In this episode of 'What I'm Reading, What I'm Thinking,' Isaac explores the critical yet often overlooked aspect of human physiology: subconscious breathing patterns. Through an in-depth look at the brainstem's role and various scientific studies, Osborne explains how stress and posture can alter our automatic breathing patterns. He introduces a new breathing exercise designed to reset these patterns at the subconscious level, ultimately improving structure and reducing tension. Additionally, Osborne announces a live workshop in February 2026 aimed at teaching practitioners how to assess and correct dysfunctional breathing patterns within their clinical practice.Breath As Structure Workshop: https://www.motionunlimited.net/feb-workshop-202600:00 Introduction to Subconscious Breathing00:25 Understanding Automatic Breathing Patterns01:05 The Brainstem's Role in Breathing01:47 Impact of Chronic Stress on Breathing02:30 Challenges of Conscious Breath Training03:03 Reprogramming the Subconscious Breath04:43 Workshop Announcement: Breath as Structure05:56 Fascia and Its Connection to Breathing07:20 Neurophysiology and Biomechanics of Breathing09:14 Conclusion and Upcoming WorkshopIn each episode, I use Anatomy.app as my main 3D anatomy visualization tool. It’s the platform I rely on to explore fascia, joint relationships, breath mechanics, and pressure systems in detail.If you’d like to study along or use the same resource, visit:👉 https://anatomy.app/?via=isaacUse the discount code MOTION10 at checkout for 10% off any monthly, quarterly, or yearly subscription.Ever wish editing didn’t take up your entire week? Descript has drastically reduced my editing time and made it possible to keep creating content, even on a packed schedule. Here’s my affiliate link if you want to check it out: https://get.descript.com/f7tn5mo5dzn7REFERENCES FOR FURTHER READINGCentral Pattern Generator & Respiratory Control:Smith, J.C., et al. (1990). Neural mechanisms generating respiratory pattern in mammalian brain stem-spinal cord in vitro. Journal of Neurophysiology, 64(4), 1149-69.Dutschmann, M., & Dick, T.E. (2012). Pontine mechanisms of respiratory control. Comprehensive Physiology, 2(4), 2443-69.Polyvagal Theory:Porges, S.W. (1995). Orienting in a defensive world: Mammalian modifications of our evolutionary heritage. Psychophysiology, 32(4), 301-318.Porges, S.W. (2007). The polyvagal perspective. Biological Psychology, 74(2), 116-143.Fluid Pressure & Muscle Mechanics:Sleboda, D.A., & Roberts, T.J. (2017). Incompressible fluid plays a mechanical role in the development of passive muscle tension. Biology Letters, 13(1), 20160630.Sleboda, D.A., & Roberts, T.J. (2020). Internal fluid pressure influences muscle contractile force. PNAS, 117(3), 1772-1778.Interoception & Body Awareness:Tsakiris, M., Tajadura-Jiménez, A., & Costantini, M. (2011). Just a heartbeat away from one's body: Interoceptive sensitivity predicts malleability of body-representations. Proceedings of the Royal Society B, 278, 2470-2476.Craig, A.D. (2009). How do you feel—now? The anterior insula and human awareness. Nature Reviews Neuroscience, 10, 59-70.Fascia & Respiration:Findley, T.W., & Shalwala, M. (2013). Fascia research congress evidence from the 100 year perspective of Andrew Taylor Still. Journal of Bodywork and Movement Therapies, 17(3), 356-364.Schleip, R., et al. (2019). Fascia is able to actively contract and may thereby influence musculoskeletal dynamics: A histochemical and mechanographic investigation. Clinical Anatomy, 32(7), 891-895.Dysfunctional Breathing:Courtney, R. (2009). The functions of breathing and its dysfunctions and their relationship to breathing therapy. International Journal of Osteopathic Medicine, 12(3), 78-85.Courtney, R., et al. (2011). Medically unexplained dyspnea: Partly moderated by dysfunctional (thoracic dominant) breathing pattern. Journal of Asthma, 48(3), 259-265.

Your Body’s Potential: The Science of Affirmations for Structural ChangeIn this episode, we explore the body's alignment and function, highlighting the role of the subconscious mind in driving these changes. Learn how affirmations can reprogram your subconscious and foster lasting improvements in posture, breath, and behavior. From understanding the neuroscience behind affirmations to practical steps for integrating them into your daily routine, this video offers a comprehensive guide to using affirmations for structural and emotional transformation.00:00 Introduction and Overview00:48 The Subconscious and Behavior Change01:44 The Power of Affirmations03:32 Scientific Insights on Affirmations07:06 Practical Application of Affirmations07:47 Steps to Implement Affirmations09:09 Conclusion and Next StepsThinkUp App: https://thinkup.me/Research & Resources for This Episode:This episode is grounded in research on how affirmations, repetition, and subconscious states can influence the brain and body. Here is a summary of the key findings discussed and a list of the papers to learn more.Key Research Findings:*Brain & Behavior: Affirmations are shown to activate the brain's reward centers (ventral striatum), helping to reduce stress and prime the nervous system for new habits and lasting behavior change.*The Theta State: Listening to affirmations in a relaxed, receptive state (like before sleep) may be effective because this is when your brain produces theta waves, a brain wave state crucial for unconscious learning and the formation of new neural pathways.*Mental & Emotional Health: Studies show that consistent use of affirmations can reduce anxiety and depression, while also increasing overall psychological resilience and emotional well-being.*Physical & Functional Benefits:Affirmations can help buffer the body’s stress response, lowering cortisol levels. In some contexts, they are shown to improve cardiovascular flexibility and support better health behaviors, like diet and exercise.*A Cross-Cultural Practice: The core principles of repetition and rhythm are found in ancient practices like mantras and prayers, demonstrating a long history of their effectiveness in promoting calm, healing, and personal transformation.Full Research List:Mental Health & Well-Being: * Łakuta, P. (2021). *Brief self-affirmation intervention for adults with psoriasis... * Yıldırım, M., et al. (2023). *The effect of self-affirmation on anxiety and perceived discomfort... * Seto, S., et al. (2023). *Effects of Self-Affirmation on Mental Status During... * Howell, A. (2017). *Self-Affirmation Theory and the Science of Well-Being. * Yan, W., et al. (2023). *Effects of a self-affirmation intervention among Chinese adolescents…Brain Waves & Learning: * Lomas, T., et al. (2015). A systematic review of the neurophysiology of mindfulness on EEG oscillations. * Tang, Y., et al. (2019). Frontal theta activity and white matter plasticity... * Korotkova, T., et al. (2018). Reconciling the different faces of hippocampal theta... * Spaak, E., & De Lange, F. (2019). Hippocampal and Prefrontal Theta-Band Mechanisms...Cross-Cultural Practices: * Luskin, F. (2004). *Transformative practices for integrating mind-body-spirit.* * Bernardi, L., et al. (2001). *Effect of rosary prayer and yoga mantras on autonomic cardiovascular rhythms...Physical Health & Behavior Change: * Creswell, J., et al. (2005). *Affirmation of Personal Values Buffers Neuroendocrine and Psychological Stress Responses. * Epton, T., et al. (2015). *The impact of self-affirmation on health-behavior change: a meta-analysis. * Puckett, J., et al. (2024). *Legal Gender Affirmation, Psychological Distress, and Physical Health Issues... * You, D., et al. (2023). *Spontaneous self-affirmation: an adaptive coping strategy for people with chronic pain.

In this episode, explore the intricate connection between breathing and posture as we delve into the research shaping an upcoming book on structure, function, and breath. Learn about the 90-90 Bridge with Ball and Balloon exercise, a powerful drill developed by the Postural Restoration Institute. Discover how this exercise can optimize diaphragmatic function and Zone of Apposition (ZOA), improving posture, stability, and potentially alleviating conditions like low back pain, SI joint pain, and asthma. Understand the dynamic interplay among the diaphragm, core muscles, and fascial system, and how mastering this coordination can lead to better structural health. Join the discussion and share your experiences with breathing exercises for pain relief!

00:00 Introduction to the Series

00:19 The 90-90 Bridge with Ball and Balloon

01:15 Understanding the Zone of Opposition (ZOA)

02:37 Executing the 90-90 Bridge Exercise

05:12 Benefits and Case Studies

05:51 Connecting Breath, Structure, and Function

06:41 Fascia and Internal Pressure

08:11 Practical Applications and Final Thoughts

Watch on YouTube: https://youtu.be/Y5_5Ule1ufM

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Link to research:https://pmc.ncbi.nlm.nih.gov/articles/PMC2971640/pdf/najspt-05-179.pdf

Filet mignon is prized for being the most tender cut of beef—but why? In this episode of What I’m Reading, What I’m Thinking, we dive into the anatomy of the cow’s psoas major muscle (aka the tenderloin) and explore why its underuse makes it so soft. Then, we connect the dots to the human psoas—an often misunderstood muscle that’s more stabilizer than mover.

I share how the human psoas differs from the iliacus, why it's not just a hip flexor, and how it works synergistically with the quadratus lumborum. We also talk about its role in posture, pressure regulation, and the fascial system—and why this deep, internal muscle deserves more attention in both movement and bodywork.

📘 This episode draws from research used in writing my upcoming book where fascia, fluid dynamics, structural, and function  come together.

Watch on YouTube:

https://youtu.be/8hYenQ25-ws

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Research

1. Bogduk & Pearcy (1995) – The psoas major muscle: A review
   Clinical Anatomy, 8(5), 339–346
   https://onlinelibrary.wiley.com/doi/abs/10.1002/ca.980080506
2. Neumann, D. A. (2017) – Kinesiology of the Musculoskeletal System
   Elsevier
   https://www.elsevier.com/books/kinesiology-of-the-musculoskeletal-system/neumann/978-0-323-28753-0
   Amazon: https://www.amazon.com/dp/0323287530
3. Andersson et al. (1995) – The role of the psoas and iliacus muscles for stability and movement
   Scandinavian Journal of Medicine & Science in Sports
   https://pubmed.ncbi.nlm.nih.gov/7552754/
4. Willard et al. (2012) – The thoracolumbar fascia: anatomy, function and clinical considerations
   Journal of Anatomy
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3507045/

• 5. Hodges & Gandevia (2000) – Activation of the human diaphragm during postural tasks
Journal of Physiology
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2270004/

In this episode of 'What I'm Reading, What I'm Thinking,' we explore the concept of compensatory patterns in the body and mind. Learn about J. Gordon Zinc's identification of the Common Compensatory Pattern (CCP) in osteopathic medicine, how fascia plays a crucial role in transmitting load and storing tension, and how these physical adaptations can lead to pain and stiffness. Discover the parallels between physical and psychological compensations, the importance of integration over symmetry, and how even small changes can dramatically improve well-being. Dive into the research behind my upcoming book and see how it shapes my understanding of fascia, structure, and movement. 00:00 Introduction: What I'm Reading and Thinking 00:09 Understanding Compensatory Patterns 00:31 The Common Compensatory Pattern (CCP) in the Body 01:07 Fascia's Role in Compensation 01:43 Movement and Compensation 02:16 Psychological Compensation 03:00 Compensation in High-Performance Environments 03:27 Health Behaviors and Compensation 03:48 The Bigger Picture: Strategies and Adaptation 05:17 Conclusion: Integration Over Perfection 05:40 Closing Remarks Watch on YouTube: https://youtu.be/uZ6j6SEum_4 Links to Research: 🧠 Psychological & Behavioral Compensation 1. Landau et al. (2015) – Compensatory Control and Structure SeekingThis foundational paper shows how people psychologically respond to uncertainty and lack of control by affirming structured beliefs, systems, and behaviors. 🔗 https://doi.org/10.1037/a0038703 🦴 Physical Compensatory Patterns & Postural Asymmetry 2. Pope, R. (2024) – The Common Compensatory Pattern in the Postural ModelOutlines the original work by J. Gordon Zink and expands on predictable fascial and skeletal asymmetries seen in human structure. 🔗 https://doi.org/10.53702/i2375-5717-34.3.26 🤖 Compensatory Movement & AI Detection 3. Cai et al. (2019) – Detecting Compensatory Movement with Pressure SensorsDemonstrates how trunk and limb compensations can be reliably detected using sensor and machine learning technologies. 🔗 https://doi.org/10.1109/ACCESS.2019.2923077 4. Koenig et al. (2017) – Wearable Sensors for Compensatory Arm MovementsUsed a wearable system to identify compensatory trunk movements induced by elbow bracing. 🔗 https://doi.org/10.1016/j.jneumeth.2017.01.003 🧬 Health Behaviors and Compensatory Thinking 5. Yuan et al. (2024) – Compensatory Health Behavior in Weight ControlA scoping review showing that compensatory health strategies (e.g., “I'll exercise to make up for bad eating”) are common and tied to lower well-being. 🔗 https://doi.org/10.3389/fpsyg.2024.1383662 Ever wish editing didn’t take up your entire week? Descript has drastically reduced my editing time and made it possible to keep creating content, even on a packed schedule. Here’s my affiliate link if you want to check it out: https://get.descript.com/f7tn5mo5dzn7

In this episode of What I’m Reading, What I’m Thinking, we dive into how shallow breathing affects your structure, perception, and physiology—through the lens of breath-hold science and the Bohr effect.

What happens when you hold your breath after an inhale versus an exhale?

What does this tell us about clients who breathe shallowly all day long?

We’ll explore the chemistry of CO₂ buildup, oxygen delivery, pH shifts, and the body’s reflexes that regulate pressure and perception. This isn’t just about freediving—it’s about how chronic low-volume breathing mimics a constant exhale hold and disrupts your body’s ability to function, regulate, and feel safe.

Topics Covered:

• Blood gas dynamics during breath holds

• The Bohr effect and oxygen offloading

• Nervous system regulation through breath

• How shallow breathing alters fascia, posture, and perception

• CO₂ tolerance and its impact on movement and health

00:00 Introduction to Shallow Breathing

00:30 Understanding Breath Holding Physiology

01:36 The Impact of Chronic Shallow Breathing

02:53 The Science Behind the Bohr Effect

04:46 Clinical Applications and Breath Retraining

06:00 Conclusion and Next Steps

Watch on YouTube: https://youtu.be/-cgt95dBcNc

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Sources Cited:

• Parkes, M. J. (2006). Breath-holding and its breakpoint. Experimental Physiology, 91(1), 1–15.

• Sasse, S.A. et al. (1996). Arterial blood gas changes during breath-holding from functional residual capacity. Chest, 110(4), 958–964.

• Skow, R.J. et al. (2015). The ins and outs of breath holding. Advances in Physiology Education, 39(3), 223–231.

• Bain, A.R. et al. (2021). Large Lung Volumes Delay the Onset of the Physiological Breaking Point During Simulated Diving. Frontiers in Physiology, 12:731633.

• StatPearls (2023). Physiology, Bohr Effect

• StatPearls (2023). Physiology, Respiratory Drive

• Joulia, F. et al. (2009). Physiological adaptations to apnea in humans. Sports Medicine, 39(7), 447–465.

• Dujic, Z. et al. (2009). Extreme breath-holds: Diving response and physiology of the apnea. Clinics in Chest Medicine, 30(2), 233–251.

• McKeown, P. Holding Your Breath: Benefits and Science

• FreediveUK. Risks of Hyperventilation Before Diving

In this episode, we explore the intricate relationship between muscle tension, contraction, and sensory perception. Highlighting key studies, we discuss how tension influences tactile acuity, joint position sense, and overall sensory feedback. Discover the surprising ways chronic tension can numb sensory input, affect movement, and contribute to pain, as well as the neurological benefits of releasing tension. Subscribe to stay tuned for more insights!

00:00 The Tension Connection: How Muscle Contraction Alters Sensory Perception

00:27  Movement Restriction does not modulate sensory and perceptual effects of exercise induced arm pain.

00:51  Effect of muscle contraction strength on gating of somatosensory magnetic fields

01:11  The Combined Effect of Muscle Contraction History and Motor Commands on Human Position Sense,

01:27  Cortical spinal excitability changes during muscle relaxation and contraction in motor imagery.

01:44  Sensory thresholds and peripheral nerve response and chronic tension type headache and neuropsychological correlation

02:07  Acute and chronic adaptations of muscle proprioceptors in response to increased use,

02:24  Have we looked in the wrong direction for more than a hundred years?

02:44  What's the takeaway?

Watch on YouTube: https://youtu.be/0ugs6ziaIeg

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Links to research:

1. https://pubmed.ncbi.nlm.nih.gov/25537254/

2. https://pubmed.ncbi.nlm.nih.gov/27435203/

3. https://pubmed.ncbi.nlm.nih.gov/19452145/

4. https://pubmed.ncbi.nlm.nih.gov/37641563/

5. https://pubmed.ncbi.nlm.nih.gov/35407512/

6. https://pubmed.ncbi.nlm.nih.gov/1470793/

7. https://pubmed.ncbi.nlm.nih.gov/32150878/

In this episode of 'What I'm Reading, What I'm Thinking,' we explore the critical role of consistency in habit formation and movement training. Discover insights from key research papers on habits, motor skills, and the nervous system. Learn why repetition is essential in transforming fragile skills into fluid ones and how deliberate practice reshapes automatic patterns. We also delve into the importance of environment in supporting consistent behavior and the stages of motor skill learning. Finally, understand how foundational motor skill training in early development impacts our adaptability as adults. Subscribe for more on fascia structure, movement reeducation, and how these ideas merge in my upcoming book.

00:00 Habits in Motion: The Science Behind Consistency and Skill

00:20 The Relationship between habits and motor skills in humans

00:57 The Striatum: Where skills and habits meet

01:26 Stages of motor skill learning

01:48 Neurobilology of skill and habit learning

02:06 The force of habit creating ans sustaining a wellness lifestyle

02:29 The importance of motor skills for development

02:48 Whats the through line?

Watch on YouTube: https://youtu.be/b1AlSsDZ7xM?si=nhNG_D5O1jJFQini

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Clickable links to the papers referenced:

1. The Relationship Between Habits and Motor Skills in Humans. Explores how habit and automaticity relate to motor skills. https://pubmed.ncbi.nlm.nih.gov/35307293/

2. The Striatum: Where Skills and Habits Meet. Reviews the role of the striatum in action selection, skills, and habit formation. https://pmc.ncbi.nlm.nih.gov/articles/PMC4526748/?utm_

3. Stages of Motor Skill Learning. Describes the stages of skill learning: acquisition, consolidation, and retention. https://pubmed.ncbi.nlm.nih.gov/16385137/

4. Neurobiology of Skill and Habit Learning. Discusses the role of the basal ganglia and cerebellum in motor learning. https://pubmed.ncbi.nlm.nih.gov/7620306/

5. The Force of Habit: Creating and Sustaining a Wellness Lifestyle. Examines behavioral strategies for fostering long-term habits in wellness. https://pubmed.ncbi.nlm.nih.gov/26325170/

6. The Importance of Motor Skills for Development. Highlights how consistent motor skill development supports overall growth. https://pubmed.ncbi.nlm.nih.gov/33166961/

Join me as I delve into the research behind my upcoming book, focusing on how sensory innervation in joint capsules like the knee, elbow, and shoulder influences movement and pain perception. Discover the critical role joints play as sensory hubs, constantly sending feedback to the brain, and learn why it's essential to prioritize joint mobility before muscle training. This episode sheds light on the intricate communication between joints and the central nervous system, with profound implications for training and rehabilitation.

Watch on YouTube:

https://youtu.be/_iy9XZxE40c?si=Zikr98Ia6fLrx0sG

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Links to research:

https://pubmed.ncbi.nlm.nih.gov/20870506/

https://pubmed.ncbi.nlm.nih.gov/31316591/

https://pubmed.ncbi.nlm.nih.gov/4061868/

https://pubmed.ncbi.nlm.nih.gov/8638772/

https://pubmed.ncbi.nlm.nih.gov/11805657/

https://pubmed.ncbi.nlm.nih.gov/32712453/

https://pubmed.ncbi.nlm.nih.gov/11398848/

https://pubmed.ncbi.nlm.nih.gov/40164779/

What I'm Reading, What I'm Thinking In this episode of 'What I'm Reading, What I'm Thinking', we dive into fascinating research on fascia structure and movement, particularly addressing those persistent tight and sticky spots in your muscles. Learn about the role of Hyaluronan (HA) in connective tissue, how it affects fascia, and the surprising findings on tissue densification. Discover how changes in HA's viscosity—not dehydration—lead to thickened fascia and explore reversible methods such as manual therapy, movement, and hydration to restore optimal tissue glide. Join me as I unravel how these insights shape my upcoming book on the interconnectedness of pressure, movement, and hydration in our bodies. 00:00 Introduction to Fascia and Movement

00:47 Understanding Hyaluronan

01:31 Tissue Densification Explained

01:59 The Role of Hyaluronan in Densification

02:58 Reversing Densification

03:51 Conclusion and Future Insights

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Link to research: https://pubmed.ncbi.nlm.nih.gov/31103115/