Jill Miller

long-term healthy breathing patterns, which is zone one, zone two is really where you want to be most of the time. And you want to use zone three in case of emergency. You're trying to cross the finish line by all means. Breathe however you need to breathe. Breathe however you're going to breathe. So we need zone three to be facile.

long-term healthy breathing patterns, which is zone one, zone two is really where you want to be most of the time. And you want to use zone three in case of emergency. You're trying to cross the finish line by all means. Breathe however you need to breathe. Breathe however you're going to breathe. So we need zone three to be facile.

But if it's always armored, if it's always in this high stress position, you can see, right, we're on camera. If you're looking, I've got my shoulders pinned up into my ears and my head is being thrust forward. My upper back is rounded. You know, I've got nowhere to go.

But if it's always armored, if it's always in this high stress position, you can see, right, we're on camera. If you're looking, I've got my shoulders pinned up into my ears and my head is being thrust forward. My upper back is rounded. You know, I've got nowhere to go.

Or even apneas, sleep apneas, right? So this nighttime unconscious mouth, jaw, tongue behavior that is deadly.

Or even apneas, sleep apneas, right? So this nighttime unconscious mouth, jaw, tongue behavior that is deadly.

One and two.

One and two.

Yeah. Yeah. So I call this playing your wind instrument. So by becoming aware of the feedback of the soft tissues in these different zones, you can really make choices about, I mean, obviously your physiology is your physiology. I live in LA. We had fires in LA. I couldn't believe what happened to me psychologically when this devastation was going on. So doing practices that

Yeah. Yeah. So I call this playing your wind instrument. So by becoming aware of the feedback of the soft tissues in these different zones, you can really make choices about, I mean, obviously your physiology is your physiology. I live in LA. We had fires in LA. I couldn't believe what happened to me psychologically when this devastation was going on. So doing practices that

familiarize you with your own zone one, zone two, zone three, and that you have ways to at least flip the stress switches now and again and bone up on practices that build your recovery resilience or at least fill up your parasympathetic cup rather than continue to overload the sympathetic cup. I think this is what I'm referring to in terms of playing your wind instrument.

familiarize you with your own zone one, zone two, zone three, and that you have ways to at least flip the stress switches now and again and bone up on practices that build your recovery resilience or at least fill up your parasympathetic cup rather than continue to overload the sympathetic cup. I think this is what I'm referring to in terms of playing your wind instrument.

But for me, pressure is always a part of that because that is what's giving you the biofeedback about which zone is my home? Like where am I mostly breathing into?

But for me, pressure is always a part of that because that is what's giving you the biofeedback about which zone is my home? Like where am I mostly breathing into?

This can change within two minutes.

This can change within two minutes.

Yeah. And you want to do the other side, obviously. You want to do both sides. But I like to do a lot of contract relax type of exercise there because that also plays with some of the baroreceptors in the aorta. And so we get a really interesting, I think, vagal vagal rush from doing some of these breath, hold, contract. Let me describe that to you.

Yeah. And you want to do the other side, obviously. You want to do both sides. But I like to do a lot of contract relax type of exercise there because that also plays with some of the baroreceptors in the aorta. And so we get a really interesting, I think, vagal vagal rush from doing some of these breath, hold, contract. Let me describe that to you.

So you're laying on your side, and I have many videos on Instagram that cover this, and you can put like a block or a pillow underneath your head, and you have... a soft, gushy ball like gorgeous or something else underneath your ribs. And you take a dynamic breath, a zone two breath that really broadens the rib cage like Popeye. You hold your breath and then you stiffen.

So you're laying on your side, and I have many videos on Instagram that cover this, and you can put like a block or a pillow underneath your head, and you have... a soft, gushy ball like gorgeous or something else underneath your ribs. And you take a dynamic breath, a zone two breath that really broadens the rib cage like Popeye. You hold your breath and then you stiffen.