This article is brought to you as part of the ASCAP Member Wellness Program.

Whether you’re gearing up for a live performance or prepping for a full day of recording, priming your body and mind is key. That’s because performing takes more than just talent; it’s also about having the stamina and focus to bring your art to life in its best form possible – sometimes for hours on end.

 

“In order to give each performance your very best, you have to be healthy physically and mentally,” says Jessi Clayton, voice coach and co-founder of The Prep. “Taking care of your body and mind is crucial as a performer. Grounding yourself mentally when you are anxious for a show can be the difference between allowing nerves to get the best of you and flourishing despite performance anxiety.”

 

When you don’t take time to ground your body and mind, all of the hard work you put in to fine-tuning your skills for the big moment can be compromised.

 

“All the prep work in the world can go right out the window when nerves get the best of us or we’re not in the right physical condition,” adds voice coach Theresa Pittius, Clayton’s co-founding counterpart at The Prep. “Integrating the body and mind is crucial to any performing artist, creating the optimal creative state: present, connected and ready to find true joy in the process.”

 

Try these performance prep tips from Clayton and Pittius to put your best foot forward, whether that’s on stage, in the recording studio or anywhere else you need to shine.

 

 

1. Do Vocal (and Breathing) Exercises Before Any Performance

 

Singers need to warm up their voices before every performance to ensure optimal range, tone and pitch. Clayton and Pittius recommend not just vocal prep but also breathing exercises to engage the diaphragm.

 

It’s important to work on coordinating your breath with your voice to execute proper sound for the material you’re performing, Clayton says. “Breathing and support is the foundation on which all of our technique is built. Breathing low and engaging the pelvic floor is crucial.”

 

Clayton and Pittius also walk their students through lip trills to wake up their voice and get their breath moving, plus ascending and descending five-note scales and arpeggios to hit every part of the voice.

 

“We will target specific vocal qualities in exercises, such as belting exercises or head voice-dominant exercises, depending on the material being performed,” says Clayton. She also recommends stretches before performing to help ease tension and improve blood flow to the muscles in your upper body, neck and face while warming up your voice.

 

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2. Be Vigilant About Maintenance in Between Performances

 

“If we’re anxious for a gig, usually the tendency is for nerves to take over, and then our technique worsens,” says Pittius. “But if we have taken the time to instill good habits, our performances become more reliable and consistent.”

 

“Our students all learn a complete breathing series in the first few weeks of beginning voice lessons,” she says. “They lie on their backs and focus only on correct breath technique work. They exhale on different consonant sounds while engaging the pelvic floor at the same time.”

 

“This includes stretching the neck, tongue and jaw. Ultimately, as part of good technique, it should be performed daily to prevent tight muscles. In addition, staying loose and engaging in consistent breathing exercises is beneficial in preventing vocal fatigue during those long gigs and rehearsals,” she says.

 

While consistently running drills – even when you’re not preparing for a performance – might seem like overkill, honing proper technique is crucial for better performances overall. Over time it will become instinctive so you don’t have to actively think about it.

 

 

3. Manage Stress and Anxiety

 

Stress and anxiety can get the best of you if you don’t manage them properly. As a creator, you may feel stressed about meeting high standards and expectations. Don’t bottle up these feelings. Learning how to manage them – and seeking help to address these feelings in a healthy and productive way – will benefit you in the long run.

 

“The assumption is that professional performers don’t get nervous anymore or have figured out a way to push the feelings aside, but truthfully, even the best still get butterflies!” Clayton says. “They have simply become proficient at performing despite feeling nervous, and that is done by accepting nervous feelings, not wasting energy convincing yourself to feel otherwise – and trusting your technique.”

 

There are also mental health professionals who specifically work with singers, musicians and artists to address performance anxiety. For example, at The Prep, there are instructors who are working towards getting certified as mental health professionals. This training allows them to identify performance anxiety and other issues, and to subsequently work with creators who might be dealing with them, Pittius says.

 

“Our clients, like many performing artists at this time, are all getting back to live performances, and nerves are heightened now more than ever,” she says. "Knowing that we are all in the same boat may give comfort to those feeling anxious or stressed, as will seeing audiences as supporters of the arts rather than an intimidating presence.”

 

+7 Ways Music Can Help Reduce Stress and Anxiety

 

4. Eat Well and Stay Hydrated

 

What you eat and drink during the hours leading up to a live gig can affect the quality of your performance. One of the main things to be mindful of is staying hydrated throughout the day to keep your body and voice functioning optimally. Also, salty foods can make you bloated and uncomfortable while performing.

 

“I instruct my students to avoid dehydrating foods and drinks, such as alcohol, coffee, extremely salty snacks and anything that can trigger acid reflux if you have it, such as spicy or acidic foods,” Clayton says. “Focusing on being truly hydrated the day of a major performance is key. You should be hydrating all day, not just during the hour leading up to the performance.”

 

Pittius notes that chugging water backstage during a performance has little effect on your voice, so it’s best to stay well-hydrated throughout the day leading up to your performance. She advises drinking water as part of your routine, especially during the 24 to 48 hours before your performance, and prioritizing warm or room-temperature water during the four hours leading up to showtime.

 

 

5. Get Enough Sleep

 

It should come as no surprise that rest and recovery play a big role in the quality of your performance. The more sleep you’re able to get, the more refreshed and energized you’ll be to give it your best on stage or in the booth.

 

Although it can be difficult for many artists to wind down from the adrenaline that follows a performance, Clayton recommends incorporating a relaxing bedtime routine that might include stretching or reading a book, and avoiding scrolling through your phone or watching TV.

 

+The Benefits of Quality Sleep for Creators (And How to Get More of It)

 

While it might be tempting to celebrate before or after a big performance, it’s probably a smarter idea to head home or back to your hotel room to settle down for the night, Pittius says.

 

“The phrase ‘work hard, play hard’ doesn’t necessarily apply to the often temperamental and delicate makeup of our vocal cords,” she says. “Listen to your body. You know when you need sleep, and no matter how great of a performer you are – vocally, physically, or otherwise – you can’t hide sleep deprivation when morning comes.”