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: Polyvagal theory explains our nervous system's response to stress. The vagus nerve plays a crucial role in emotional regulation. Understanding our nervous system can help us manage anxiety and stress. Techniques like the Butterfly Hug can aid in calming the nervous system. Co-regulation is essential for emotional healing and connection. Practicing mindfulness can enhance our awareness of our emotional states. Collective trauma affects our ability to connect with others. Simple exercises can help tone the vagus nerve and improve well-being. It's important to find personal techniques that resonate with you. Healing involves both addressing trauma and cultivating positive experiences.   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 nickynamaste@gmail.com   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