Align Podcast

Jill Miller: Breathing Techniques For A Better Life | EP 487

Mar 28, 2024
Guest
Jill Miller
Jill Miller, the queen of breathing, discusses the three zones of respiration, importance of nasal breathing, vagal stimulation techniques for calming, self-hygiene benefits, and the mind-body connection through breathing exercises in this enlightening podcast episode.
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INSIGHT

Three Zones Of Respiration

  • Jill Miller divides breathing into three zones driven by different muscle groups and stress states.
  • Zone one is diaphragmatic (calm), zone two uses intercostals (active), and zone three is upper-chest (emergency).
ADVICE

Use Tummy Massage For Vagal Tone

  • Use gentle tummy massage and side-lying with a soft ball to stimulate the vagus and calm the nervous system.
  • Apply pressure only to tolerable areas to avoid triggering sympathetic alarm responses.
ADVICE

Keep Ribs Mobile For Functional Breathing

  • Train mobility in the mid ribs (bucket handle) so you can breathe into zone two during bracing tasks.
  • Avoid chronic 'sucked‑in' abdominal patterns that stiffen zone one and force upper‑chest breathing.
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