Jill Miller

You activate those muscles that moved your ribs apart. And then you exhale and let go. So you can exhale passively and just let it all go. But you can also build on the exhale strategy and try to void your lungs of air. So let's say we inhale, hold, contract. And then exhale. And then once you think you're empty, then blow out four more candles on the birthday cake.

You activate those muscles that moved your ribs apart. And then you exhale and let go. So you can exhale passively and just let it all go. But you can also build on the exhale strategy and try to void your lungs of air. So let's say we inhale, hold, contract. And then exhale. And then once you think you're empty, then blow out four more candles on the birthday cake.

Blow out six more candles on the birthday cake till you get to such a absence of intrathoracic pressure that you have a spontaneous... inhalation. So there's lots of different tricks to work on creating this elasticity of the rib cage.

Blow out six more candles on the birthday cake till you get to such a absence of intrathoracic pressure that you have a spontaneous... inhalation. So there's lots of different tricks to work on creating this elasticity of the rib cage.

And I do find that doing both ends, this dynamic inhale, hold, and then the exhale with the really forcing the air out, forcing the air out, not in a way where you're pinching your face and scrunching your eyebrows and going into a zone three reactivity, but truly using the intercostals and the diaphragm and the transversus abdominis to get the air out.

And I do find that doing both ends, this dynamic inhale, hold, and then the exhale with the really forcing the air out, forcing the air out, not in a way where you're pinching your face and scrunching your eyebrows and going into a zone three reactivity, but truly using the intercostals and the diaphragm and the transversus abdominis to get the air out.

This is a really great way to build that, just the costal recoil. And when you do that, you do the both sides, this really helps the costal vertebral joints also. So you're going to find that your thoracic spine, your whole spine is going to have better mobility, especially rotation, like transverse plane rotation. It's amazing what it does.

This is a really great way to build that, just the costal recoil. And when you do that, you do the both sides, this really helps the costal vertebral joints also. So you're going to find that your thoracic spine, your whole spine is going to have better mobility, especially rotation, like transverse plane rotation. It's amazing what it does.

Once a day. Do you want me to prescribe? Everybody, get down a little bit every day. Oh, it makes such a difference.

Once a day. Do you want me to prescribe? Everybody, get down a little bit every day. Oh, it makes such a difference.

I like, if I'm going to only do it once a day, I'll, boy, that's a really hard call.

I like, if I'm going to only do it once a day, I'll, boy, that's a really hard call.

Yeah, you got to do this in the morning. Well, okay, okay, excuse me. You need to do it at night and the morning.

Yeah, you got to do this in the morning. Well, okay, okay, excuse me. You need to do it at night and the morning.

No, because one of the things pre-bed, and I've seen this happen in my students, doing many of these parasympathetic exercises. So all of it, by the way, all these exercises that I'm describing are going to do what I call turn on your off switch, they will accelerate a parasympathetic dominant state. And again, keep pushing off this weird sympathetic overflow.

No, because one of the things pre-bed, and I've seen this happen in my students, doing many of these parasympathetic exercises. So all of it, by the way, all these exercises that I'm describing are going to do what I call turn on your off switch, they will accelerate a parasympathetic dominant state. And again, keep pushing off this weird sympathetic overflow.

So when people have the jaw grinding happening at night, they get incredibly... incredible soreness in all the muscles of the face. A lot of this is beyond your control. This is just happening unconsciously.

So when people have the jaw grinding happening at night, they get incredibly... incredible soreness in all the muscles of the face. A lot of this is beyond your control. This is just happening unconsciously.

But what I have seen in students that do a number of these exercises, also exercises for the face, neck, and head, not just a gorgeous ball in the rib cage, but we need to address the temporomandibular joint, the temporalis muscle, other muscles that are floating in the the superficial fascial layer of the face, this is very interesting, can help to adjust that sympathetic switch.

But what I have seen in students that do a number of these exercises, also exercises for the face, neck, and head, not just a gorgeous ball in the rib cage, but we need to address the temporomandibular joint, the temporalis muscle, other muscles that are floating in the the superficial fascial layer of the face, this is very interesting, can help to adjust that sympathetic switch.