Polyvagal Theory in Practice: Recognizing and Regulating Your Nervous System

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Your nervous system is your body’s personal guide to navigating stress and connection, and understanding its signals is the first step to building balance and resilience. Fight, Flight, Freeze, or Fawn is a polyvagal-informed class inspired by the groundbreaking work of Stephen Porges, Deb Dana, Arielle Schwartz, and other leading experts in nervous system regulation. This class is designed to help you identify your state, build awareness, and practice techniques to restore calm and flow in your day-to-day life, when it matters.

Drawing from evidence-based polyvagal theory and movement practices rooted in yoga and tai chi, the class integrates:

  • Grounding and Flow-Based Movements rooted in yoga and tai chi to gently release tension and enhance body awareness.
  • Breathwork Techniques that calm the mind, deepen awareness, and engage the vagus nerve.
  • Vocalization and Humming to improve vagal tone and foster a sense of connection.
  • Self-Soothing Practices like gentle touch and sensory grounding to create feelings of safety and ease.
  • Somatic Awareness and Orientation Exercises to reconnect with your body and environment.
  • Visualization and Guided Imagery for emotional processing and nervous system balance.
  • Rhythmic and Repetitive Movements to promote a state of flow and integration.

This unique class blends cutting-edge science with mindful, body-based practices to empower you with tools for regulating your nervous system and moving from reaction to restoration.

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CLASS INFO

  • Duration: Sixty minutes
  • Level: Open to all experience levels
  • Price: Donation-based (Suggested donation: $5–$20)
  • Resources Provided: Yoga mats, props and meditation cushions provided.
  • What to Bring: Journal for note-taking, water bottle (refills available).
  • What to Wear: Comfortable clothing that will allow gentle movement. Layers are ideal.
  • Location: Regulation HQ
  • Tickets:

What's this class like?

This form of breathwork utilizes a breath that drops you into a deep but activated trance state quickly for optimal journeying conditions. The practice is accompanied by live instrumentation with sound healing instruments, provided by Dr. Aria Thomé – this can include drums, gongs, tibetan bowls, rain sticks, rattles, and other percussive instruments. The breath is fast-paced and there is a guided tempo.

What should I bring?

Although no special preparation is required, if you would like to honor the occasion, you might design a ceremony the night before that includes journaling, meditation, intention setting, affirmations, singing and/or dancing. At the beginning of every session I ask participants what they want to focus on during their journey. Your ceremony will ideally help you clarify your desires and focus your intentions. 

Is this space accessible?

Bring a yoga mat, a blanket (if you want one) and a water bottle. Breathwork can make you thirsty! Other items you might want include a journal and pen, drawing materials, favorite crystals, chapstick, and a stuffed animal or other comfort item. You can use a pillow or not, depending on what you find comfortable. If you have a bad back, consider bringing a yoga bolster to place under your knees (it takes the pressure off your lower back) or two mini yoga bolsters to tuck under your derriere (it works even better!) Wear comfortable clothing and consider dressing in layers – body temperate can fluctuate wildly during breathwork, and you may get very hot or very cold during your session.