Our nervous systems form the foundation of how we move through the world. It is the filter for our thoughts, behaviors, and interpretations.

And when our nervous systems are dysregulated, it impacts how we show up for ourselves, our loved ones, and those we lead.

Emotional regulation isn’t as simple as a human equivalent of turning your computer off and on again. But it is an essential practice to learn to notice dysregulation, and develop skills and practices to bring us back when we’ve spiraled or disconnected.

As we head into another year of challenges and uncertainty, personally and societally, I’m coming back to my conversation on Polyvagal Theory with Deb Dana from earlier this year, which also happens to be the most downloaded episode of 2025. When the stakes are high, it only makes sense that so many of us are looking for ways to cope. Polyvagal practice offers a compassionate map to ourselves, and helps us build the adaptability, curiosity, compassion, and connection that are most needed in leadership right now.

Deb Dana, LCSW, is a clinician, consultant, author, and international lecturer on polyvagal theory-informed work with trauma survivors and is the leading translator of this scientific work to the public and mental health professionals. She’s a founding member of the Polyvagal Institute and creator of the signature Rhythm of Regulation® clinical training series.

Deb’s work shows us how understanding polyvagal theory applies across the board to relationships, mental health, and trauma. She delves into the intricacies of how we can all use and understand the organizing principles of polyvagal theory to change the ways we navigate our daily lives.

Listen to the full episode to hear:

• How regulation practices help us build the capacity to return to ourselves when we’ve been challenged
• How subconscious survival responses hijack our ability to problem solve and narrow our options
• How tiny moments of noticing can add up to big changes in your capacity to find regulation
• Why we need skills for coming back to regulation in order to engage with discomfort and struggle in our lives and in the world
• How leaders can create connected, collaborative environments for themselves and those they lead

Learn more about Deb Dana:

• Rhythm of Regulation

Learn more about Rebecca:

• rebeccaching.com
• Work With Rebecca
• The Unburdened Leader on Substack
• Sign up for the weekly Unburdened Leader Email

Resources:

• Stephen Porges
• The Nightingale, Kristin Hannah
• Blue: The History of a Color, Michel Pastoureau
• Céline Dion, Andrea Bocelli – The Prayer
• Halloween Baking Championship
• Holiday Baking Championship
• The Great British Baking Show