Use Your Breathing to Control Stress, Reduce Pain, & Much More - With Jill Miller

The Model Health Show

Shawn Stevenson

Fitness, Health & Fitness, Nutrition

4.8 • 7.3K Ratings

🗓️ 9 February 2026

⏱️ 68 minutes

🔗️ Recording | iTunes | RSS

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Summary

Breathing is a unique biological process because even though our breath is automatic, we also hold the capacity to control our breathing. When used correctly, your breath can be a powerful tool for self-regulation, pain relief, and so much more. Today, you’re going to learn how to unlock the power of breath for better health. Our guest today is Jill Miller. She is an author, the cofounder of Tune Up Fitness Worldwide, and a pioneer in the health and fitness space. Jill is back on The Model Health Show to share how to utilize your breath as a resource for reducing stress and pain, recovery, emotional health, and so much more. We’re going to talk about the connection between breathing and stress, and how to use breathing exercise to increase resilience and accelerate healing. Jill Miller is an absolute expert in the realm of anatomy and movement. I hope you enjoy this interview with Jill Miller! In this episode you’ll discover: The relationship between breathing and stress. (4:57) How your diaphragm works. (7:47) What the zones of respiration are. (10:29) The connection between breathing and pain. (16:41) What gut smashing is and its benefits. (23:07) How to use abdominal massage techniques. (28:50) Breathing practices for reducing anxiety. (35:48) What relaxation induced anxiety is. (46:31) What interoception is. (51:54) How breathing can accelerate healing. (54:00) Items mentioned in this episode include: ⁠Peluva.com/model⁠ - Get 15% off barefoot shoes with my code MODEL! ⁠Paleovalley.com/model⁠ - Use code MODEL for 15% off! ⁠Body by Breath by Jill Miller⁠ - Get your copy of Jill’s book! ⁠The Roll Model by Jill Miller⁠ - Read Jill’s mobility and pain book! ⁠Coregeous Ball⁠ - Get your own therapy ball from Tune Up Fitness! Connect with Jill Miller ⁠Website⁠ / ⁠Instagram⁠ / ⁠YouTube⁠ Be sure you are subscribed to this podcast to automatically receive your episodes:  ⁠Apple Podcasts⁠ ⁠Spotify⁠ ⁠Soundcloud⁠ ⁠Pandora⁠ ⁠YouTube⁠ This episode of The Model Health Show is brought to you by Peluva and Paleovalley. Peluva’s barefoot minimalist shoes support postural alignment, proprioception, and overall functionality. Get 15% off your order by using code MODEL at ⁠peluva.com/model⁠. Use my code MODEL at ⁠Paleovalley.com/model⁠ to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.

Transcript

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0:00.0	You are now listening to The Model Health Show with Sean Stevenson. For more, visit the modelhealth
0:06.5	show.com. How does the way that you breathe affect your experience of pain, affect your
0:14.5	sexual function, and even affect your ability to handle stress? Well, we are going to cover this and so much more today.
0:24.1	Now, you might be like, well, Sean, I already know how to breathe. Let me stop you right there.
0:29.5	All right. There are many forms and fashions of breathing. Just because we can breathe doesn't
0:35.1	mean that we know how to breathe. And as a matter of fact, you're going to learn
0:39.4	that the world that we're living in today has even altered the way that we are breathing,
0:45.6	for the most part, for the majority of people. And so we have to intentionally retrain ourselves
0:51.8	to breathe in a way that is life affirming, that is supportive of
0:56.8	this switchover that you're going to hear about from this kind of sympathetic fight or flight
1:01.3	dominance that can be toxic to our bodies if left in a chronic state to our parasympathetic
1:08.2	rest and digest and relaxation response that is very transformative
1:13.0	and again health affirming, helping to accelerate healing, helping to improve blood flow and
1:20.3	to improve cognitive function and to improve our hormone health. The list goes on and on and
1:25.2	on. We've got a world leading expert in the subject
1:29.9	of breath. And this information is incredibly powerful. This is fundamental to our experience of life
1:39.7	here on this planet. So tune in and enjoy. And with that said, let's get to our special guest
1:47.1	and topic of the day. Jill Miller is on a mission to democratize self-care and provide education
1:53.2	and tools to bring self-treatment everywhere you go. She's been featured in the New York Times,
1:58.9	Wall Street Journal, shape women's Health, and countless major media outlets.
2:04.6	And she's developed fitness and wellness programs for Equinox, 24-hour fitness, Amazon, Google, and many other world-leading organizations.
2:13.1	She's here today to teach you how to transform your relationship with stress, reduce your pain,
	...

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