The Three Day Rule: Performance Prep For Singers

The Three Day Rule is a formula for prepping the voice for performance that I’ve used with my private clients over the past 3 decades of coaching professionals in New York City.

It’s a list of tips for exactly what you need to do and stay away from for three days before a show to make sure you’re doing everything you can to have a solid vocal performance. You may want to do longer than 3 days, but at least 3 days as a minimum preparation. Once you follow the 3 Day Rule, you’ll notice better performances with less cracking or breaking and better overall vocal sound + range.

The voice cracks and breaks when there is a disconnection in the vocal folds, often due to weakness, tension, interference from environmental or lifestyle factors, improper technique —and most commonly a few of these together.

One of the biggest offenders is LPR. Laryngopharyngeal reflux (LPR) is a type of acid reflux where stomach acid flows back into the throat and voice box, causing symptoms like hoarseness, chronic cough, and throat clearing. However, unlike typical acid reflux, LPR often does not present with heartburn, making it harder to diagnose. It is common with singers whose diaphragm area is less constricted causing the stomach acids to flow.

Signs include constantly clearing your throat or excessive mucus that just won’t go away, particularly in the morning. It’s common to think it’s allergies, but besides mucous, there are no other symptoms.

I created my Three Day Rule to stop LPR in its tracks before an important performance based on the science that it takes 3 days for the little cilia hairs to regrow on the vocal folds. The cilia are what help keep moisture on the folds, hydrating the voice. When you have LPR the stomach acids wash up and burn the folds, causing irritation and mucous. This can be monitored by avoiding certain foods and not eating late at night.

Whether you experience LPR or just want to improve your voice for performance, the Three Day Rule will improve the quality and performance of your singing voice.

Three Day Rule to Assure Your Best Voice at Your Next Performance or Recording Session

Follow each recommendation to experience your best voice for 3 days prior to an important performance.

1. 8 to 10 glasses of water a day.

No kidding. Water moisturizes the vocal folds and acts like a lubricant. It makes your voice flexible and resilient and you’ll hit higher notes with more ease and clarity.

2. Add foods with a high water content.

Foods with high water content help hydration and are an energy source. Watermelon and melon, in general, is particularly hydrating to the muscles of the throat. Put pieces of melon in your water (love this!)

3. Eat lightly the day before and the day of your performance**see below.

No heavy foods like red meat or rich sauces. Eating light will improve your energy. Chicken, turkey, fish and tofu/beans are the best sources of protein that are easy to digest. Fresh ORGANIC juices (no orange juice – causes acid reflux). Juices are great sources of energy: carrot, celery, beet, parsley, apple with a smidge of ginger is my favorite fresh juice – chock full of vitamins and proteins and amino acids.

4. Gargle with warm saltwater.

For 30 seconds before every rehearsal, singing lesson, performance and recording gargle with warm salt water. Even better, make a cup of Throat Coat tea and pour a bit into another cup, add some salt and gargle with that! The salt moisturizes like no tomorrow and the Throat Coat diminishes any inflammation and gives an extra coating of moisture to the vocal cords

5. If you have nasal congestion.

Use a salt-water spray for your nose morning and night for three days prior or try D-Hist natural antihistamine and avoid side effects and ingesting unwanted chemicals and toxins.

If you have extra mucus on the day of the performance, try steaming to help loosen and remove it.

6. Organic Throat Coat tea.

You will find Throat Coat tea at most health food stores. This tea moisturizes your throat. I also use Vocal Eze throat spray (some similar ingredients) the day before and day of the performance.

7. No dairy.

That means no milk, no cheese, and no yogurt! Dairy can cause phlegm and interfere with singing.

8. No caffeine.

Limit caffeine. No more than 1 cup of coffee, black or green tea. Avoid Coca-Cola. Caffeine in any form is dehydrating.

9. Stay away from foods that cause acid reflux like sodas.

Sodas, alcohol, cooked tomatoes like marinara sauce, fried foods, citrus fruits or juice (lemon is okay, turns alkaline in the body), caffeine, chocolate and peppermint tea or gum all cause acid reflux that burns the mucous membrane of the vocal cords. The result is irritated and inflamed vocal cords, which translates into raspiness/hoarseness and a compromised vocal range. If you have these issues, schedule a Cole Power Hour and I can troubleshoot your issues (and often solve the problem in one hour and set you up with a plan for your return to health.) If you’ve been losing your voice for more than 3 months and have lost a good portion of your range, go see an ENT who specializes in singers voices. In NYC, consult and ENT for diagnosis and treatment and visit http://www.texasvoicecenter.com/advice.html for more info. In Nashville go see the Vanderbilt Voice Center for treatment.

10. Avoid spicy foods.

For some people, spicy foods can also cause acid reflux, which burns the vocal cords and leaves them dry and chaffed. This will cause problems with high notes and shifting registers will be bumpy. Your voice may cut out when you go to hit a note (quite disconcerting!) Reflux over time can also cause a vocal nodule so you want to eliminate anything that can contribute to one. However, I have found that light to moderate spicy foods like jalapeno or cayenne pepper is fine. You just don’t want to eat super spicy!

11. Avoid eating late.

Eating late also causes acid reflux, regardless of what type of food you eat. Always leave 3 hours after eating before bedtime. If you eat late, do not lie flat. Prop yourself up with one or two pillows. Position the pillow under your shoulders so your neck is not strained. This will help keep the stomach acids from washing up onto your vocal cords.

12. Absolutely no antihistamines.

Prescription antihistamines are severely drying to your voice, which causes other problems as a singer (you never want sing over dry cords.) If you suffer from allergies – get tested by an allergist and get on a treatment program that does not include antihistamines. There are many alternatives (like D-Hist made by Boiron, including herbal tinctures and Chinese medicine as well as dietary changes. Many people who suffer from allergies are allergic to wheat (gluten) and dairy and once they have eliminated both of those food groups their allergies cease (almost immediately.)

13. Avoid alcohol.

Alcohol is dehydrating. One glass of wine or shot of whiskey before a show won’t kill your performance, but it won’t help either! However, avoid hard liquor. Hard liquor (rum, tequila, vodka, gin, whiskey) is extremely drying, and your vocal cords won’t be able to perform well. You’ll have trouble hitting high notes, have issues with your break, and your voice will cut out on you. For best results stay away from alcohol 2 days prior to performing.

14. No smoking.

If you are a singer you shouldn’t be smoking period which includes the use of a vape. Smoking makes singing so much harder than it should be and can cause polyps, hemorrhages, and other vocal problems. When you smoke, your vocal cords are in a constant state of dryness and irritation which causes friction which can cause nodules or polyps (and vocal hemorrhages.) Stay away from second-hand smoke three days before a performance as well. If you are a pot smoker, using a vaporizer is less damaging to your vocal cords and health than smoking a joint.

15. Eight to ten hours of sleep every night.

Sleep is great medicine for a great performance. For those of you who have trouble sleeping try herbal teas (chamomile rocks!) Another remedy that works with some people is to take 500 milligrams of calcium an hour before bed to get a more restful sleep — works wonders.

16. For hoarse voices.

There are a lot of syrups and gargles to use if your voice is hoarse before a performance. If you have recurring hoarseness, you’ll want to see a voice doctor and vocal coach to get to the root of the problem. However, this little-known trick has helped many singers at my studio, so I’ll share it with you. It’s a homeopathic remedy made by Boiron, called “Throat Calm.” This remedy helps to reduce swelling at the vocal folds. Take for three days prior, and the day of singing to reduce swelling of the vocal folds. Follow instructions and do not take daily on a regular basis.

17. Steam 5-10 minutes a day.

Steam with plain spring or distilled water over a pot of water. Put a towel over your head and breath in the steam. It will help to loosen mucous and hydrate your cords at the same time. If you are traveling, ask for a cup of hot water to steam with. Or you can steam with plain water or by breathing in shower steam (take a long hot shower.) Sometimes I make a cup of Throat coat tea and inhale the steam from that. Warm steam is superior to cool mist at reducing mucus and hydrating the vocal folds.

Here’s to a happy and healthy performance.

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