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Polyvagal Theory: Calm the Vagus Nerve & Reset the Nervous System
In this episode, Nicky Yazbeck sits down with Erica Bonham to explore polyvagal theory and the vital role of the vagus nerve in emotional regulation and mental health. Together, they break down the different states of the nervous system, how co-regulation supports healing, and practical tools that can calm and reset the body. The conversation touches on the impact of collective trauma, the power of mindfulness, and the importance of finding personal practices that truly resonate. Erica also shares accessible exercises for toning the vagus nerve and emphasizes that healing requires both addressing trauma and cultivating joy.
Erica Bonham, LPC, MA, is a Licensed Professional Counselor, certified yoga instructor, speaker, and trainer who blends counseling psychology with somatic and social justice perspectives. She has worked in diverse clinical and community settings, from outpatient mental health teams to teaching yoga in prisons and leading groups for survivors of childhood sexual abuse. Erica is committed to dismantling systems of oppression in her work and to helping people find safety, freedom, and connection. A proud mom of two, she draws inspiration from nature, family, and her belief that every person deserves a life of laughter, love, and gratitude.
Takeaways:
Chapters:
00:00 Introduction to Polyvagal Theory
04:17 Understanding the Vagus Nerve
07:03 The Importance of Nervous System Regulation
09:55 Techniques for Calming the Nervous System
12:46 Exercises for Vagus Nerve Reset
14:47 The Role of Co-Regulation in Nervous System Health
17:41 Collective Nervous System and Community Support
20:36 Navigating Emotional Responses and Regulation
23:13 Conclusion and Final Thoughts
26:31 Navigating Relationships and Boundaries
27:31 The Butterfly Hug Technique
30:44 Grounding Techniques: 5-4-3-2-1
35:54 Physical Techniques for Regulation
40:40 The Importance of Twisting and Peripheral Awareness
41:56 Finding Your Own Medicine
46:49 The Balance of Internal and External Support
48:48 Embracing Both-and Thinking
49:59 Exploring the Depths of Healing
Connect with me:
https://nickyYyoga.com
https://www.youtube.com/@TheConnectedCommunity
Connect with Erica:
https://www.avoscounseling.com/coaching-packages
https://www.avoscounseling.com/freebie
https://www.instagram.com/avoscounseling/
Keywords: polyvagal theory, vagus nerve, nervous system regulation, mental health, trauma, co-regulation, mindfulness, emotional well-being, self-care, healing techniques
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By Nicky Yazbeck
5
33 ratings
In this episode, Nicky Yazbeck sits down with Erica Bonham to explore polyvagal theory and the vital role of the vagus nerve in emotional regulation and mental health. Together, they break down the different states of the nervous system, how co-regulation supports healing, and practical tools that can calm and reset the body. The conversation touches on the impact of collective trauma, the power of mindfulness, and the importance of finding personal practices that truly resonate. Erica also shares accessible exercises for toning the vagus nerve and emphasizes that healing requires both addressing trauma and cultivating joy.
Erica Bonham, LPC, MA, is a Licensed Professional Counselor, certified yoga instructor, speaker, and trainer who blends counseling psychology with somatic and social justice perspectives. She has worked in diverse clinical and community settings, from outpatient mental health teams to teaching yoga in prisons and leading groups for survivors of childhood sexual abuse. Erica is committed to dismantling systems of oppression in her work and to helping people find safety, freedom, and connection. A proud mom of two, she draws inspiration from nature, family, and her belief that every person deserves a life of laughter, love, and gratitude.
Takeaways:
Chapters:
00:00 Introduction to Polyvagal Theory
04:17 Understanding the Vagus Nerve
07:03 The Importance of Nervous System Regulation
09:55 Techniques for Calming the Nervous System
12:46 Exercises for Vagus Nerve Reset
14:47 The Role of Co-Regulation in Nervous System Health
17:41 Collective Nervous System and Community Support
20:36 Navigating Emotional Responses and Regulation
23:13 Conclusion and Final Thoughts
26:31 Navigating Relationships and Boundaries
27:31 The Butterfly Hug Technique
30:44 Grounding Techniques: 5-4-3-2-1
35:54 Physical Techniques for Regulation
40:40 The Importance of Twisting and Peripheral Awareness
41:56 Finding Your Own Medicine
46:49 The Balance of Internal and External Support
48:48 Embracing Both-and Thinking
49:59 Exploring the Depths of Healing
Connect with me:
https://nickyYyoga.com
https://www.youtube.com/@TheConnectedCommunity
Connect with Erica:
https://www.avoscounseling.com/coaching-packages
https://www.avoscounseling.com/freebie
https://www.instagram.com/avoscounseling/
Keywords: polyvagal theory, vagus nerve, nervous system regulation, mental health, trauma, co-regulation, mindfulness, emotional well-being, self-care, healing techniques