Jill Miller

But when we work with teachers, we tell them how to set up environments where they're able to establish place for their students so that their students feel like they can let their guard down, right? Because you can do this stuff in a gym. You can. You can also do it in a war zone. We have people working in refugee camps doing this type of work.

But when we work with teachers, we tell them how to set up environments where they're able to establish place for their students so that their students feel like they can let their guard down, right? Because you can do this stuff in a gym. You can. You can also do it in a war zone. We have people working in refugee camps doing this type of work.

So it's just about setting up parameters of like, here's our space to let go, to be able to be vulnerable. So your perspective, you have place. The third is position. And position is can change your physiology immediately. As soon as you recline, there's just no more postural stress on your heart and your diaphragm, and you're able to not have as much sympathetic tone in your body.

So it's just about setting up parameters of like, here's our space to let go, to be able to be vulnerable. So your perspective, you have place. The third is position. And position is can change your physiology immediately. As soon as you recline, there's just no more postural stress on your heart and your diaphragm, and you're able to not have as much sympathetic tone in your body.

So we always encourage people to typically to recline or to even boost that by going into a gentle slope position, which takes advantage of the baroreceptor reflex. So if we can put people in a position where their pelvis is just a little bit higher than their heart, higher than their head, right? And a little bit of a gentle slope. That'll really enhance a vagal dominant state.

So we always encourage people to typically to recline or to even boost that by going into a gentle slope position, which takes advantage of the baroreceptor reflex. So if we can put people in a position where their pelvis is just a little bit higher than their heart, higher than their head, right? And a little bit of a gentle slope. That'll really enhance a vagal dominant state.

So you've got, and also just getting on the ground feels so good. And of course, there's all this research about earthing and whatnot. So go with gravity. Perspective, place, position. Four, pace of breath. Pace of breath or pneumatic pacing, if we want to have two Ps there. Breath pacing exercises can alter your state.

So you've got, and also just getting on the ground feels so good. And of course, there's all this research about earthing and whatnot. So go with gravity. Perspective, place, position. Four, pace of breath. Pace of breath or pneumatic pacing, if we want to have two Ps there. Breath pacing exercises can alter your state.

And I'm sure you've talked about this on your podcast, but slow, deep breathing is primal. You know, the HHP Foundation, I know you are aware of the health... Human Performance Foundation, which is a great amalgamator of all breath research, and it's free and available online. Tanya Bentley is their founder, and Brian McKenzie is also one of the co-founders.

And I'm sure you've talked about this on your podcast, but slow, deep breathing is primal. You know, the HHP Foundation, I know you are aware of the health... Human Performance Foundation, which is a great amalgamator of all breath research, and it's free and available online. Tanya Bentley is their founder, and Brian McKenzie is also one of the co-founders.

So they recently put out a systematic review on all the breath research that was targeted towards anxiety reduction. And what they found in, you know, running all the numbers on the different papers is that slow deep breathing— was for five minutes daily is really the sweet spot. You can do a mix of fast-paced breathing with slow breathing, but you mustn't only do fast breathing.

So they recently put out a systematic review on all the breath research that was targeted towards anxiety reduction. And what they found in, you know, running all the numbers on the different papers is that slow deep breathing— was for five minutes daily is really the sweet spot. You can do a mix of fast-paced breathing with slow breathing, but you mustn't only do fast breathing.

Fast breathing alone is not going to alter your stress response. You must include the slow-paced breathing. So I really appreciated this paper from them because it certainly validated my instincts and what I've seen in my clients. So extended exhales tend to be really beneficial, but you can also do extended inhales. Just make your breathing slow paced.

Fast breathing alone is not going to alter your stress response. You must include the slow-paced breathing. So I really appreciated this paper from them because it certainly validated my instincts and what I've seen in my clients. So extended exhales tend to be really beneficial, but you can also do extended inhales. Just make your breathing slow paced.

And I would add to that, let's also not use our zone three muscles for that breathing.

And I would add to that, let's also not use our zone three muscles for that breathing.

So, I mean, obviously, slow breathing is going to be involving zone one, zone two. And then the fifth P is palpation. And we've been talking about this palpation via self-myofascial release, you know, the whole time that we've been talking, as a way to dampen sympathetic outflow and to enhance sensory feedback.

So, I mean, obviously, slow breathing is going to be involving zone one, zone two. And then the fifth P is palpation. And we've been talking about this palpation via self-myofascial release, you know, the whole time that we've been talking, as a way to dampen sympathetic outflow and to enhance sensory feedback.

both proprioceptive and subtle sensing interoceptive feedback into the body, and this all enhancing the relaxation response or this parasympathetic dominant state. So for me, this recipe of the five Ps is something that's very doable and can happen in a very cohesive timeframe of this five-minute timeframe.

both proprioceptive and subtle sensing interoceptive feedback into the body, and this all enhancing the relaxation response or this parasympathetic dominant state. So for me, this recipe of the five Ps is something that's very doable and can happen in a very cohesive timeframe of this five-minute timeframe.