You already sigh. You already yawn.

Now let’s turn those reflexes into courtroom tools.

Whether you’re gearing up for opening statement or shifting gears between time blocks, your body has built-in resets—and they’re shockingly effective. In fact, some of the best vocal warmups aren’t fancy at all. They’re completely free. They’re natural.

And they’re backed by science.

Sighing: More Than Just an Exhale

Let’s start with sighing. At its simplest, a sigh is a long, deep inhale followed by a slow, audible exhale.

We tend to associate sighing with boredom or frustration, but research tells a different story:

✅ It’s a physical reset.

Studies show that sighing restores regular breathing patterns and reopens collapsed alveoli—those tiny air sacs in your lungs that help deliver oxygen. (Source)

✅ It reduces tension.

Frequent sighing helps downshift your nervous system from “fight or flight” into “rest and digest” mode by activating the parasympathetic nervous system, your body’s natural calm-down command. 

✅ It marks transition.

Mentally and emotionally, a sigh helps signal closure to one moment and entry into another—whether you’ve just finished jury selection or wrapped your outline for closing argument. 

💡 Try it right now:

Inhale slowly…

Exhale with a long audible sigh…

Feel the shoulders drop, the ribcage soften, the mind quiet. 

That’s the body saying, You’re safe now. We can shift gears.

Yawning: The Most Underrated Brain Tool You Have

Yawning gets a bad rap. We think of it as rude, or a signal that we’re checked out. But modern neuroscience paints a much more powerful picture:

✅ Yawning cools the brain.

According to a 2014 study, yawning increases blood flow and helps regulate brain temperature, which in turn boosts alertness and mental clarity. (Source) 

✅ It improves focus.

That wide-open jaw stretch and full-body release help reset attention and posture—key to staying present in long trials or dense legal argument. 

✅ It’s contagious (in a good way).

Thanks to mirror neurons, yawns can trigger subconscious co-regulation and emotional attunement. That shared yawn-and-laugh moment with co-counsel? It’s more than funny—it’s bonding. 

So instead of stifling it, go all in: stretch your arms, widen your jaw, and yawn fully. Your nervous system will thank you—and your vocal folds will too.

The Yawn-Sigh Combo: A Vocal Reset That Works

Now let’s talk about why vocal coaches (myself included) love the yawn-sigh: 

1. It stretches your throat and jaw gently.

2. It boosts airflow and oxygen to your brain.

3. It relaxes the larynx (a key factor in vocal strain).

4. It stimulates the vagus nerve, which governs your heart rate, breath, digestion, and even your ability to speak calmly and clearly under pressure. 

For trial attorneys, the yawn-sigh is a backstage warmup that doesn’t require a piano, a script, or a long routine. It’s discreet enough for your office, a hallway, even a quiet courthouse restroom.

When to Use Yawning and Sighing in Your Day:

🧠 Before Court:

Anchor your breath. Settle nerves. Signal safety to your nervous system. 

📚 During Prep:

Prevent shallow breathing. Increase cognitive clarity. Maintain voice resonance.

🔁 Between Tasks:

Let go of tension. Mark transitions. Avoid burnout.

📞 Before Phone Calls or Depositions:

Sighing can ground you and center your voice—especially in high-stakes or emotionally charged exchanges.

And here’s the kicker: you don’t have to feel relaxed to get the benefit. Even when “faked,” intentional sighs and yawns can begin to trigger real nervous system responses.

Final Thought: Don’t Stifle What Helps You Speak

So many of us—especially those trained to appear “professional”—have learned to hide the very reflexes that can make us feel better, sound stronger, and connect more authentically. 

But what if…

1. That audible sigh wasn’t sloppiness, but skill?

2. That full-body yawn wasn’t disengagement, but preparation?

3. That tiny moment of physical reset was exactly what your body, brain, and jury needed to stay engaged?

You don’t need 30 minutes of vocal exercises to reset your presence.

Sometimes you just need one good sigh.

Want More Vocal Warmups That Work in Real Life?

👉 Grab the 6 Ingredients of a Perfect Vocal Warmup PDF Guide

Perfect for trial days, big meetings, and back-to-back calls.

TL;DR:

1. Sighs and yawns are not sloppy—they’re strategic tools.

2. They regulate your nervous system, boost vocal ease, and support mental clarity.

3. Use them before trial, during prep, or in transition moments to improve focus and connection.

4. You’re already doing them. Now, do them on purpose.

Keep yawning. Keep sighing.

And as always…keep fostering your voice.