In this episode, my guest is Jill Miller, a renowned fascia expert and teacher of breathwork practices and self-myofascial release (SMR) to improve mobility, reduce pain, and enhance body awareness. We discuss how fascia—the connective tissue in and around muscles, bones and organs—is essential for flexibility and movement, and we explore how tools like foam rollers, balls, massage and cupping can improve fascia health. We explain the benefits of self-myofascial release, including improved range of motion, reduced muscle soreness, and improved force output, and we discuss whether experiencing pain or using hard tools is necessary for achieving good results. We also cover practices for managing chronic pain and stress, including parasympathetic techniques and breathing exercises that promote relaxation and recovery. This episode provides many practical techniques to improve mobility, physical recovery and pain management at any stage of life.Read the episode show notes at performpodcast.com.Thank you to our sponsorsAG1: https://drinkag1.com/performEight Sleep: https://eightsleep.com/performMomentous: https://livemomentous.com/performLMNT: https://drinklmnt.com/performDavid: https://davidprotein.com/performTimestamps00:00:00 Jill Miller00:01:13 Yoga, Physical Recovery00:03:23 Foam Rolling, Self-Myofascial Release (SMR) & Benefits00:08:46 Sponsors: Eight Sleep & Momentous00:11:47 Foam Rolling, Tool: Timing & Reduce Muscle Soreness00:13:11 What is Fascia?; Massage, Scar Tissue, Pain Management00:24:08 Pain Management & Movement00:25:47 Ball Rolling, Range of Motion, Nervous System, Duration00:29:55 Soft vs Hard Tools & Efficacy, Cause Pain?, Pain Spots & Feedback00:37:55 Sponsors: AG1 & LMNT00:40:42 Massage, Tool: Tolerable Discomfort00:44:26 Compression Alternatives, Cupping, Tool: Pin, Spin & Mobilize00:49:53 Stress, Back Pain, Release, Tool: Spine Decompression00:57:23 Myofascial Massage & Release; Lumbar Hammock01:02:14 Sponsor: David01:03:33 Respiratory Diaphragm, Increasing Awareness, Gut, Mindset01:12:39 Diaphragm, Intercostals, Overbreathing, Tool: Breathing Zones & Symptoms01:18:35 Breathing & Increasing Awareness, Pain, Tool: Contract-Relax Exercise, Timing01:25:26 Parasympathetic Tolerance Capacity, Chronic Stress, Pain & Tightness01:30:10 Tool: Parasympathetic Practices & The Five P’s01:38:14 Pelvic Floor, Rib Flaring, Pelvic Tilt, Stacking01:43:14 Diastasis Recti, Pregnancy & Recovery, Back & Pelvic Pain01:52:31 Pregnancy, Hypermobility, Tool: The B’s of Rolling with Hypermobility01:58:36 Gaining Mobility, Static Stretching & Rolling02:01:16 Self-Myofascial Release & Benefits02:08:22 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform NewsletterDisclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices