Choral Pedagogy: Singing Through Female Menopausal Changes

This post suggests ways to conduct choir rehearsals with practical tools for helping cis-gender female singers ages 45 and up.


Easy Intro

This demographic often experiences hormonal changes to their singing voices that can result in pitch and stamina issues, excessive throat dryness and mental focus, through no fault of their own. It can happen with women who’ve kept in basic physical shape and had good training and singing experiences.

Not all women will have unsolvable vocal issues but the manner in which you work with them can have long-lasting and positive results.

During the pandemic, you can take some of these ideas and have on-line sectionals to work on these principles and encourage continuing new habits.

Some church and community choir directors might not have time in rehearsals to do what I suggest. However, some of these things can be snuck into a few minutes or used to break up rehearsal time. It’s relatively easy to get a pleasing choral sound from a select group of singers compared to obtaining a balanced and energetic choral sound from a group of non-auditioned, or marginally auditioned, volunteer midlife to older adult singers!

However, it is more than possible! You do have to add to your awareness, as these things are not taught in academia right now.

What follows are “tips,” all designed to improve your singers over time.  I have also used some of them with men of the same ages. A challenging aspect of working with volunteer choirs is the systematic insistence on the exercises needed to “prime the pump” in order for voices to free up and work mindfully and joyfully as they move through midlife into older age. Ask them to add these exercises to their health routines, like brushing their teeth.



Every rehearsal starts with physical exercises involving releasing, then strengthening and activating. Remind singers to only do what feels good to them. They can be modified to be done sitting, too.

Dr. Anat Baniel, author of Move Into Life, draws connections in her psychology practice among brain health, emotional stability and movement. Beginning rehearsal with mindful movement is the foundation for music-making.

Combing through a used book store many years ago, I came across a 1974 gem-of-a-book called “Dance of the Self: Movements for Body, Mind and Spirit,” by Blanche Howard.  The illustrations alone are joyful!  Here are three examples from that book that encourage Somatic Awareness and Reeducation:

1.)  For the 7 cervical vertebrae and neck/shoulder muscles:  Explain where these vertebrae are. Not only in the length of the spine, but in the center of the body like an apple around a core. Repeat often.

Work on it yourself and model standing with “body bright” so you can show them by your example. Count backwards moderately slowly, 7-6-5-4-3-2-1. and with each count slightly turn the neck to the left, imagining gently turning each vertebra to look behind you.   Allow it to feel comfortable.   Finish that side with very slightly twisting the torso to the left, and end with one more slight neck turn.  

Repeat on the right, then repeat both sides again.  Great stretch for the whole spine.

2.) Stretch right arm straight up & try to move upper arm to as close to your right ear as you can.  Stretch through finger tips.  While continuing this stretch, stretch left hand down and straight back.  Count to 6 slowly, and continue to breathe. Lovely stretch through torso.  Switch sides.  Repeat.

3.)  Punch the air, like you are punching a punching bag, 25-50 times, depending on fitness level. Good aerobic activity and fun.

Forget “Proper Breathing” for a minute and focus on Just Breathing

Breathing exercises–You are encouraging activation and relaxation at this point,  not “teaching them to inhale a certain way and support.” All the breathing in the world won’t help weak laryngeal function, but these exercises address general health and awareness.

1.) Lift arms out to the sides and ask them to feel for their ribs. (Find them on yourself first and look up stuff if you need to do so–instrumentalists, this means you too!)  Have them put their hands on their ‘bra lines,” as if you are cradling the ribs. (The men love this..) Invite them to breathe sideways into their ribs, more as a “release” after blowing their air out, not a “tanking up and lifting shoulders.”  

Then ask them to exhale forcefully on BRRRRRRRRR (raspberries), pulling their abdominals in to push their chests up.  Tell them that it is the pectoral wall moving, not the flesh that is the female anatomy.  This is a breath/muscle activation exercise that can be adjusted, added to and adapted.  Many of the senior singers I used to work with in choirs were people who had lost a lot of muscle tone and coordination. Remember–it is breath activation and not how to sing!

2.)  Inhale fully into ribs to a count of 4, hold the breath for the count of 6, exhale for a count of 7.  Repeat up 3-4 times.  Tell people to rest if that many is too much at first. Helps the parasympathetic nervous system, and therefore, mental focus. This is really big, because they come in wanting to work, but chattering and visiting and bringing in all their issues right through the rehearsal room door. This exercise is like magic–afterwards stillness descends upon the room.

3) I work constantly and happily to help unfold a more flexible and free body throughout the whole rehearsal, which means I have to embody the work myself.  With seniors, you have to gently insist on it all the time. Remind them with specifics, ALL THE TIME. See how many ways you can say the same thing and sprinkle those things throughout the lesson/rehearsal. CONSTANTLY and ALL THE TIME! DID I MENTION ALL THE TIME?

Their instrument is their body. Can you imagine the sound your piano would make if it was bent in the middle??

4.) Teaching seniors to hold music, by developing the relationship among the arms, Thoracic spine #12 and the shoulder blades is a developmental process that is very important because that is related directly to the rest of their system.  And it helps them get their eyes up!


For aging singers, strengthening the muscles of the larynx (that darn wobble or severe registration issues,) can’t happen without simultaneously relaxing any muscles that don’t belong in the vocal process. The relaxation part can be aided by encouraging lots of silly noises, call and response style, along with silly faces to engage faces that are not expressive. Embody the work yourself, or it can not translate to your group! In addition, do not hesitate to refer a singer to a fellow-ship trained otolaryngologist to assess their vocal fold function. A Speech-Language Pathologist can help strengthen their speaking voices, and a singing voice specialist–either an SLP or an experienced voice teacher with vocology training–can help with the relaxing and strengthening process. (During the pandemic, most laryngologists are not seeing patients, but singing voice specialists are often able to work on-line.)

I used the spoken pattern “uh oh!” which encourages gentle vocal fold closure the ‘coup de glotte,’ sung on pitches on pitches 5-1, (encouraging a very slight glottal on the onset.) I divided the ensemble into groups of 4 to do the exercise so I could hear if someone was overdoing it or not engaging enough. This happened in sectionals as well as occasionally in full rehearsals so I could check in with everyone.

Traditional vocalize and choral warm-ups were added, but only after the initial 10 minute somatics and “activation” period.  Two of their favorites “activators” were

YOU HOO HOO! (1-5-3) Head Voice, bouncy, easy staccato

HEE-HAW (5—slide to 1)  Heady registration slide to mix, or whatever they can manage. If they crack going into chest registration, allow this for about a minute and tell them that this is a sign that their larynx is moving, which it needs to do. Cartilages and muscles can lose elasticity and get “stuck.” Then you back and do the same exercise and suggest that they get softer as they go lower  This takes some awareness, developed over time.  Encourage them to try it at home and literally no worry what it sounds like during the exercise.

Arpeggios can go up staccato, and come down legato, with arm movements to simulate direction and connection.  Men didn’t like to do this much, so I asked them to move their hips in a gentle circle. They REALLY didn’t like that, so they eventually started moving their arms….I also asked men to sing in head (some call this falsetto.)  This increases over all flexibility and range over time. I am not here to debate the difference between head and falsetto but work as simply as possible with the singers in front of you.

I am constantly surprised and delighted by what seniors are able to accomplish, but the manner of working with them is as important as what you do. Many of them are caring for adult children, grandchildren and/or their own aging spouses. Many are recovering from surgeries, still working and/or suffering from chronic conditions. Each moment needs to allow them to unfold their own possibilities.


The choirs that I worked with weekly followed a model of a one-half hour voices class followed by a one-hour rehearsal. The voice class was designed to also include choral warm ups and pitch patterns they would meet in the music we were to rehearse that day. I know many of you do this already–but it does take planning. The results are more than worth it in tonal quality, perception and understanding of how their part fits into the whole.

I go over words and texts very slowly and more times than you can imagine. Articulation exercises are really important. Pull out any pattern that makes the tongue move. Tongue twisters are great fun to speak as a group. Singing in unfamiliar foreign languages means that I chose a fairly repetitive text and gave LOTS of lead time to learn it before a performance.

Quick, syllabic music will simply need more time to get words under the tongue. If you are older, give yourself a lot of encouragement to practice what you preach! This actually is part of your job and you can list it in your “duties.” Teach them how to work slowly and consistently and not get discouraged. Athletes at age 50 don’t expect to function exactly like they did in their mid-20’s, and neither should singers.

Church choirs have special needs because they have to have music ready every week. Most directors can’t take the time for a complete warm up, so singers have to be encouraged to do so BEFORE rehearsal begins.  I used to teach workshops showing church choirs what singers can do before a rehearsal. One choir I worked with has a music teacher who sings with the group who is able lead the specific exercises for anyone who shows up 20 minutes early.

Seniors often can not hear, and may speak loudly during rehearsals. If it is disruptive, I talk to them privately: Many do not actually know they are speaking out loud. They can ask whoever sits on either side of them to gently put a hand on their shoulder if they start to speak or hum and are not aware of it.

Since hearing is an issue, I have to repeat myself many, many times, and SLOW MY SPEECH WAY DOWN. Sometimes I will ask, privately, if their hearing aids are in and request they carry an extra set of batteries to rehearsal.

If they claim I did not tell them something, I resist the urge to scream. I make light of it and repeat it AGAIN. I ask the person who made the claim to repeat back what he/she heard several times, smile with a twinkle in my eye, and move on. Then have a glass of wine that night.

I hope some of these ideas help and inspire you to find your own ways of working with seniors. We are at a very important time in our culture’s history, where is it time to embrace the wisdom of the aging and recognize the love, intelligence and perseverance that they all hold.  We are all made richer for these things!

Please click the “more” button to share this post with others! Let’s get the word out about cis-gender female hormonal transitions and our voices!


Cate Frazier-Neely is a co-author of an Amazon #1 Seller in both Performing Arts and Singing, “Singing Through Change: Women’s Voice’s in Midlife, Menopause and Beyond.” She has been working with this demographic for 40 years. Cate founded and conducted a Levine Music’s large women’s chorus program for 20 years.

Her co-authors are Nancy Bos and Joanne Hayes Bozeman. Also visit

Excess Saliva While Singing, Part I, Vocal Masterclass #10

This two-part series is one of the most popular on my blog. The issue of excess salvia while singing is one I’ve never experienced,  but evidently it is pretty common!

Cate Frazier-Neely

Recently I worked with three singers who experience excessive saliva while they sing. They need to constantly stop to swallow and regroup before resuming phonation. Getting to the bottom of the issue was different for each one! What a puzzle.

In this first of a 2-part “Saliva Series,” I’ll describe one possible reason and my solutions/recommendations solutions for one singer. The next post will be on another reason and possible solution.

“Steven” is a bass with a church job who also sings with an established men’s a cappella ensemble with the name “The Suspicious Cheese Lords.” This organization is paying for each singer to have a private lesson with either Elizabeth Daniels or myself, as we have been their ensemble’s vocal clinicians for the past 7 years. When Steven came in, I asked him to tell me what he wanted to work on and he mentioned the saliva issue, among…

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A Singer Diagnosed With “Vocal Cord Dysfunction”

Recently a singing student of a colleague received a diagnosis of “Vocal Cord Dysfunction” from an ENT. The voice teacher asked on a forum what that meant. Those of us who work with injured singing voices responded that Vocal Cord Dysfunction wasn’t a diagnosis.

Any vocal fold injury or pathology creates “vocal cord dysfunction.” Right?? That is perfectly logical.

Evidently, in the medical community “Vocal Fold Dysfunction” is another name for “PDFM”–Paradoxical Vocal Fold Movement.

And, evidently, ‘Vocal Cord Dysfunction’ is not categorized the same as ‘Vocal Fold Injury.’ However, both affect movements of the vocal folds and the larynx.

PVFM doesn’t refer to one specific vocal fold injury diagnosis. It’s anything that causes “an episodic unintentional adduction of the vocal folds on inspiration.”  Which means the vocal folds are working backwards—they close when the patient tries to inhale. Normally the vocal folds open upon inhalation.

Can you imagine how awful that would feel? However, Kerrie Obert, a Clinical Voice Specialist at The Ohio State University and Dept. of Otolayrngology and co-author of The Owner’s Manual to the Voice: A Guide for Singer’s and Other Professional Voice Users, says

While scary, one of the things to know is that oxygen levels remain normal during an attack. People with this disorder feel they are not getting enough air but they actually are. It is one of the things that distinguishes it from asthma or other respiratory disease. It is basically a behavioral problem and generally remedied with just a few sessions with an SLP.

This voice disorder ALSO has other alias’, such as laryngeal dyskinesia, inspiratory adduction, periodic occurrence of laryngeal obstruction, Munchausen’s stridor, hysterical croup and irritable larynx syndrome….just to name a few!

Kristine Pietch, SLP at Johns’ Hopkins’ Dept. of Neck and Head in Baltimore and Bethesda, Maryland and a fine singer, noted that

We don’t like the term ‘vocal cord dysfunction’ in our clinic for the reasons you describe (very non specific!) but it is the one that most pulmonologists use and that our patients hear first! I see a number of these patients every week and on my handout have to write “vocal cord dysfunction AKA paradoxical vocal fold motion” and NOW I’m probably going to have to add yet another…ILO aka inducible laryngeal obstruction which has been taking off (especially outside of the US). Too many terms…..very very confusing….

Paradoxical Vocal Fold Movement is misdiagnosed frequently as asthma because the symptoms are:

  • Noisy or wheezy inhale
  • A feeling of not inhaling enough air when playing sports or singing but recovers quickly, within 5 minutes.
  • Asthma or allergy medications don’t help with breathing problems
  • Has a history or symptoms of acid reflux
  • Patient points to the throat more than the chest to indicate the area of tension

This condition seems to be most common in young females 11-13 who are competitive athletes and quite driven academically. It occurs more in females than in males. It’s really imperative that the student get a correct diagnosis (asthma or PVFM) and specialized therapy from a voice care clinic and an experienced Speech-Language-Pathologist.

Sometimes asthma and PVFM occur at the same time too.

The speaking and breathing need to be addressed before the singing voice.


Please view my services as an Independent Singing Voice Rehabilitation Specialist and my qualifications:

I. Individual Singing Voice Rehabilitation

For individual singers after diagnosis from your doctor.

II. Cate’s Collegial Consults

For experienced voice teachers and their student together, for those who live in areas without access to the resources they need.

Singing Through Change: Who We are Writing For

If menopause symptoms were due solely to hormonal changes then the menopausal experience would be more homogenous.

In “Singing Through Change: Women’s Voices in Midlife, Menopause and Beyond, Nancy Bos, Joanne Bozeman and I are writing for a wide variety of singers who:

–Have sung all their lives but don’t understand that singing through the lifespan is like being active in sports. You need to tend things along the way or you can’t play.

Don’t know much about their bodies or biological cycles other than what they hear in media or what their doctors tell them.

–Work with singers through midlife and aging: coaches, teachers, performers, choral conductors, music directors and medical personal.

–Are colleagues, students and medical professionals. We are writing the book we wish we’d had as we moved through our changes.

A very T-A-L-L order? Yes.

That’s why there are three of us writing in collaboration. We are really excited about the very unique way of co-authoring we’ve created! It takes longer than if we each write a chapter, but it’ll be worth it!

Sign up for our mailing list to receive regular publication updates & fun peeks


Join us on our Facebook Group Page for insights, information and some great conversations.

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