When most people think of choir warmups, they picture scales, tongue twisters, or breathing exercises - all designed to help singers find their pitch, focus their sound, and prepare for rehearsal. And of course, that’s exactly what warmups do, and why we incorporate them week after week. But what often gets overlooked is their incredible potential for supporting singers' mental health.
Warmups aren’t just a functional “tune up” for the voice. They are also an opportunity to ground, connect, release tension, and create an atmosphere where everyone feels safe and supported. If we see them only as a technical tool, we miss the chance to use them as a wellbeing tool as well.
My name is Emma Rowland-Elsen and I'm a Specialist Consultant in Choir Inclusion and Mental Health as well as the Founder/Artistic Director at Sing out Strong. In 2026, I will have been conducting for 25 years. I have PTSD and much of my work centres around the relationship between music and mental health.
Why Warmups Matter for Mental Health
Singing is inherently embodied; our breath, nervous system, emotions, and voice are intimately linked. If a singer arrives at rehearsal stressed, anxious, or overwhelmed, they don’t leave those feelings at the door. They bring them into the room, and often, into their singing (
have a listen to my podcast episode: "Regulate before you Resonate" for more on this). That’s where warmups become vital.
A well-crafted warmup can help singers:
- Regulate the nervous system: Slow breathing and gentle vocalisation shift the body out of stress mode and into a calmer state.
- Build connection: Simple group exercises remind singers they are part of something bigger, creating a sense of belonging.
- Release physical tension: Loosening shoulders, jaw, and breath patterns reduces the physical strain we carry all day and improves the singing.
- Boost confidence: Starting with something accessible gives singers a positive first step, even on tough days.
These benefits don’t just help the individual singer - they ripple through the whole choir. When people feel more grounded and regulated, the sound improves, the atmosphere lightens, and rehearsals become more enjoyable.
From Rush to Ritual
Too often, warmups can feel like a rushed formality: five minutes of scales and arpeggios before the “real singing” starts (I even had a singer ask why we bother to warm up at all, since it's so boring...). But when we shift our perspective and treat warmups as a mental health practice, they become something much more powerful: a ritual of transition into CHOIR.
For singers who may be carrying anxiety, grief or fatigue, creating a definite moment that says, “You’ve made it here, you’re safe. Let’s move from the stress of the day into this shared, supportive space” is invaluable. It’s a way of signalling care and compassion without needing to say the words out loud.
The Role of the Leader
As choir leaders, we set the tone. By choosing warmups that not only prepare voices but also care for minds, we’re making a statement about our values: that people matter more than perfection, and that music-making is as much about wellbeing as it is about performance. That's the essence of any modern, inclusive choir.
The beauty is that it doesn’t require grand gestures; a moment of grounding breathwork, a playful call-and-response, or a gentle humming exercise can do the work. It’s about intention: not just using warmups not just to get ready to sing, but to get ready to feel good while singing.
Where to Start
You don’t need to reinvent the wheel. Many of the warmups you already use can be reframed with a mental health lens - it’s about emphasising regulation, release, and connection, rather than just technical polish.
To get you started, I’ve put together 20 warmups designed specifically to support mental health, based on my extensive experience leading choirs and mental-wellbeing sessions. They’re simple, practical, and adaptable for any choir, whether you’re working with experienced singers or complete beginners.
20 Choir Warmups to Boost Mental Health
A collection of simple, effective warmups that prepare the voice while calming the nervous system, lifting mood, and strengthening group connection.
1. Grounded Hum
Purpose: Grounding and Presence: helps singers feel safe and fully in the room. It's a good first exercise for you, as a choir leader, as it reminds your group it's time to shut the world outside and to focus on listening and learning.
Instructions: Stand tall, feet hip-width apart. Notice the weight through the feet, soften the knees, and hum a gentle note together.
2. Box Breathing with Sound
Purpose: Stress Regulation: calms the nervous system and reduces anxiety.
Instructions: Breathe in for 4, hold for 4, exhale on a hiss for 4, hold for 4.
Repeat 3–4 times.
3. Humming Relaxation
Purpose: Release Tension: builds body awareness and eases physical stress.
Instructions: Hum softly while consciously relaxing one body part at a time (shoulders, jaw, chest). Even better if you invite your singers to lie on the floor.
4. Body Scan Sighs
Purpose: Relaxation and Letting Go: relieves stress while freeing the voice.
Instructions: Builds on the above exercise. Guide a mini body scan; at each tight spot, encourage a long, open sigh on a vowel such as "ahhh".
5. Laughter Scales
Purpose: Energy and Joy: boosts endorphins and encourages playfulness.
Instructions: Sing a 5-note scale on “ha-ha-ha,” exaggerating the laughter until it becomes real. My choir loves this one!
6. Silly Voices
Purpose: Playfulness and Freedom: breaks down self-consciousness and invites fun.
Instructions: Sing an arpeggio or simple phrase in as many silly “voices” as possible (nasal cartoon, opera diva, monotone robot). Use it as sneaky way to change their vocal tone.
7. Shake and Sing
Purpose: Energy Reset: releases tension or shakes off a "heavy" moment.
Instructions: Shake out arms, legs, and shoulders. Immediately sing a short phrase together to reset and refocus for the next exercise.
8. Sunshine Breath
Purpose: Mood Lift: expands posture and breath, boosting confidence and positivity.
Instructions: Inhale deeply with arms wide, then exhale a long bright “ahhh” as if beaming sunshine.
9. Call and Response Mantras
Purpose: Connection and Affirmation: reinforces positive self-talk and belonging.
Instructions: Leader sings a short phrase (e.g. “I am enough”), choir repeats. Try different affirmations that boost the mood of the room.
10. Name That Tune
Purpose: Fun and Belonging: sparks connection through shared recognition - while improving listening skills.
Instructions: One singer hums a well-known tune; others gradually join until all are singing.
11. Partner Pulse
Purpose: Connection and Trust: builds rhythm, timing, and teamwork with others.
Instructions: In pairs, clap a simple rhythm into each other’s hands, then add lyrics to turn it into a sung phrase.
12. Circle Time
Purpose: Group Awareness and Focus: strengthens synchronisation skills.
Instructions: Form a circle. One person starts humming, passing the sound around like a wave from one singer to the next. Or why not try passing a rhythm around?
13. Lip Trills with Movement
Purpose: Release and Relaxation: loosens jaw, breath, and body tension.
Instructions: Lead buzzing lip trills while swinging arms or gently bouncing knees.
14. Siren Slides
Purpose: Vocal Freedom: this favourite choir exercise encourages playfulness and reduces perfectionism.
Instructions: Glide smoothly from low to high and back on “ng” or “oo.”
15. Ocean Breath
Purpose: Calm and Grounding: soothes the nervous system and steadies breath.
Instructions: Inhale deeply, exhale on a soft “haaah” like ocean waves. Repeat in unison.
16. Pitched Panting
Purpose: Energy and Focus: shifts restlessness into more-directed breath and sound (if you lose the focus of the room).
Instructions: Take four short panting breaths (like a dog), then immediately sing one long sustained "haaa".
17. Power Posing with Sound
Purpose: Confidence and Empowerment: boosts self-assurance and group energy.
Instructions: Strike a strong, open stance. Sing one bold note together. Hold the pose and repeat. Layer up into chords if you also want to work on tuning.
18. Singing Compliments
Purpose: Connection: uplifts both giver and receiver, building community spirit.
Instructions: Each singer sings a short compliment or positive phrase to someone else. Make it anonymous if your singers would be more comfortable.
19. Echo the Emotion
Purpose: Empathy: encourages emotional awareness in a safe way.
Instructions: Leader sings a short phrase with an emotion (happy, sad, cheeky). Choir echoes in the same tone.
20. Gratitude Notes
Purpose: Positive Reflection: practicing gratitude lowers stress and improves wellbeing.
Instructions: Each singer sings one word they’re grateful for on a chosen pitch. Collectively build a “gratitude soundscape".
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