Perform Ep 20: Jill Miller: Increase Flexibility & Relieve Pain with Breathwork & Myofascial Release

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.

Articles

• Breathing Practices for Stress and Anxiety Reduction: Conceptual Framework of Implementation Guidelines Based on a Systematic Review of the Published Literature (Brain Sciences)
• Variant connective tissue (joint hypermobility) and its relevance to depression and anxiety in adolescents: a cohort-based case-control study (BMJ Open)

Books

• Body by Breath
• The Roll Model

Other Resources

• Health & Human Performance Foundation
• Tune Up Fitness

People Mentioned

• Robert Schleip: fascia research group, University of Ulm
• Thomas Myers: integrative manual therapist, author, Anatomy Trains
• Brian Mackenzie: human performance specialist, breath expert
• Kelly Starrett: physical therapist, author, The Ready State