Sighing and yawning might seem too simple—or too socially awkward—to be real tools for trial prep. But in this episode, we unpack why these everyday reflexes are actually powerful nervous system resets that support vocal clarity, mental focus, and courtroom presence.

Learn how to use these low-stakes practices to train your voice and regulate your body for the high-stakes moments of trial.

*ADDED NOTE: It goes without saying that, even though I advocate for a more lighthearted approach to public yawning, one should not negate some decorum when it comes to yawning while in conversation with others. Continue to be thoughtful and don't take over their moment of sharing. But if you're casually in line for coffee, go for it. If you're standing at the printer, go for it. If you're talking with a client, or in an important meeting...use your discretion.

LISTEN HERE:

In this episode, you’ll learn:

1. Why sighing and yawning aren’t signs of boredom—but signs of readiness

2. How sighs help your lungs reset, your nervous system calm, and your voice settle

3. Why yawning increases oxygen, cools the brain, and boosts alertness

4. The science behind contagious yawning and emotional attunement

5. How “yawn-sighs” support vocal resonance, reduce tension, and improve focus

6. Where to build sighing and yawning into your prep routine to improve delivery under pressure

Key Takeaway:

Sighs and yawns aren’t throwaways. They’re built-in resets that help you breathe better, focus deeper, and speak with more calm, clarity, and connection.

Favorite Moment:

“You have more tools at your disposal than you realize. And your nervous system is always working to help you—you just have to let it.”

Links & Resources:

Pace & Pause Free Guide - https://www.fostervoicestudio.com/paceandpause

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If this episode gave you a moment of reset—or a reason to stretch and sigh—send it to a colleague who might need one too. And if you’re finding value in the show, a quick review helps more trial attorneys discover these practical tools to foster their voice.

TRANSCRIPT:

Helloooo! Hello Foster Fam! Welcome again. We're on episode 28, which is exciting! Thanks for coming along for this fun podcasting ride.

Hey, have you already picked up your Pacing and Pausing free guide? I have actually had several conversations this week about how, even if you don't have a fast speaking cadence, there's still a need to be pausing A LOT more than what you think is correct. SO, I made a guide to help figure out how often you need to insert a pause. And, I included a few opening statement samples to practice with, and I even go through how to track your timing with a stop watch. Not that I want you to get strict and regimented, but it would be good to get a little measuring stick, so to speak.

So, pick it up at fostervoicestudio.com/paceandpause — all one word paceandpause

Today, we're going to be talking about a really great mental, physical, and vocal reset that's easy to do. You're doing it already, you just don't realize it.

But before we get there, I want to share two more reasons how the Tour de France reminds me of the hard work you do as litigators. It's the middle of July and we have just one more week left of the Tour, so...indulge me here, but also...there's some remarkable similarities.

To review:

1. It’s a Sport of Attrition - you have to outlast the delay antics of the defense and keep up your stamina and focus til the end

2. Team Sport with an Individual Leader which piggy backs with the 3rd point that...

3. Everyone Has a Critical Role - you know just how many people it takes to put on a good trial, and everyone has an important function on the trial team.

4. Strategy > Brute Strength - it's not just about raw aggression. you have to know when to pace differently, when to settle the case, or when to take it to a jury.

Today, I want to point out that trial work, like the Tour, Requires Mental and Emotional Stamina

1. Tour de France: Riders manage pain, doubt, media pressure, and team dynamics—all while staying upright on a bike going 50 mph.

2. Civil Litigation: Attorneys balance client emotions, courtroom stress, long hours, and high stakes. Like riders, they must perform under pressure—sometimes for years on a single case.

And, like the Tour, finding success in trial is done by Repetition and Training

1. Tour de France: Riders train year-round for one chance. Winning takes years of preparation, coaching, and refinement.

2. Litigation: Trial skills—storytelling, vocal control, juror connection—are built through repetition, mentorship, and emotional growth. No one becomes great with a single verdict or overnight.

Be sure to let me know if you're watching the Tour with me. We have just one more week, and 2 more great comparisons to highlight.

If you’ve been listening for a while, you know I’m a big believer in practicing vocal technique in low-stakes situations—so that your body, brain, and nervous system are ready for the high-stakes moments that come with trial work.

Today, I want to talk about one of the absolute easiest things you can do in your everyday life to prepare your voice and your nervous system:

Sighing.

And—if you’re feeling bold—yawning.

Yep. That’s it. Sighing and yawning.

These tiny, often overlooked moments can do so much more than you think—physically, mentally, and vocally.

Now, I love a good yawn. I don’t just let it sneak out—I commit. Big stretch. Audible sound. Letting my body go full in.

And you know what happens? Nothing

Nobody stares. Nobody judges.

In fact, I’ve even gotten, “Wow, good yawn.”

And we laugh. We connect.

Because the truth is:

Nobody cares.

It’s just not as much of a social faux pas as we’ve convinced ourselves it is.

We’ve all been trained—especially those of us raised with “good manners”—to stifle yawns, to close our mouths, to avoid drawing attention. And yes, manners matter. But let’s be real…there's a time and a place to throw caution to the wind, ignore your manners. This is not what’s going to undo your professional credibility.

And the benefits?

They far outweigh the fear of looking “improper.”

Let’s define sighing:

A sigh is a spontaneous deep inhale followed by a slow, full exhale. It’s often involuntary, but it can also be done on purpose. Let's just do it together right now.

And when you do that, the benefits are amazing.

First of all, frequent sighing can be a sign that your body is under unacknowledged stress or mental overload. And you're like, "Gosh, ya think?" Hahah! That sigh is your system’s way of saying, “Hey… let’s release some of this tension, shall we?”

Sighing is also a great way to help the body transition from one moment to another. Ever find yourself sighing after finishing a big project or coming out of a hard conversation? Or, even after a workout. I do this all the time after my water aerobics class. (demo) That’s your nervous system shifting gears.

Now, here's the cool thing. Sighing helps expand the alveoli—those tiny air sacs in your lungs that can collapse or deflate over time, especially when your breathing is habitually shallow.

When you sigh, you reset irregular breath patterns, restore oxygen flow, and signal your parasympathetic nervous system—that’s your “rest and digest” mode—to take over.

In other words:

You’re telling your body, You’re safe now. You’ve got this.

Now let’s talk about yawning.

It’s not just a sign of being tired or bored. It’s a complex, functional signal—and it’s super powerful.

Yawning actually cools the brain. Seriously! Yawning helps regulate brain temperature, which in turn improves mental focus. Isn’t that…cool? Literally?

Yawning also helps boost alertness. It’s one of the brain’s tricks to help us stay engaged. That deep intake of oxygen, the stretch in your jaw, the shift in posture—it’s like a system-wide refresh button.

Now, something kind of bizarre about yawning is that it's contagious. Have you heard that before? Or maybe you've experienced it where you see someone yawn, and then off you go, you're yawning too. That's because of mirror neurons and emotional attunement. That moment when you catch someone else’s yawn, make eye contact, and both of you start laughing about it? That’s human connection. That’s shared experience. Even on that silly, lighthearted level.

And honestly, we wouldn’t get that if we were committed to always being perfectly proper.

Now, combining the two, into yawn-sighs—have been part of vocal warmups for ages. Why?

1. They stretch facial and throat muscles

2. They increase oxygen and blood flow

3. They relax the larynx, helping you access more open, resonant space for speaking

4. They stimulate the vagus nerve, which helps regulate your heart rate, digestion, and sense of calm

So, if you’re heading into court, a meeting, or even just a long work session… try a yawn-sigh.

Sigh on purpose.

Let it be audible.

Let your body follow.

And if you “fake it” at first? That’s fine. Eventually, your body will catch on—and the real one will come.

Try doing this throughout the day:

1. Before court or meetings – as a nervous system reset

2. During prep work – to ease shallow breathing and restore focus

3. In breaks between tasks – to mark a mental transition and refresh your attention

Even though sighing and yawning are part of the autonomic nervous system—meaning they mostly happen involuntarily—you can make them intentional.

Think of them as built-in tools you can activate anytime you need clarity, calm, or vocal reset.

Let’s do a quick reset together:

Take a long inhale through your nose…

Let out a slow, audible sigh…

Let your shoulders drop, your throat relax, and your chest expand.

Feel your voice settle.

Feel your brain reset.

Feels good, right?

So yawn big.

Sigh loud.

Commit to the full-body stretch.

No one will judge you—not really.

You might even invite someone else into a shared laugh or a little moment of lightness. Maybe you’ll even start a yawn chain and win the room.

You have more tools at your disposal than you realize.

And your nervous system is always working to help you—you just have to let it.

So next time you’re headed into something important, don’t just run a mental checklist—run a nervous system one too.

Yawn.

Sigh.

Reset.

And as always… keep fostering your voice.