Introduction
Rachel Tzinberg, President of CATCH, introduced Jacqueline Vlietstra, a certified yoga therapist specializing in mental health and resilience. Jacqueline’s expertise spans yoga therapy for eating disorders, addiction recovery, and nervous system regulation. The workshop focused on self-regulation (calming your own nervous system) and co-regulation (using your regulated state to help calm your children).
Key Themes and Takeaways
1. Nervous System 101
- Polyvagal Theory: Our autonomic nervous system constantly scans for safety/danger, influencing emotions, digestion, and stress responses.
- Body-Brain Connection: 80% of nervous system communication flows from body to brain (not the reverse). Physical awareness is key to regulation.
- Co-Regulation: Children learn self-regulation by mirroring caregivers’ calm. “Your self-regulation is your parenting superpower.”
2. Self-Regulation Practices
Jacqueline guided participants through evidence-based techniques:
- Breathwork:
- Diaphragmatic breathing (hand on belly to deepen inhales).
- Straw breathing (inhale nose, exhale through pursed lips to lengthen exhales).
- Bhramari (Bee) Breath (humming exhales to activate the vagus nerve).
- Movement:
- Gentle neck rolls, spinal twists, and shoulder releases to discharge tension.
- Spandana (shaking out stress) and rhythmic tapping for grounding.
- Balancing exercises (e.g., rocking side-to-side) to reset the nervous system.
- Touch:
- Self-hugging, ear massage, and acupressure to signal safety.
3. Co-Regulation Strategies
- Authenticity Matters: Avoid “fake calm.” Kids sense incongruence.
- Nonverbal Cues:
- Eye contact (put phones down to signal full presence).
- Vocal tone (modulated, calm voices are contagious).
- Touch (hugs for littles; ask teens for consent).
- The 30% Rule: You only need to co-regulate successfully 30% of the time to build secure attachment.
4. Troubleshooting Dysregulation
- For agitation: Slow movements, longer exhales.
- For lethargy: Energizing practices (e.g., shaking, faster rhythms).
- For family conflict: Pause, check your own body, then model calm.
Q&A Highlights
Q: How often should I practice these techniques?
A: Integrate them naturally—even 1–5 minutes counts. Consistency trumps duration.
Q: What if my teen rejects touch?
A: Offer alternatives (e.g., sitting nearby, verbal check-ins). Respect boundaries while staying emotionally available.
Q: Can I do these standing or at work?
A: Yes! All practices adapt to chairs, standing, or discreet moments (e.g., deep breaths before a meeting).
Closing Message
“Regulation isn’t about perfection—it’s about noticing and gently returning to balance.” By prioritizing your nervous system health, you create ripple effects of calm for your children and community.
About the Speaker
Jacqueline Vlietstra, Certified Yoga Therapist, Yoga for Resilience
