Why Filet Mignon Is So Tender—and What That Tells Us About the Human Psoas

Reprogramming Subconscious Breathing Patterns

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/structure-function-breath 00:00 Introduction to Subconscious Breathing 00:25 Understanding Automatic Breathing Patterns 01:05 The Brainstem's Role in Breathing 01:47 Impact of Chronic Stress on Breathing 02:30 Challenges of Conscious Breath Training 03:03 Reprogramming the Subconscious Breath 04:43 Workshop Announcement: Breath as Structure 05:56 Fascia and Its Connection to Breathing 07:20 Neurophysiology and Biomechanics of Breathing 09:14 Conclusion and Upcoming Workshop In 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=isaac Use 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 Change

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.

Unlocking Core Stability and Back Pain: The 90-90 Bridge with Ball and Balloon Exercise

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 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 [https://get.descript.com/f7tn5mo5dzn7] Link to research:https://pmc.ncbi.nlm.nih.gov/articles/PMC2971640/pdf/najspt-05-179.pdf

Why Filet Mignon Is So Tender—and What That Tells Us About the Human Psoas

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 [https://youtu.be/8hYenQ25-ws] Listen on Apple: https://apple.co/3YX2O5b Spotify: https://open.spotify.com/show/1OEkzrbqnyCFFhSHydZmTP?si=Z8L_fiZgRHua3QhxBWpsig I use Descript because it drastically speeds up my editing process—it's the only way I can consistently create content with my busy schedule. If you want to try it for yourself, sign up using my affiliate link: https://get.descript.com/f7tn5mo5dzn7 [https://get.descript.com/f7tn5mo5dzn7] 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 [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 [https://www.elsevier.com/books/kinesiology-of-the-musculoskeletal-system/neumann/978-0-323-28753-0] Amazon: https://www.amazon.com/dp/0323287530 [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/ [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/ [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/ [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2270004/]

The Common Compensatory Pattern—Across Body and Mind

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