Full Routine Example (Approximately 20-30 Minutes)

1. Diaphragmatic Breathing with Humming (3 Minutes)

• Begin with breathing exercises to centre yourself, then hum softly to activate your vocal cords.

2. Lip Trills and Vocal Slides (5 Minutes)

• Practice lip trills to engage your breath and increase energy, followed by gentle vocal slides to release tension.

3. Affirmation Singing for Positivity (5 Minutes)

• Choose a positive affirmation, such as “I am calm and centred” or “I embrace today with joy.”
• Sing the affirmation slowly and with intention, repeating it a few times to a simple melody.
• Focus on letting the positive message resonate within you, helping to uplift your mood and foster emotional stability.

4. Singing Scales for Focused Attention (5 Minutes)

• Pick a comfortable scale, like a five-note or octave scale, and sing it on a single vowel, such as “ee” or “ah.”
• Pay close attention to each note, maintaining steady breath control and focusing on pitch accuracy and tone.
• This exercise enhances concentration and mental clarity, helping you build focus.

5. Staccato Syllables on “Ha” for Alertness (3 Minutes)

• Take a deep breath and sing short, detached “ha-ha-ha” sounds on a single pitch.
• Focus on rhythmic, quick exhalations with each “ha,” keeping your voice light and energetic.
• Repeat on different pitches to create variety and increase alertness, providing a natural energy boost.

6. Gentle Humming to Wind Down (3 Minutes)

• Conclude the session by softly humming a relaxing melody or a favourite tune.
• Focus on the vibrations in your chest and face, allowing any remaining tension to release.
• This gentle hum serves as a vocal “cool down,” bringing calm and closure to the routine.

Total Duration: Approximately 20–30 minutes

This full routine combines breathing exercises, vocal warm-ups, affirmation singing, scale practice, rhythmic exercises, and a relaxing finish, offering a well-rounded practice to support mental health.

Each exercise targets a different mental wellness goal, creating a balanced session that can be adapted to fit your personal needs.