or shouting, as both place unnecessary strain on the vocal folds.
Hygiene: Use hand sanitiser generously, especially when using public transport.
5. Music as a Powerful Distraction
During the first five months of my pregnancy, I experienced severe 24/7 morning sickness. Concentrating on day-to-day tasks was tricky, but leading my choirs provided unexpected relief.
Conducting and singing required deep focus on the music, which temporarily distracted my brain from nausea. Singing with others created a platform where I could get lost in the music, delivering moments of joy amidst physical discomfort.
6. Shifts in Vocal Range and Tone
My vocal range dropped by three to four tones during pregnancy, allowing me to sing comfortably alongside the tenors!
Hormonal fluctuations, fluid retention, swelling of the vocal folds, changing posture, and altered breath capacity all contribute to temporary voice changes. These shifts are completely normal.
Listen to your body and avoid forcing high notes or singing through discomfort.
In most cases, your original range returns post-birth. If you experience pain or persistent vocal strain, consult a doctor or specialist vocal health professional.
7. Baby Responses to Music
Leading choirs meant I was constantly surrounded by live music, and my baby certainly reacted to the environment! He showed a significant increase in activity during or just after rehearsals, particularly during dramatic pieces.
His biggest trigger song? Queen’s Bohemian Rhapsody. While I will never know whether he loved or loathed our choir’s arrangement, he certainly voiced his opinion through plenty of kicks!
Learning to navigate singing with a baby on board taught me invaluable lessons about physiology and vocal support. These discoveries continue to inform my practice and help me support other pregnant singers in our workshops and choirs.
Did you experience any unusual side effects or voice changes while singing during pregnancy? Share your experiences.
— Emily