Episode 168

Get Into Your Body and Feel Less Stress With Yoga Tune Up Founder Jill Miller

Published on: 8th September, 2025

How can you regulate your nervous system? Feel less stressed and get back into your body. In this episode, the founder of the Yoga Tune Up Method and author of Body by Breath. She's a renowned fascia expert, a movement educator, and she's the co-founder of Tune Up Fitness Worldwide.  And in this episode, we are gonna walk through some key things that you need to  know about your body. You need to know about your diaphragm.  You need to know about your fascia and you need to know how to regulate your nervous system, how to decrease your stress response from the bottom up. 

In This Episode, We Explore:

  • The Importance of Body Awareness
  • Practical Exercises for Nervous System Regulation
  • Breathing Techniques for Relaxation
  • The Role of the Vagus Nerve
  • The Importance of Fascia
  • Self-Massage and Interoceptive Awareness

Suggested Next Episode:

Episode 121: Designing Your Perfect Movement Plan With Katy Bowman

Related Resources

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Diana's Upcoming Events Fall 2025

Transcript
Speaker:

Dr. Diana Hill:

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How can you regulate your Nervous System?

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Feel less stressed and

get back into your body.

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That's what we're gonna explore today

with Jill Miller on The Wise Effort Show.

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Welcome back.

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I am Dr.

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Diana Hill.

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I am a clinical psychologist and

this whole month we're working

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on wise effort with the body.

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I have a chapter about wise effort

with the body in the book, and

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there's body-based practices

woven throughout my book.

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Actually.

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It's woven into everything

I do, how I live, how I lead

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retreats, how I lead my workshops.

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I will be in a Hyatt hotel room with 400

therapists that I'm training and I'll be

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guiding them through some kind of body

work exercise because it is so essential.

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For not only your physical wellbeing,

but your emotional and mental wellbeing.

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We are seeing a skyrocketing

interest in somatic therapies.

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You know that book, the Body Keeps

the score has been number one for like

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years and now, and part of it is that

psychology's finally waking up to the

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fact that emotions, stress, trauma,

are not just stored in your thoughts.

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They're not just in your head.

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They're also in the nervous

system and the physical body.

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So it is essential to develop body

awareness to learn how to release

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tension and energy in your body.

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And then also how to take

care of our bodies in terms of

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sleep and eating and movement.

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So we're gonna be talking about all of

that this month on The Wise Effort Show.

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Today we have the real honor of

speaking with Jill Miller, who is

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the founder of the Tuna Method.

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if you could see me right now,

I'm in my new little office that

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we built out for podcasting.

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I have one foot on a yoga tuneup ball,

stretching my calf, rolling it around

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the ball of my foot, and then the center

of my foot and the heel of my foot.

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And I'll be switching it back

and forth as I record this.

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Jill Miller is the reason for that.

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She's a renowned fascia expert, a

movement educator, and she's the

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co-founder of Tuneup Fitness Worldwide.

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She's the author of two books, The

Role Model, the Step-By-Step Guide to

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Erase Pain, Improve Mobility, and Live

better In Your Body and Body By Breath,

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which is the science and practice of

physical and emotional resilience.

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So I had a chance for Jill to

take me through, some of her

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exercises, and that is as.

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Separate episode on YouTube.

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If you wanna go watch it.

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It's not gonna be a podcast 'cause

you need it to see us doing it,

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but you can go check that out.

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And in this episode, we are gonna

walk through some key things that

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you need to know about your body.

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You need to know about your diaphragm.

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You need to know about your fascia and

you need to know how to regulate your

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nervous system, how to decrease your

stress response from the bottom up.

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It's not all about the top down folks.

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She's gonna give you a few simple things

that you can do on the city bus or on an

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airplane, or when you're watching TV with

your kids that will support your nervous

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system because we are stressed out folks.

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And sometimes talking about our

stress only makes us more stressed.

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We need to figure out how to get back into

our bodies, how to develop interceptive

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awareness and how to work with our bodies.

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And get out of that stressed out

mind that a lot of us are in.

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All right.

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Enjoy this conversation with

the incredible Jill Miller.

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I could turn to any page.

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I'm gonna do what I do with books

here, book, which is when I get a book,

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I just go like this, right?

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And then here I have a picture

of the role of recovery.

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. Regardless whether, , you're working

with asymmetries, struggling to come

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down after a game, or trying to cool

your nerves if we're giving a speech,

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the body by breath approach gives

you the remote control to dial down

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physiology that is running in the other

direction at the core of all healing are

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sustainable, parasympathetic stress.

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You now have the knowledge to make the

shifts as needed and as kneaded with a k.

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So here we go.

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This book is about the role of recovery,

I related so much to your story,

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and I'm wonder if we can start there

of how you found your way to your

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body as a, as a source of recovery.

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JIll Miller: When I was a young kid,

I was a really chubby, sedentary

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kid, and I just liked reading books.

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I had big Thich glasses and I was

a, a very heavyset little kid.

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I was very short.

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I grew up on, in Santa Fe, New

Mexico, off the grid in a solar home.

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And so we didn't have,

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tv.

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We had a, a satellite dish, and

then we watched a lot of videos.

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And my mother, towards the end of the

sixth grade, she wanted to get in shape.

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Jane Fonda workout had just been released.

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And so she got the Jane Fonda workout and

she also got the Raquel Welsh yoga video.

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And

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Dr. Diana Hill:

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Did you have the Jane Fonda

one where she was in the stripe

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leotard with the tiny, tiny belt?

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Because that's the one I had.

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JIll Miller: the original

Jane Fonda workout.

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Dr. Diana Hill:

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Circle back, circle forward.

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JIll Miller: And then the

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Dr. Diana Hill:

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We are

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living same

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universe,

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JIll Miller: change the

light bulb exercise single.

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And then she would be like, she

made these like really sexy faces,

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Dr. Diana Hill:

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Feel the burn.

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JIll Miller: feel the burn.

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Yeah,

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exactly.

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So she brought home these videos and.

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I started doing them with her back to

back, and they were really hard, of

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course, but I got obsessed with them.

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And my mom fell off the

wagon within two weeks.

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Like she was not noncompliant, she was

not very disciplined about exercise.

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I had no idea that I was, I became

obsessed with them and I would

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come home from school, do them

back to back every single day.

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And it became a ritual for me.

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Dr. Diana Hill:

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Mm-hmm.

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JIll Miller: And so I

spiraled into anorexia.

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11, 12, 13.

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I had dropped down to 65 pounds

by the time I was 13 years old.

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And so instead of

growing, I was shrinking.

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, But then that ended up, of course,

never being dealt with in, in,

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any mental health capacity.

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And I started now to binge and purge.

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, But the thing that got me into the

body work is I couldn't feel my abs.

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My, my apps never got sore in the dance

classes or in the Pilates classes.

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And I knew I should be getting sore

'cause everybody else was, they would be

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like, oh my God, that workout yesterday.

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That was never sore.

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And I knew it was because I

was just bypassing my core.

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I was bypassing my center and I

confessed to a yoga teacher that

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I was seeing outside of school.

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I was going to yoga classes outside

of school that I couldn't feel my

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abs and that I was bulimic and I

knew these things were connected.

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And she said, why don't you just

lay belly down on this thing?

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And she handed me this little beanbag that

looked like a hamburger bun, and this was

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a prop that they used in the, in the yoga

studio, lay belly down and just breathe.

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And so I did exactly as

she told me, and I felt

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absolutely the worst pain

imaginable from my center, which

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I now know is those visceral pain.

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But the beauty of that was that

I started to feel, and I, I could

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feel what the binging and purging

had been doing to my insides.

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And suddenly there was a

communication from my body to my brain

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Dr. Diana Hill:

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Mm-hmm.

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JIll Miller: that I could start to

have a dialogue with this pain of

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what I had been stuffing down, what

I had been running from, how much

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I disliked the insides of myself

because talk therapy wasn't working.

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I had tried at school, I had

tried to go see therapists and

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nothing was stopping the behavior,

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but once I started to physically

feel myself, something switched

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and I started to treat myself.

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With a lot more respect and,

started a process of healing.

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I had to go through my body

to get that information.

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I couldn't go through my head to get it.

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I had to go through my body to

start that dialogue and then, then

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we can leapfrog 20, 30 years later.

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I've written a book about these

processes that don't just help folks

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with eating disorders, but they help

people with knee pain, with arthritis,

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with, people in the NHL, in the NBA.

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So it

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Dr. Diana Hill:

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Yeah.

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Or just chronic stress.

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Yeah.

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Yeah.

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Two things you said there in that story

and, thank you for sharing that story.

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Thank you for sharing that

story in the book upfront.

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It's like in the first chapter

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JIll Miller: Mm-hmm.

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Dr. Diana Hill:

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because, , it roots us in something that's

really important to get rooted in, which

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is what happens when we bypass our center.

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JIll Miller: Mm-hmm.

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Dr. Diana Hill:

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Why is our center like physiological

Center, but soul Center, They're

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all, they're all mixed up in there.

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Like what happens when we bypass

our center and then maybe some of

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the ways in which we're trying to

regulate our nervous system that

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can be regulated in other ways.

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I was just driving my kid back from school

and I saw there was a teenager in front of

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the junior high and he was, vaping, right?

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So he was like.

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JIll Miller: Yep.

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Getting

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those deep breaths.

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Dr. Diana Hill:

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to, he, yeah, he's about

to walk into school.

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It's like the second day of school.

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He's stressed.

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Of course he's vaping.

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But, so we're vaping, we're

eating, we're throwing up.

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We're not eating, we're drinking.

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We're over exercising.

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We're not moving, like all the

ways in which we're trying to

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regulate , our nervous system.

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And, and there's pathways, there's

physiological pathways that we can

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activate that are not about talking, but

actually physiologically reconnecting

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the brain and the body and are going from

the bottom up instead of the top down.

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I wanna land on the center because

one of the things, we'll go back

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to our, our nineties, eighties and

nineties childhoods with Jane Fonda.

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So our moms had Jane Fonda videos.

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Our moms also had a diaphragm.

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Did your mom have a diaphragm?

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My mom did.

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JIll Miller: didn't.

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She did not have the actual,

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she, that was not her birth control.

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No.

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mean,

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I

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Dr. Diana Hill:

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But this was a popular form of

birth control, and so when people

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say, can you picture a diaphragm?

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I'm always picturing my mom's

diaphragm finding it in her bathroom.

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But it's a pretty good visual for

what her diaphragm looks like and the

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importance of the diaphragm and breath.

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It is called body by

breath for a for a reason.

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I want to unpack the diaphragm

because it's all connected here.

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this is connected to the physiology of why

you, when you put that hamburger bun on

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your belly, it was so good for you, right?

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JIll Miller: Yes.

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And why it was so painful.

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Dr. Diana Hill:

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And why it was so painful.

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JIll Miller: Yeah.

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I like to joke.

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When I'm teaching, oh, the diaphragm,

it's really my favorite skeletal muscle.

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I love it so much.

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I had to write a 480 page book about it.

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Are you ready for some facts?

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Dr. Diana Hill:

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Okay.

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JIll Miller: I

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Dr. Diana Hill:

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to us.

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JIll Miller: So the respiratory diaphragm

is this, trampoline shaped muscle

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that lives inside of your rib cage.

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And it lines the lower six ribs.

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It also attaches, you have this thing

called your sternum, and at the bottom

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of your sternum there's a little

pointy bit called the xiphoid process.

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You can even touch that on yourself

right now, and it's attaching there.

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You can even take your fingers and, and

swim them underneath the, the rib edge.

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Did you know that You can, it's legal.

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You can finger your way around this

border and kind of slump down, and if

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you slump down, your fingers should

be able to like really dive up.

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If you go up further to the sides

of your rib cage, it's easier

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if you're right there under,

right underneath your midline.

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It's harder, but you have better access.

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You can walk your fingers

all the way around there.

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Your diaphragm is very hidden.

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And, it also has tendrils that wrap

around the back of the rib cage and

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string down onto your lumbar vertebra.

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these are called the chora, by the way.

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And when you and I were doing a little

bit of rolling, I mentioned some of the,

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the sensory elements of the diaphragm.

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They're located in

those Quora, by the way.

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So your, your diaphragm.

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We really just don't have a business

being able to move the diaphragm.

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The diaphragm is moving automatically

20 to 22,000 times a day without

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you even having to think about it.

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Your breathing is controlled by

your brainstem, by this really

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intricate, chemical process that's

sensing the fluctuations of carbon

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dioxide in your bloodstream.

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And so that's running on automatic in

the background for you all the time.

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But the cool thing about your

respiratory diaphragm is that

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it can also be controlled.

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You can decide on the

pacing of your own breaths.

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You can decide on the volume of your

breaths, how fast or how slow you breathe.

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And those different, , breathing

behaviors that you can consciously

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engage will actually change your state.

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They'll change your energy.

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They'll change, your sense of

activation or your sense of plasticity.

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This muscle is connected to so

many different systems of the body.

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Yes, I talked about breathing,

but the diaphragm is also one

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of your main digestive muscles.

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Your diaphragm is also moving blood.

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Did you know that your diaphragm is the

mattress upon which your heart sits?

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Your heart is tethered to the diaphragm,

through this, wonderful connective

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tissue packet called the pericardium.

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So literally your heart sits inside

of this, this little fascial purse

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that's sitting on top of the diaphragm.

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And when you're breathing and the

diaphragm's going down and up, your

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heart is getting tugged a little bit,

or not the heart, but the pericardium,

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the connective tissue around the heart.

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, And this changes our

heart rate variability.

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You might have heard of HRV, but

when we really get into the anatomy

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of the diaphragm, we see that the

movements of the diaphragm are the

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fundamental like input that changes HRV.

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Dr. Diana Hill:

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What I wanna hear also is,

okay, so when the, body.

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Instructor put the hamburger and you

on your belly, and you laid down on

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your belly and it was painful and

you were discovering, okay, this is

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like an important part of my body.

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How does this connect to regulating

your nervous system and, and

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finding recovery from something

like bulimia or vaping or stress?

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Like how, how can we become, , more

skillful , in the, use of our diaphragm?

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And, and that, and, and, all of

us know about taking deep breaths,

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but what you teach is so much more

nuanced than taking a deep breath.

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What's going on there?

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JIll Miller: So

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dialing back to the, like 15, 16,

7, the 17-year-old me, 18-year-old

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me who laid on that object.

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The diaphragm is also sewn to, I

have taken to a little bit of anatomy

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to, to explain the physiology.

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So the diaphragm below it is sewn into

the same tapestry as a muscle called

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the transverses abdominis, right?

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So any of you that like to look

skinny, when you pull in your belly

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and you tighten up that abdomen,

you are activating the transversus.

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When you cough, the transversus is active.

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, The transversus abdominis, it's

stiffness allows or disallows the

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diaphragm to descend and ascend.

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If I have a chronically stiff

transversus abdominis because I'm

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trying to hold it in all the time, or

I'm bracing for a punch metaphorically.

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Or I have scar tissue, maybe I had some

kind of abdominal surgery or C-section

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or a hernia surgery or whatever.

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Dr. Diana Hill:

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I have all three.

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I have all three.

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Check, check, check,

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JIll Miller: and

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Dr. Diana Hill:

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it in, stressed out, and two C-sections.

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Okay?

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JIll Miller: and I have

chronic tension in this area.

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The diaphragm will not be

able to move downward well,

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and that is gonna keep me

in a more aroused state.

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Let me back up.

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Let me back up two steps because

I think this will really help.

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In the Body by Breath book, I talk

about three zones of breathing.

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This is gonna make it really

easy for your listeners.

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There's really three zones that we

focus our breathing movements in.

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Zone one is the area below the rib cage.

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This is what I was just describing

with your transverses abdominus.

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When we're breathing in a way

where our gut expands on inhale and

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then it settles back in on exhale.

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We're in our most calm state.

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We're in a parasympathetic

style of breathing.

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Our rest and digest and recovery,

this is our baby's breath.

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If this zone one area with the transversus

and these other tissues, are not

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pliable, they're not allowed to move,

they're to use Katy Bowman's word.

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They're casted, right?

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We're like, we're like wearing

an AB belt all the time.

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Then we're not gonna be able to have a.

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Calm state breath.

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We're gonna be deflected into a

more rib centric, a zone two breath.

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The zone two breath is when your ribs

are pump handling to try to get air in.

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And now this is not an

illegal way of breathing.

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It's how we breathe in athletics.

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It's how we're breathing.

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If we're moving, heavy furniture or

lifting something heavy off the floor,

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you wanna actually be braced in your zone.

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One, you want your TA to be tight and

to be able to breathe in your ribs,

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but it's more sympathetic breath.

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And if that becomes our, our habit,

we're going to be stuck in arousal.

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We're going to be more

quick to react more.

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Freaked out as it were.

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And if that really becomes our habit,

we're going to have more shallow breaths.

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And then more often than not,

where's the next place to go?

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If I really get freaked out, I'm

gonna flip into what's called zone

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three breaths, and those are breaths

that typically happen through the

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mouth and our, neck and shoulder type

of breaths, like type of a breath,

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a breath at fright or shock, or

high stress, or even high delight.

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But.

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Anybody knows if you're always breathing

that way, you are going to end up

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with so many symptoms, stress symptoms

related to the eye, the jaw, the neck,

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shoulder, elbow, hand, fingers, because

the, the nerves that come out of the

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neck, if you are always overusing your

neck to breathe, it's gonna clamp down

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on a bunch of nerves called the brachial

plexus that are gonna limit your body's

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ease of reaching into the world of

grasping, of holding, of touching.

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so we have these three different

zones of breath that are related

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to where we, or, how we process

and integrate stress in our lives.

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And so

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Dr. Diana Hill:

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And the information goes both.

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The

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information goes both ways, right?

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So there's the, if we are.

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If we are stressed, we will move

into that kind of tightened shoulder,

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upper chest breathing, right?

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And which will send, in psychology,

we call it embodied cognition.

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Like those, if you hold up your shoulders

and you breathe in your upper chest,

383

:

you will start to feel anxious whether

or not you were anxious to begin with.

384

:

It can trigger your brain to

say, oh, there's something wrong.

385

:

Your body can tell your brain

there's something wrong.

386

:

And then your brain will

make up a story about it.

387

:

Like our brain will, will notice the

posture of our body and make up a

388

:

story about the posture of our body.

389

:

And sometimes that posture of our body,

I'm holding my shoulders up, that I'm

390

:

breathing through my chest, is just

because I was working on a paper and I was

391

:

typing, or I was crunched over my phone.

392

:

And so we can also have.

393

:

Embodied cognition in if we

practice breathing in this lower

394

:

zone one area and if we can work

on loosening up, not sucking it in.

395

:

and you just did a whole exercise

around putting these ous balls under

396

:

my lower back and just breathing

in my, my zone one for a bit.

397

:

How that can also change my, change

my, cognition can change the way

398

:

I feel, can change the way I think

after that exercise of putting these

399

:

balls under my back and just breathing

there for a little bit, you said your

400

:

voice has dropped and I said, yes.

401

:

I'm in my sexy voice

402

:

JIll Miller: Yes.

403

:

Dr. Diana Hill:

404

:

because Yeah.

405

:

'cause it opens

406

:

JIll Miller: is vaguely regulated too.

407

:

this is when, when our relaxation

response, when our parasympathetic nervous

408

:

system starts to take over, then we have

all these, these additional features

409

:

of our being get to present themselves.

410

:

And they're often,

they're very, very masked.

411

:

But along with, that parasympathetic

dominant state often will come, all

412

:

the feelings that we haven't had

time to dignify with, their time on

413

:

stage in our, in our body's life.

414

:

People can feel very vulnerable

when they endure a zone one state.

415

:

A lot of the book is about building

the body's tolerance capacity for

416

:

enduring a parasympathetic state.

417

:

Because I think, I certainly

know for myself, like I can

418

:

just go, go, go, go, go, go, go.

419

:

Like we are very much a zero to 60

culture and not a 60 to zero culture.

420

:

That's part of what I love about being

friends with Katy is she's so, she's

421

:

so good at I'm just gonna walk for

40 miles and think, you're like, wow.

422

:

How do you find the time?

423

:

I gotta go run it here and there and

424

:

Dr. Diana Hill:

425

:

Jill, try writing a book with Katy

because while she's walking that 40 miles,

426

:

you're like, Katy, where are the edits?

427

:

JIll Miller: Oh, sweetheart.

428

:

So

429

:

I've got two months in,

in, in South America now.

430

:

Dr. Diana Hill:

431

:

Yeah, okay.

432

:

I'll get done.

433

:

Uh, so if you were to give us, if

you were to give us a practical

434

:

exercise that we could do to get into

zone one and get from , 60 to zero.

435

:

'cause you're right, we we're so

used to living in zone three and two.

436

:

Physiologically living there, but

also psychologically living there.

437

:

Like literally, I'm in

zone three of my life.

438

:

I'm speeding through my life

and I wanna change my physiology

439

:

so I can change my psychology.

440

:

That's what this book is also about.

441

:

So what would be a good one?

442

:

What would be a good one?

443

:

And this would be for the kid

that's vaping outside of school.

444

:

He's stressed.

445

:

And, and the, the, the mom that's, binging

on whatever, 'cause she's overwhelmed

446

:

by too much to do and whatever, that

we could do that's here and now give us

447

:

JIll Miller: What I have found the

most fast acting in the most diverse

448

:

groups is a very, very simple, insertion

or a very simple protocol, which is

449

:

have somebody either with a pillow,

obviously, I'm a ball dealer, so I'm

450

:

gonna tell you get a gorgeous ball,

451

:

Dr. Diana Hill:

452

:

I will tell you where

I got my gorgeous ball.

453

:

I got my first gorgeous

ball from Jill Miller.

454

:

'cause she sent it to me 'cause

I was gonna interview her.

455

:

And then I got my second one at my

local yoga studio called Yoga Soup.

456

:

Your yoga studio will have these.

457

:

And my son blew it up in the car for me

this morning while we were driving and,

458

:

and we read the, we read the little thing

and it, it said on the back it mimics the,

459

:

, the texture and pressure of a human hand.

460

:

And I was like, oh, I

want this on my body.

461

:

I need some more human hands

on me and I don't have enough.

462

:

It's a big ball.

463

:

It's like the size of

a, a kid's soccer ball

464

:

JIll Miller: Yeah.

465

:

Or a little smaller than a soccer ball.

466

:

Yeah.

467

:

Like the size of

468

:

your head, or I don't

469

:

Dr. Diana Hill:

470

:

Like a toddler soccer ball.

471

:

Yeah.

472

:

JIll Miller: So it, yeah, it

mimics an open hand approach.

473

:

but if you don't have something like

this, you can do this with, a rolled up.

474

:

Towel or a couch cushion or a bed pillow.

475

:

But what you would do is lay

on your side, on your ribcage.

476

:

So you would put the, in the,

the object on the side of your

477

:

body and just lay sideline.

478

:

So you can get

479

:

down on the floor or on

a couch or on your bed.

480

:

And then I put a little something

underneath the, your head also.

481

:

So you put it on the bulk of your ribs,

not even on the low ribs, like right

482

:

next to your breast, below your armpit.

483

:

And yeah.

484

:

And then just lay on your side with

your knees bent, with a little extra

485

:

something underneath your head.

486

:

And start to enlarge the way you're

breathing down, the way you're

487

:

breathing and enlarge the way you're

breathing and whatever object you have,

488

:

whether it's a couch cushion or not.

489

:

A couch cushion, a a decorative pillow

or your bed pillow, or rolled up blanket

490

:

or towel, or yoga mat or the cords ball.

491

:

It's gonna give your ribs

something to push against.

492

:

And that input of feeling the tissues

that are connected to the rhythm of

493

:

breathing, that alone will have a

profound effect, on the actions of

494

:

breathing, both the inhale and the exhale.

495

:

But there is this surprising shift that

happens in the spinal muscles as well.

496

:

You'll feel a tremendous relief in your

upright posture and ease of posture,

497

:

just like what you felt, you felt like an

ease of just resting against the floor.

498

:

So you would do this for a few minutes.

499

:

Slow breathing.

500

:

This is like the simplest

thing you can do.

501

:

And then if you wanna do a bonus, what I

would add onto that is reaching the top

502

:

arm and shoulder forward and then reaching

that top arm and shoulder backwards.

503

:

So you would take this into a really

simple rotation, while you're sideline.

504

:

and that will move the object of the

cord ball around the c shape of the ribs.

505

:

And so we're gonna be getting massage

into muscles called the intercostals

506

:

as well as the diaphragm in this

manner, and start to integrate a little

507

:

bit of, of, of whole body movement.

508

:

Then you would go to the other side

and you would do the same thing.

509

:

And probably when you go to the other

side, you're gonna notice an immediate.

510

:

rib range difference.

511

:

Our ribs carry different stresses in them

from how we've been holding our spine,

512

:

how we hold backpacks, whatever arm

dominance or even leg dominance we have,

513

:

so you'd really be surprised that the

ribs, they don't always row the same boat.

514

:

And so using a tool against

the ribs can help these oars to

515

:

synchronize a little bit better.

516

:

And so we get just a better

overall breath rhythm now.

517

:

So we're doing this with the

object, but if I even evaporate

518

:

all that, I don't have an object.

519

:

I'm, I'm listening to this.

520

:

I'm on a city bus.

521

:

maybe you have a purse and you can just

lean that purse against the side of the,

522

:

if you're lucky enough you have a window

523

:

seat.

524

:

I'm just leaning against the window seat

here and I'm slowing down my breath.

525

:

I'm letting my purse or my backpack.

526

:

Or the my jacket act as, some

biofeedback to the action of breathing.

527

:

Look, just focusing on the

actions of breathing is a

528

:

meditation in and of itself.

529

:

And like you were talking

about, embodied cognition.

530

:

When we can start to address what

we're attending to, it really has this

531

:

incredible effect on our overall cognition

and helps us to start to prioritize

532

:

what feelings are really important,

which ones we can let drift away.

533

:

And it does lead to

better decision making.

534

:

And also it gives you this ownership

of this fundamental behavior of

535

:

your body, which is breathing.

536

:

Dr. Diana Hill:

537

:

One of the things when I interviewed

Porges a, the first time I interviewed

538

:

him, Steven Porges is the Polyvagal

theory founder of Polyvagal Theory.

539

:

Talked about, and I know he's a friend

of yours and consulted a lot on this

540

:

book, and, but I asked him about

bulimia because of my own history

541

:

of bulimia and my research in that

area for so long, and, and I said,

542

:

There's gotta be a connection here.

543

:

when you're talking about

the, the diaphragm, you'll

544

:

give me the physiology of it.

545

:

'cause you're gonna be like way

too smart around this for me.

546

:

But , the diaphragm is linked

to the vagus nerve too, right?

547

:

Doesn't the vagus nerve

go through the diaphragm?

548

:

So this breathing is also

activating our vagus nerve.

549

:

And when folks are attempting to regulate

their nervous system through eating or

550

:

through throwing up, it's like almost

like this false attempt to tell, regulate

551

:

my stress, regulate my vagus nerve,

and this type of breathing you're on.

552

:

I love the image of you're on the

bus on the way home from work and

553

:

you're doing this type of breathing

into the intercostal muscles,

554

:

slowing your breathing down.

555

:

You're giving your body what it

needs, which is that 60 to zero.

556

:

And what you'll be able to do

then when you do walk in the door.

557

:

Come into your door from a place of zero.

558

:

And we all know that when you are in

your most relaxed rest and digest,

559

:

befriend and tend state, you can be more

compassionate for your to towards yourself

560

:

and towards the people around you.

561

:

So it's the, it is like

this ripple effect.

562

:

Put your purse under your armpit,

breathe a little bit on the bus and,

563

:

but whatever it is, zone one breathing,

I'll just put my hands on my belly

564

:

and, and remind myself to breathe

down here and, and, and don't suck

565

:

it in because that's the other thing

that Jane Fonda, Jane Fonda's great.

566

:

Jane Fonda is like such a feminist in

doing such rad things in her later years.

567

:

And she was a source of a

lot of my exercise compulsion

568

:

as

569

:

JIll Miller: learned about

bulimia from Jane Fonda.

570

:

She, I didn't know about bulimia until,

so Jane Fonda was on the:

571

:

Do you remember

572

:

that show?

573

:

2020 with Hugh Downs and Barbara

Walters, and she was talking about

574

:

this, Issue that she had bulimia

where she would venge and purge.

575

:

And that's where I got the idea.

576

:

I know this is like a terrible story,

577

:

Dr. Diana Hill:

578

:

no, it's true.

579

:

It's actually, there's a contagion effect.

580

:

It's in psychology.

581

:

We, we have to be careful

about talking about conditions.

582

:

Same thing with, suicidality.

583

:

All these things can become contagious

because they get glorified or

584

:

they give us tricks of the trade.

585

:

So we're, we're offering other tricks

of the trade here, which is the,

586

:

the other ways to, to work with your

nervous system through the body.

587

:

JIll Miller: As a human, we've

really appropriated many, many many

588

:

different nerves into this giant,

stalk called the vagus nerves.

589

:

And it does many paradoxical things

in different regions of the body.

590

:

And, many of the,

591

:

the hardest chapter to write, of

course, was the vagus nerve chapter and

592

:

incorporating polyvagal theory into it.

593

:

But the vagus nerve, when it's

overactivated, will cause us

594

:

to actually pass out and to

conserve our metabolic needs.

595

:

So in the case of shock or fright,

or being terrorized, you'll, you'll

596

:

pass out or you'll, disassociate.

597

:

So that is an overstimulated vagus.

598

:

but typically when we think of

the vagus, we think of it as

599

:

the, the nerve of relaxation.

600

:

Stephen also covers the newer aspects

of the vagus nerve that share source

601

:

nucle on the brain with a lot of our

muscles of expression and ingestion.

602

:

And so it's very complex theory,

but there are different zones

603

:

where it does different things.

604

:

And please read the book so you

can really get those details

605

:

because I, I wanna, I wanna.

606

:

Bump back over to this

conversation about bulimia.

607

:

'cause

608

:

I really haven't talked out

loud with anybody about this.

609

:

Many bulimics will report feeling a

sense of euphoria after throwing up.

610

:

And this is not just, thank

God I got rid of the food.

611

:

This is a physiological, relief

that is part of the vagus response.

612

:

So we get this complete parasympathetic

supercharge feeling after going through

613

:

this really bizarre, autonomic reflex

that you're inducing upon yourself.

614

:

Dr. Diana Hill:

615

:

There's other disorders

that are similar, right?

616

:

So we have cutting people

experience euphoria from cutting.

617

:

people experience euphoria

from, breath retention.

618

:

The sort of Wim Hof breathing, right?

619

:

There's, there, there's all these

different ways in which we're

620

:

activating the physiology and, and

maybe we find our way there, right?

621

:

And what you have is a pathway

there that isn't gonna harm you

622

:

JIll Miller: harming

623

:

Dr. Diana Hill:

624

:

and that, and that it's not gonna,

you're not gonna get addicted to.

625

:

And that maybe you need a way

there, like maybe, you don't use any

626

:

substances and you don't have any

disorder and you don't cut yourself,

627

:

but you are just like feeling.

628

:

So overwhelmed by your life and

you need something physiological

629

:

to, to find your center again.

630

:

And, to go from that 60 to zero.

631

:

So when we're, when we're doing

that zone one breathing and we've

632

:

identified that the vagus nerve is

the nerve, that helps in some ways.

633

:

If you don't overstimulate the vaga

vagus, but you stimulate it in the

634

:

right way, that it can help regulate

and get you from the 60 to the zero.

635

:

How does the diaphragm relate to that?

636

:

JIll Miller: So slow deep breathing is

known to stimulate the vagus nerve, so

637

:

when you, slow down your breathing pace.

638

:

As well as take longer, deeper breaths.

639

:

This has been shown in all the

breath research to be, a way of

640

:

exciting parasympathetic features.

641

:

there's a really great systematic review

by a colleague of mine, Tanya Bentley,

642

:

that looked at all breathing research

around anxiety, any type of breathing

643

:

patterns that helped to reduce anxiety.

644

:

And they found that the common denominator

of, out of hundreds and hundreds of

645

:

studies, only 73 or 78 were included.

646

:

But you basically have to breathe

slowly for five minutes or more in a

647

:

disciplined way, at least five times

a week to have a lasting effect.

648

:

fast-paced breathing can be included,

but it has to be at least mixed

649

:

with some slow paced breathing.

650

:

So just fast breathing alone

for five minutes is not going

651

:

to help with your anxiety.

652

:

It's the slow breathing, interception

in there that is the ticket.

653

:

And so that leads to a vagal dominant

state, meaning it's slowing down

654

:

the heart rate and helping, to slow,

slow down your anxiety processing.

655

:

Dr. Diana Hill:

656

:

So I will be remiss if we

don't talk about fascia.

657

:

So we've talked about the diaphragm.

658

:

I'm, I'm, I'm gonna go back.

659

:

I'm gonna stay in the eighties.

660

:

So we talked about the diaphragm, which

my mother's thing of choice, sorry, mom.

661

:

And then another thing from

the eighties and nineties.

662

:

I don't know if you did

this, but I did it fishnets,

663

:

fishnet stockings with the short

skirt and and that whenever I think

664

:

about fascia, for whatever reason that

is the visual, I imagine like a big

665

:

fishnet stocking all over my body.

666

:

I discovered fascia through Bo Forbes

of all Bo Forbes is a clinical

667

:

psychologist and yoga teacher, and she

was so revolutionary in my, probably

668

:

12 years ago that I went to my first

Beau Forbes workshop so Bo Bo Forbes

669

:

taught me a lot about this network

that's over and covers our whole body.

670

:

You write in the book.

671

:

It's like the most important

sensory organ that we have.

672

:

And when we're using these little yoga

balls or we're getting a massage, or if

673

:

you're thera gunning or whatever it is

that you are getting in, it's not about

674

:

your muscles, it's about your fascia.

675

:

So tell us about the fascia,

why it's so important.

676

:

And we just did a whole video where you

were showing me some of these yoga ball

677

:

therapy ball moves, but we were putting

'em right up underneath our trapezius and

678

:

rolling around getting into some of those

tight spots that are, it's our fascia.

679

:

Yeah.

680

:

JIll Miller: Yes.

681

:

So your fascia is your body

wide connective tissue network.

682

:

I see it as our body's seam system.

683

:

It connects everything from foot to face,

cell to skin, and everything in between.

684

:

It surrounds, it, inter

penetrates, it suspends.

685

:

One of the easiest ways to visualize,

fascia is if you've ever butchered

686

:

meat, like even if you've just ever

pulled the skin off a chicken breast,

687

:

you often will see this sort of

white elasticy, almost cellophane

688

:

material between the Phap and the muscle.

689

:

This is epi mesial fascia.

690

:

This is a, a layer of fascial

tissue that's between the

691

:

Phap and the muscle itself.

692

:

So when we're rolling, , like with

therapy balls or foam rollers or what

693

:

have you, we're introducing stretch, micro

stretch into these different structures.

694

:

And, trying to.

695

:

Improve some of its elasticity and

glide, but we have different types of

696

:

fascia depending on location in the body.

697

:

For example, you have a layer of fascia

embedded within the fat all over your

698

:

skin called the superficial fascia.

699

:

And this superficial fascia layer

is highly innervated with these

700

:

nerve endings called rini endings.

701

:

And, these rini endings are

a, a quick dial right up to

702

:

the autonomic nervous system.

703

:

And so when we do light, gentle touch,

that creates a little bit of sheer,

704

:

a little bit of, of sort stretch.

705

:

These rini endings get stimulated

and they tell your brain to

706

:

calm down sympathetic outflow.

707

:

They help to tamp down sympathetic

outflow, and it allows a

708

:

parasympathetic tone to arise.

709

:

And at the same time, it helps the,

the parts of the brain that are

710

:

about proprioception, about your

body's ability to locate itself.

711

:

It excites them.

712

:

So when we do rolling, it

improves, through the nerves

713

:

embedded within the fascia.

714

:

It improves our body's sense of

itself, but it also changes, it

715

:

recalibrates our stress response.

716

:

This tissue has not been studied

to the extent that it has

717

:

until the last 30, 35 years.

718

:

And Not all tribes of clinical medicine

or fitness medicine or wellness

719

:

medicine are up to date on the science.

720

:

But know that whenever you're getting

a massage, whether it says it's deep

721

:

tissue or whether it's shallow tissue,

even a lymphatic massage is a fascial

722

:

massage because your lymphatics are

crossing in and out of this fatty layer

723

:

where your superficial fascia lives.

724

:

So it's like you've never

left your fascia alone.

725

:

You just maybe haven't been as

aware of its role in pain, in

726

:

body sensing, in movement, in,

, emotional state and all that stuff.

727

:

Dr. Diana Hill:

728

:

Yeah.

729

:

So back to the fishnet stocking example.

730

:

So like a fishnet stocking,

731

:

JIll Miller: I like the fish talking

732

:

Dr. Diana Hill:

733

:

Sometimes it's more like an opaque, tight,

stocking when we were, so what you had me

734

:

do is you had me take two tuneup balls.

735

:

People can watch the video of this,

it's on YouTube, but you had me

736

:

lie on my back and you could do it.

737

:

I do it against the wall sometimes, but

put them right underneath my trapezes at

738

:

the, the top of my shoulder and lie there

and move around and find it my own way,

739

:

which I actually think is very important.

740

:

People talk about self massage and

anytime I, I suggest self massage.

741

:

I don't know why it's always men, but

oftentimes my male clients will say

742

:

things like, I just go get a massage.

743

:

I, I don't wanna self massage.

744

:

I hate that self massage idea.

745

:

Here's why you self massage.

746

:

Here's why you do it to yourself.

747

:

Because when you do that.

748

:

You're developing interceptive awareness.

749

:

You're paying attention.

750

:

You're not just tuning out, you're tuning

into your body and you are finding places

751

:

in your body that are the opaque tights

and not the fishnet and that are tight.

752

:

And I was pointing out I think that

this shoulder, my right shoulder was

753

:

so, painful and tight because I've been

driving with my teenage son and it's

754

:

holding not just the stress of driving

with the teenage son, but just , the

755

:

tension and loss and letting go.

756

:

And I don't wanna let go.

757

:

My shoulder doesn't wanna let go.

758

:

Like I psychologically don't wanna let go.

759

:

My shoulder doesn't wanna let go either.

760

:

But when I put that ball there

and I breathe for a while and

761

:

a while and a while, my body

will start to let go around it.

762

:

And that.

763

:

Opaque, tight starts to

loosen up more into a fishnet.

764

:

And back to Bo Forbes.

765

:

Back to, , Norman Farb, who's written

a lot on interceptive awareness.

766

:

There's a lot of research in here

from the psychological end on the

767

:

benefits of being aware of what's

happening in your body in terms of

768

:

your own mental health and healing.

769

:

We're coming at it from different angles.

770

:

and that's what I love

about body by breath.

771

:

'cause you're weaving the

psychological into the physiology

772

:

and it's yes, you have neck pain,

but you also have teenager pain.

773

:

And, put a ball under there and lie on

it for a while and you'll, and you'll

774

:

start to explore some things in that pain.

775

:

JIll Miller: Absolutely.

776

:

And we have these parts of

our body that will do all the

777

:

work for the rest of the body.

778

:

It's you know how, I don't know

how you, it is in your family,

779

:

but it's fine, I'll do it all.

780

:

And you have body parts that

are also like, ah, I'll do it.

781

:

We weaken these other body

parts as a result of it.

782

:

So it is important to address these

areas that are overburdened, that are

783

:

taking on more roles than they need to.

784

:

Like your trapezius doesn't

need to be your jaw, right?

785

:

We can trace a fascial relationship

easily between the jaw and the trapezius.

786

:

, And this might be interesting

to you also regarding, , the

787

:

vagus nerve and polyvagal theory.

788

:

, The trapezius is innervated by the

accessory nerve and the accessory nerve.

789

:

It shares source nuclei with the vagus.

790

:

So when we massage the trapezius,

we actually get, , a vagal response.

791

:

So it really calms us down.

792

:

My quadricep muscle is not, it's

not sharing the same, outpost in the

793

:

brainstem as the vagus, but your accessory

nerve and your trapezius, they are

794

:

kissing cousins with the, the vagus.

795

:

And so that's like a double bonus there.

796

:

and I think it's also one of the reasons

why people instinctively, they're

797

:

like, oh, I just want a back rub.

798

:

I just want this spot rubbed.

799

:

'cause it's really going to calm them

down and put them into a place of ease.

800

:

Dr. Diana Hill:

801

:

So there's two places where

I wanna put those balls.

802

:

JIll Miller: Mm-hmm.

803

:

Dr. Diana Hill:

804

:

I, I think about this, I can't

wait to get my balls under

805

:

my trapezius against a wall.

806

:

I just wanna do that.

807

:

It feels so right.

808

:

So that's helping with my vagal response.

809

:

But the other place is,

810

:

JIll Miller: with their neck rotation.

811

:

Dr. Diana Hill:

812

:

My neck rotation and I think I,

and, and all of the typing and

813

:

the stress that I carry up there,

but the other place is in my hips.

814

:

Whenever I get a massage and,

and the masseuse gets close to my

815

:

hip, it feels like that game where

you used to play with as kids and

816

:

you're like, you're getting hotter.

817

:

You're getting hotter.

818

:

No, you're getting colder.

819

:

You're getting colder.

820

:

And I can't communicate to my muse.

821

:

I, I just, I probably should be more

assertive, but I'm not assertive enough to

822

:

say that's the spot I want pressure there.

823

:

as my yoga instructor, Luca often

says There's nothing better in

824

:

the world than a butt massage.

825

:

If we all had bet massages,

we'd be better people.

826

:

So why, why is that the spot and

why does that do everything for my

827

:

lower back and do every, it just sort

of like, I wanna put a ball there.

828

:

I wanna lie

829

:

JIll Miller: think it's how, I'm

gonna use some of Katy's language.

830

:

I think it's how we wear our body.

831

:

some, for some people it's the calf.

832

:

and for some people

it's, it's the abdomen.

833

:

So I can never really predict what,

where that, that desperate, need for

834

:

being met, for being met with deep

contact is gonna be on a person.

835

:

And that's what's so wonderful and

liberating about using, soft pliable

836

:

tools on yourself is you can really

go on that discovery, that adventure

837

:

yourself and satisfy those needs.

838

:

And I mean it in the K-N-E-A-D-S

and the N-E-E-D-S way,

839

:

you are the one that gets to direct

the exploration and to have the

840

:

fulfillment of knowing that I did that.

841

:

I took care of my own pain.

842

:

I solved my own problem.

843

:

That's incredibly empowering, and

medication is a, is a great tool.

844

:

It's a great bridge, but these are rubber

drugs that actually can solve chronic

845

:

pain long-term with no nasty side effects,

and give you that sense of autonomy and

846

:

give you that sense of, of dignity back.

847

:

And it's not painful on

the pocketbook either.

848

:

Dr. Diana Hill:

849

:

just having done 20, 25

minutes with you on the ground.

850

:

just that you described it so

well, just lying on the ground with

851

:

your knees up and your feet on the

floor is an intervention in itself.

852

:

So that's one place you could start, lie

on the ground and breathe from zone one.

853

:

You could do that for five minutes

between a client, five minutes we get

854

:

home from work, even with the TV on,

just lie on the ground with your feet

855

:

on the floor and breathe in zone one.

856

:

But then we added a few

balls behind my shoulders.

857

:

But you could put these in lots of

different places if it's your hip or

858

:

other places to do that self-exploration.

859

:

And what starts to happen there is,

is beautiful because you will, you

860

:

will see a pretty quick pre-post.

861

:

JIll Miller: Oh yes.

862

:

Dr. Diana Hill:

863

:

shift or physiological shift or

stress shift, and then it'll carry

864

:

out to what happens to you in the day.

865

:

JIll Miller: So you can create a

novel parasympathetic response for

866

:

yourself in almost any location,

in almost any environment.

867

:

You can stimulate this,

this change for yourself.

868

:

The, the therapy balls, obviously,

you might look weird put, like

869

:

squirming around in your seat.

870

:

I certainly do on the airplane.

871

:

I know you are doing it in the

airplane also, you don't even have

872

:

to have the skill of knowing anatomy.

873

:

You don't have to know

what best practices are.

874

:

You did that on the floor, Diana, with the

two gorgeous balls tractioning your back.

875

:

There's a different, healthy,

productive way to make change

876

:

and to make lasting change.

877

:

Dr. Diana Hill:

878

:

yeah.

879

:

What you're talking about

here is, transformation.

880

:

I just came from a, you

were at your fascia retreat.

881

:

I was at a climate research, retreat.

882

:

And our, our theme was transformation.

883

:

And, and Cassie, Cassandra Viton,

who's at UCSD said, transformation is

884

:

when you move from, I should do this.

885

:

To, I cannot not do this.

886

:

JIll Miller: Mm-hmm.

887

:

Dr. Diana Hill:

888

:

And when you start to discover ways in

which you can produce transformation

889

:

in your psychology, transformation in

your body, it's no longer a should.

890

:

I should be foam rolling every day.

891

:

I should be using.

892

:

It's actually, I cannot.

893

:

It's, it's why I bring them.

894

:

I bring those balls with me , to

conferences and I'll stand at the back

895

:

of the room rolling out my feet because

Katy taught me how to roll my feet along.

896

:

Katy Bowman taught me how to

roll my feet a long time ago.

897

:

And I will put them on

my butt against the wall.

898

:

And I'm like, and then all of a

sudden, here's what you notice.

899

:

You start doing that, and

then a few other randos.

900

:

pop up and they get back there with

you and you're passing it to them.

901

:

It's like, it's like you're passing

a joint at the back of the room and

902

:

they're like, can I take a drag?

903

:

And you're like, yeah, I got a

drag of something and it's good.

904

:

So you have to be part of the

movement of transformation, but

905

:

it becomes, I can't not do it.

906

:

So I was raising that question of

I don't have enough time, because

907

:

I think it's the most ridiculous

question that I hear all the time

908

:

about all the things when I'm giving.

909

:

But once you experience

it, you're like, I want to.

910

:

I can't not, and it's not, I should

and I will make time, or I'll integrate

911

:

it into the time that I have while

I'm doing other things so that I can

912

:

have this transformation because it's

necessary, especially when everything

913

:

is overstimulating our threat

systems right now, especially since,

914

:

wow.

915

:

Jill Miller.

916

:

, This is a phenomenal

resource, body by breath.

917

:

This is a heavy lift.

918

:

If you want a lighter lift.

919

:

There's ous balls, there's tune-up balls.

920

:

JIll Miller: The ball is so light compared

921

:

Dr. Diana Hill:

922

:

It's so light.

923

:

It's so light.

924

:

It'll, your dog will grab it

and your kids will play with it.

925

:

So guess you want one for every room.

926

:

And then, you have so many, you

just have lots of resources.

927

:

Where's the best place

to send them for you?

928

:

JIll Miller: the website,

tuneup fitness.com

929

:

is the best place for

access to all the things.

930

:

I teach coursework to professionals

competency courses around body by

931

:

breath, around role model, and around, my

movement paradigm, which is yoga tuneup.

932

:

I also have a classroom that's an.

933

:

for all the peoples.

934

:

It's called Move, breathe, roll.

935

:

And every week I release a new class

around, very narrow and Interesting.

936

:

themes like, for example, I have a

class on, two classes on the jaw.

937

:

I'm saying that for you.

938

:

'cause as a public speaker

it's always very helpful.

939

:

classes on the thumb, the ankle,

the knee, whole body movement.

940

:

so that's move, breathe, roll.

941

:

All the exercises in body by breath.

942

:

were also filmed beautifully, and

they live in that library too.

943

:

So that's 114 exercises.

944

:

If you're not a, you're like, I

got the book, but I don't, I don't

945

:

wanna learn an exercise from a book.

946

:

So we have them on, on the website.

947

:

The other place to, find us is there

are hundreds of teachers who, have

948

:

gone through these competencies and

they are, available to you for private

949

:

lessons or group classes or workshops,

and you can find 'em on the website.

950

:

and then I teach both

in person and online.

951

:

So the competency courses

are both available through

952

:

an online, also in person.

953

:

I don't know when this is airing, but I'm

gonna be teaching it the role model in

954

:

London and a Body by Breath Masterclass

in London, September 19th, 20th, and 21st.

955

:

And then the book Body by Breath

just got translated into Polish.

956

:

So I'm popping over to Poland to teach

body by breath, over there for a day also.

957

:

so there's worldwide

footprint of this work and.

958

:

Then of course Instagram, you can

find me at the Jill Miller and

959

:

Tuneup Fitness also on Instagram.

960

:

Dr. Diana Hill:

961

:

Fabulous.

962

:

And if you are not worldwide,

but super local to Diana Hill in

963

:

Santa Barbara, go to Yoga Soup.

964

:

They helped me out this morning with

my need for some of these balls.

965

:

Your yoga studio.

966

:

Ask them to supply them and

find out which one of your yoga

967

:

teachers is using these in class.

968

:

'cause you will find that there is

somebody probably in one of your movement

969

:

classes that brings in a big bag of balls

and will show you, some of these tools

970

:

and they most likely learn them from.

971

:

Jill Miller.

972

:

So it's a, it's a trickle effect

and, get yourself some, go explore,

973

:

develop your interceptive awareness.

974

:

And thank you so much, Jill,

for spending this time.

975

:

It's been so fun to

976

:

JIll Miller: Thank you Diana.

977

:

Dr. Diana Hill:

978

:

Thank you so much for listening to this

episode of the Wise Effort podcast.

979

:

Wise effort is about you taking

your energy and putting it in the

980

:

places that matter most to you.

981

:

And when you do so you'll get to savor

the good of your life along the way.

982

:

If you would like to become

a member of the Wise Effort

983

:

podcast, go to wise effort.com.

984

:

And if you liked this episode and it

would be helpful to somebody, please

985

:

leave a review over at Podchaser.

986

:

I would like to thank my team, my

partner, in all things, including

987

:

the producer of this podcast, Craig.

988

:

Ashley Hiatt, the podcast manager.

989

:

And thank you to Ben Gould at

Bell and Branch for our music.

990

:

This podcast is for informational

and entertainment purposes only.

991

:

And it's not meant to be a substitute

for mental health treatments.

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Gain the wisdom and skills to help you put your energy into the life you want to live. I’m ready to help you get there.

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    About the Podcast

    Wise Effort
    The Science and Practice of Putting Your Energy Where It Matters Most
    Wise Effort with Dr. Diana Hill is a show about how to live wisely.

    You’ll learn how to put your energy into places that matter most to you while making a difference in the world.

    This show is for you if:
    ...you’re a high achiever feeling burned out from tasks that don’t matter.
    ...you want to invest your energy in fulfilling and sustainable ways.
    ...you seek holistic living without the pressure of a rigid wellness checklist.
    ...you care about your physical, mental, emotional, and spiritual health.
    ...you appreciate science but are open to exploring spirituality and contemplative practices.
    ...you have an open, beginner’s mind.
    ...you believe there’s a better way to live and are ready to apply your wisdom.

    We don’t have to burn ourselves out or engage in things that are not worth it. We can put our energy where it matters most and savor the good along the way.

    Join us at the Wise Effort Show!

    About your host

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    Diana Hill

    Diana Hill, PhD is a clinical psychologist, international trainer and sought-out speaker on Acceptance and Commitment Therapy (ACT) and compassion. Host of the podcast Wise Effort with Dr. Diana Hill and author of The Self-Compassion Daily Journal, The ACT Daily Journal, and the upcoming book Wise Effort, Diana works with organizations and individuals to develop psychological flexibility so that they can grow fulfilling and impactful lives.

    Integrating her over 20 years of meditation experience with yoga and psychological training, Diana guest teaches at InsightLA, Blue Spirit Costa Rica, PESI, Praxis Continuing Education, Yoga Soup and Insight Timer Meditation. She is on the board for the Institute for Better Health, and blogs for Psychology Today and Mindful.org. Diana practices what she preaches in her daily life as a mom of two boys and bee guardian. Go to drdianahill.com or her channels on Instagram, Facebook, Twitter, YouTube (@drdianahill) to learn more.