There are a handful of ways to turn on your off switch. The more your body meets and saturates itself in the conditions listed below, the more profound your relaxation response while using Roll Model and Yoga Tune Up Therapy Balls will be and the better chance you’ll have of thoroughly adapting to the positive changes that the Roll Model Method is attempting to effect.

We outline the 5 P’s of the parasympathetic nervous system in an infographic below:

Turn On Your OFF Switch [Infographic]
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Excerpted from The Roll Model: A Step-by-Step Guide to Erase Pain, Improve Mobility, and Live Better in Your Body by Jill Miller. Copyright ©2014 Tune Up Fitness Worldwide, Inc. Excerpted by permission of Victory Belt Publishing Inc. All rights reserved.

Jill Miller

Jill Miller, C-IAYT, ERYT is the co-founder of Tune Up Fitness Worldwide and creator of the self-care fitness formats Yoga Tune Up® and The Roll Model® Method. With more than 30 years of study in anatomy and movement, she is a pioneer in forging relevant links between the worlds of fitness, yoga, massage, athletics and pain management. She is known as the Teacher’s Teacher and has trained thousands of movement educators, clinicians, and manual therapists to incorporate her paradigm shifting self-care fitness programming into athletic and medical facility programs internationally. She has crafted original programs for 24 Hour Fitness, Equinox, YogaWorks, and numerous professional sports teams. She and her team of 500+ trainers help you to live better in your body with an emphasis on proprioception, mobility, breath mechanics and recovery. She has presented case studies at the Fascia Research Congress and International Association of Yoga Therapy conferences. She has the rare ability to translate complex physiological and biomechanical information into accessible, relevant moves that help her students transform pain, dysfunction and injury into robust fitness. Jill is the anatomy columnist for Yoga Journal Magazine and has been featured in Shape, Men’s Journal, Good Housekeeping, Women’s Health, Yoga Journal, Self, and on the Today Show and Good Morning America. Jill is regularly featured on the Oprah Winfrey Network. She is the creator of dozens of DVD’s including Treat While You Train with Kelly Starrett DPT and is the author of the internationally bestselling book The Roll Model: A Step by Step Guide to Erase Pain, Improve Mobility and Live Better in your Body. Based in Los Angeles, CA, she is a wife and mother of two small children and is currently writing her second book.

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Annabelle Bertrand

L’interrupteur d’arrêt, j’adore cette image…les moyens de prendre soin de soi 💖 j’adhère complètement :
1)Se donner la permission de faire une pause, 2) trouvez son espace pour se rouler avec les balles 3) s’allonger pour mettre son corps en position off et pourquoi pas élever légèrement son bassin pour ressourcer son cœur, 4) se connecter à sa respiration et augmenter les temps d’expirations par rapport aux inspirations , 5) l’auto-massage permet d’apporter la détente dans nos muscles et nos fascias et de stimuler la chimie de notre corps en favorisant la production d’hormones tel que l’endorphine…

Sara Wang

After the YTU training, turning on the prasympathetic nervous system is now part of my daily practice. I love that I can simply use abdominal breathing to help my body to get deep relaxation.

Martine Lauzon

I love this: turn on your off switch <3 I think it's a powerful message. I am looking forward to teacher others about the parasympathetic nervous system and this article is helpful. I taught my very person about ball massage today and she was blown away by the amount of relief that she experienced. I also taught her about positioning and breath as well.

Christine (CJ) Lamborn

I can’t thank you enough for your roll techniques. I brought my balls everywhere on my walking tour of Italy and they were instrumental in keeping me pain free as I walked up to 25 miles a day. And nightly legs up the wall pose make up for the long days, leaving me rested on less than normal sleep.

John Watson

This is a great list of P’s to remember. It’s so easy to get caught up in and hold onto tension. Sometimes we cling onto it so tightly that we don’t even truly want to let go. We can pay lip service to unwinding, skipping some of these steps and fooling ourselves into thinking we’re more relaxed than we actually are. Having a nice little checklist like this is helpful to force ourselves to do what’s really need to de-stress.

Duygu (Dee) Ozkan

We all need that every day. Even we think we are so happy, energetic and alive. Our physical body, emotions or our thoughts may change. No matter how we feel we need to readjust everything back to neutral position to find the core balance to move on whatever happens. 5 min with 5 P rule is a sweet idea to remember and apply easily. Thank you Jill!


Very good advice! I wish more people would take the time to relax. We make appointments to get a haircut, to get our teeth cleaned so why don’t we make appointments for self-care. I love the “Infographic”, it’s a nice reminder!


Thank you Jill, for reminding us how important it is to just stop and allow ourselves to pause sometimes. Struggling without resting doesn’t get us any further. I love how you demonstated the 5 P’s of the Parasympathetic nervous system.

Yvonne Cone

Super helpful reminders of perception. If my mind is not in the right place, my practice feels lost, or I feel flighty during/after practice. Remembering that you can do this anywhere is difficult for me, but finding the TIME and any place to do it makes me feel more confident that I can self-care. And that self -massage doesn’t need to be a private thing, these tools can be used anywhere…that’s my new challenge to myself 😀

Rebecca Tamm

Love this helpful infographic. Will definitely be sharing it with my clients for homework.

Amanda Burchert

This is an area I have neglected for a long time – sometimes not even knowing it ( thinking I am relaxing but my mind continues to run). This is a great reminder to set yourself up for success and allow yourself to just be.


This is very helpful. I am guilty of often making time for self-care, but not necessarily fully giving myself over to the relaxation mindset. Sometimes I rush through it and/or think about other things. This is a good reminder to really invest in caring for myself.


Finding time with work and being a mother of three can be difficult. I have found the yoga tune up balls are so portable you can take them anywhere (well almost anywhere). Th convenience of the balls has made me carve out more time for “just me”. Even if its just 5-10 minutes.


Thank you for the post. Simple and effective! I added controlled abdominal breathing to my daily routine after a lower back injury. The injury set my nervous system into overdrive; As a result, I began to experience: headaches, muscle tension, and occasional insomnia. I’m amazed everyday at how quickly abdominal breathing can alleviate headache pain and/or muscle tension.


Hope to see this becoming thE dominant culture, rather than the 7 day work week or 16 hour workday. Thanks for placing value on our right/need to relax

bee pallomina

Yes! Thank you for making this information so simple and accessible. So great to have a reminder of how to turn on the off. We just started the level 1 training with Todd yesterday and I found myself buzzing with new information and it was hard to settle down at the end of the day. This is a great reminder of how to unwind at the end of a busy day of learning!


Just saved this info-graphic and will be studying it to use in my teaching for sure. What a simple way to communicate how we can help ourselves relax and recover – no voodoo, no magical knowledge required. Thanks for making yoga and wellness so accessible!

Sally Woods

The OFF switch “steps” are critical to experiencing the actual permissible relaxation and “let down’ from the high pace of our current existence. As we discussed in YTU Anatomy, it is possible to affect the nervous system and slow things down just by what we do with our breath and our intention and body manipulations. We CAN move the needle!

Wendi Jack

Yes please! And for only 5 minutes a day! To reset and rebalance = no excuses!!!

Susannah Nelson

Another great infographic from Jill Miller succinct, precise, re-calibrating , simple, and PROFOUNDLY effective ! Love it.. self care HEAVEN 🙂 the Roll Model is a marvelous Book (bible;)!!) of self care strategies. Thank you Jill for writing such an inspiring book.


Simple guideline to follow! I’m so predisposed to Sympathetic overload (mostly due to my brain activity) so the 5 P’s are very helpful. I’m slowly being mindful to take time to counteract that mind that constantly channel surfs. Especially those drama channels.

Kayla Lee

I LOVE this! The five P’s ! I think for me, the perspective is the hardest part! Getting in the mind set that we deserve the time to down regulate. The Ps will be easy to remember for the PARAsympathetic response.

Heidi Schaul-Yoder

The idea of perspective–giving yourself the permission for a time-out–really hits home for me. In our type A culture of constant doing, resting can illicit emotions of shame or anxiety for people. The act of simply allowing oneself to relax completely and do nothing can be profound, and it also forces us to confront how we’re really feeling. I hope to incorporate this mindset more into my own life and inspire my students to do the same, so many of us need it!


This is consumable by everyone and puts the complexity of down regulation into a nice package all can follow and benefit frim.

Carol Anderson

This was a great tune up for my parasympathetic system. The 5 P’s should be a daily practice. I feel self care is so very important and not addressed enough. Thank you for the video it was very relaxing! I really connected with the focus words.

Brittany L

Jill appreciate the systematic approach you’ve presented. As a new yoga instructor will focus my efforts on “turning up the off” .

Kelly O'Brien

This is such a helpful compilation of stress reduction techniques. I almost wish I could have this as a print out for daily reminders. It’s wonderful to see where ball rolling can fit in with well known stress reduction methods such as breath work and perspective.


As useful as this would be to integrate into my busy daily life, I feel that would make a fantastic take home sheet to assist many of my overstimulated clients. Loving the simplicity in the breakdowns on applying YTU to daily life.

Kyrin Hall

The placement of a bolster to elevate the hips above the heart to stimulate down-regulation is such a good way to switch off. Adding the bolster to Shavasana is a small addition – but one that has a profound impact.

Keiko Johnson

I wonder if growing up in a crowded urban environment with two hard working parents addicted me to chronically elevated my stress levels because I find it difficult to down regulate at will. It is as if a part of me refuses to let go, as if chronic stress ensures survival. This graphic is so inviting and easy to understand that I can sense my resistant subconscious quieting. I especially like the suggestion to line my self-care time with optimism. Thank you for simplifying the seemingly mysterious path toward relaxation.

Ashley Zuberi

I love this! One of my biggest ah-ha’s so far in the Integrated Embodied Anatomy training is how much the nervous system controls EVERYTHING. If you can’t get a handle on your nervous system, you’ll have a much harder time getting a handle on anything else. This is what makes yoga so special – the emphasis on the tools that can help us down-regulate and thus benefit even greater from all the other tools to keep us healthy and happy. Thanks for helping me finally make this connection!!!


I love the break down of these steps for self care. makes it easier to remember! will be adding this to my daily self care routine.

Lisa Pitel-Killah

This is such a great reminder post that sometimes we let life get too busy as we all have so many things on the go. Sometimes it is just a matter of taking a few minutes to make time to take care of ourselves, no matter where or for how long. We expect so much from our bodies but we also need to remember that our bodies need help from us too to keep up the pace that we demand. I will definitely endorse the 5 P’s.

Lisa Pitel-Killah

I absolutely adore this post, other than the pic of the pup on the balls, too cute. I think that as an athlete and a coach we forget too many times that we do have time to relax and prescribe ourselves self-care. In this day and age of working, training and so many other things on the go we need to focus even more on making sure that we take care of ourselves so we can keep training, moving and living our lives to the fullest each and everyday!!!