#413 Using Breathwork to Erase Pain, Improve Mobility & Increase Performance w/ Jill Miller
Mar 30, 2023
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Fascia expert Jill Miller discusses innovative ways to decompress the spine and improve shoulder mobility. She also explores the role of breathing in recovery and performance, the benefits of nasal breathing, and techniques to clear nasal passages. Jill shares practices to reduce stress, relieve pain, and improve overall quality of life. Highlights of her newest book, 'Body by Breath,' are also discussed.
Practicing self-care exercises like hip elevation, supported hip extension, and neck techniques can reduce pain and enhance overall well-being.
Deep dives
The Five P's of Parasympathetic Dominance
The five P's are perspective, place, position, pace of breath, and palpation (pressure). These are essential elements for inducing a parasympathetic response in the body and promoting recovery and relaxation.
Nasal Breathing vs. Mouth Breathing
Nasal breathing is more efficient for drawing air in and out, as the longer passageway allows for better movement of the respiratory diaphragm. Nose breathing also helps filter and humidify the air, and supports a healthy nasal and oral microbiome. While there are benefits to nasal breathing, there are times when breathing through the mouth may be necessary, such as during intense exercise or when the nose is congested or obstructed.
Benefits of Nasal Breathing
Nasal breathing helps filter and humidify the air, promotes better diaphragmatic breathing, and can contribute to a sense of calm and relaxation. It is also linked to overall better sleep quality and can improve overall respiratory health.
Techniques for Clearing Nasal Passages
In cases where nasal congestion or obstruction is present, specific techniques like the 'column maneuver' can help to improve airflow and reduce nasal congestion. This involves gently tractioning the sides of the nose to open up the nasal passages. However, individuals with severe structural issues or chronic congestion should consult a medical professional for appropriate treatment options.
Preventing Snoring and Improving Sleep Quality
Snoring and sleep apnea are common issues that can impact sleep quality and relationships. The speaker discusses the need to find effective practices to prevent snoring and improve sleep. One potential strategy mentioned is using tape on the face as a method to alleviate snoring. Additionally, the use of nasal strips like Breathe Right can provide some relief, although they may not be sufficient for everyone. The speaker suggests that more comprehensive approaches, such as using strips to migrate the maxillary sinus and promote increased airflow, may be necessary. Overall, the focus is on finding methods to address snoring and its impact on sleep quality.
Three Essential Daily Practices for Better Health and Well-being
In a previous interview, the speaker was asked about three practices or exercises that everyone should do daily for better health and a higher quality of life. One of these recommendations was to elevate the hips above the heart and spend a few minutes relaxing in a parasympathetic state. This simple practice of lying down with a yoga block supporting the hips and practicing box breathing has had a significant positive impact on the speaker's overall well-being. Another suggested practice was supported hip extension, which involves using a yoga block under the sacrum while extending one leg and allowing the chest to open. This move can provide relief for individuals with low back sensitivity. The third recommended practice was to show extra care for the neck, with specific techniques targeting the clavicle and neck area. These practices serve as effective self-care strategies to reduce pain and improve overall quality of life.
This week Joe welcomes back Jill Miller to the Industrial Strength Show! Jill is a fascia expert with 30 years of corrective movement expertise that bridges the gaps between the worlds of yoga, massage, athletics, and pain management. Her signature self-care fitness programs - Yoga TuneUp and The Roll Model - are found at yoga studios, gyms, athletic training facilities, hospitals, and corporations worldwide. On today's show you'll hear Jill discuss a number of topics including: A new, innovative [yet gentle] way to decompress the spine, while simultaneously improving shoulder mobility; The role breathing plays in recovery, and ultimately, performance; The benefits of nasal breathing [and techniques/maneuvers to clear your nasal passages]; The "5 P's" of the parasympathetic nervous system; 3 practices we should all be doing everyday to reduce stress, relieve pain, and improve our overall quality of life; Highlights from her newest book, "Body by Breath"...and Much MORE! *For a full list of Show Notes + Timestamps visit www.IndustrialStrengthShow.com.
