Choice a prerequisite to safety

Choice as a Prerequisite to Safety: How Polyvagal Inspired Yoga and the Trauma-Informed Yoga Supports Empowerment

One of the most profound realizations on the path to healing from trauma is recognizing that you have a choice. For many who have experienced trauma, this understanding can feel foreign or even inaccessible. However, choice is a prerequisite to safety. When we begin to reclaim our ability to choose, we create a foundation for self-trust and empowerment.

“Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”

— Viktor E. Frankl

Trauma and the Loss of Choice

During traumatic experiences, choice is often taken away. We may not have had the option to run, fight, scream, or seek help. Perhaps there was no safe support network to turn to, leaving us trapped in survival responses such as shutting down, disconnecting, or going into overdrive. Over time, these learned responses can manifest as autopilot behaviors—living reactively rather than from a place of conscious decision-making.

While it is crucial to acknowledge and have compassion for these protective mechanisms, we can also begin to recognize that although they were necessary for survival at one time, they do not have to define our present or future. Familiar does not always equal safe, and there is another way forward.

Rebuilding Choice Through Yoga

If reclaiming choice feels overwhelming, yoga offers a powerful and accessible starting point. A trauma-informed yoga practice provides a space to explore making choices in a safe and supportive environment. Every aspect of practice presents an opportunity for autonomy:

• Choosing whether to keep your eyes open or closed

• Deciding whether to participate in a particular movement or rest

• Selecting a shape that feels comfortable rather than forcing one that does not

• Opting for a vigorous practice or a gentle one

These small, intentional choices on the mat can help rewire our nervous system, making it easier to recognize and exercise choice in daily life. Over time, this practice fosters self-agency, allowing us to shift from reactive patterns into conscious, empowered living.

Dave Emerson is a yoga therapist known for his work in trauma-sensitive yoga. He co-developed Trauma-Sensitive Yoga (TSY), a body-based intervention for individuals with complex trauma and PTSD. His approach is grounded in neuroscience and emphasizes the role of interoception (the ability to sense internal bodily states) in healing trauma.

He co-authored "Overcoming Trauma through Yoga" with Dr. Elizabeth Hopper, a book that outlines the principles and practices of TSY. He has also worked with the Trauma Center at the Justice Resource Institute (JRI), where TSY was developed in collaboration with Dr. Bessel van der Kolk, a leading expert in trauma research. Here is a short video where he introduces the concept of choice in movement.

The Yamas and the Practice of Choice

In yoga philosophy, the Yamas—ethical principles that guide how we relate to ourselves and the world—offer a valuable framework for exploring choice:

• Ahimsa (Non-Violence): Choosing self-compassion over self-judgment.

• Satya (Truthfulness): Honoring our truth and making choices aligned with our authentic needs.

• Asteya (Non-Stealing): Refraining from stealing our own time or energy by overcommitting or people-pleasing.

• Brahmacharya (Moderation): Recognizing the power of balance in our choices.

• Aparigraha (Non-Attachment): Releasing the need for control and embracing the fluidity of choice.

By weaving these principles into our decision-making, we embark on a path of self-discovery where choice becomes an act of self-respect and empowerment.

Dual Awareness: Turning Within at Our Own Pace

For those who have experienced trauma, turning inward can feel overwhelming, as the body often holds unresolved memories and sensations. Practices such as pratyahara (withdrawal of the senses) and dharana (concentration) offer gentle ways to develop dual awareness—the ability to stay present while also observing internal experiences without becoming overwhelmed.

A trauma-informed approach encourages self-paced exploration, allowing practitioners to engage with these practices in a way that feels supportive rather than triggering. Through this compassionate lens, we remind ourselves that we are our own best healers, and we can choose how, when, and in what way we engage with our inner world.

The Power of Choice in Daily Life

As we build confidence in making choices on the mat, we begin to see how this extends into everyday life. We realize that we have choices in:

• What we eat

• How we speak and interact with others

• The relationships we nurture

• The boundaries we set

• The work we engage in

Choice is not just about making big life decisions—it is found in the small, daily actions that shape our sense of self and safety. Each decision, no matter how small, is a reclamation of autonomy and a step toward empowerment.

Embracing Choice as a Path to Healing

Healing from trauma is not about forcing change but about gently reclaiming what was lost. Through trauma-informed yoga, we learn that choice is always available to us. We can choose to move, to rest, to listen, to explore, and to honor our own needs.

Each moment presents an opportunity to remind ourselves: We are safe. We are capable. We have a choice.

This approach to Safety and Choice is a core part of the framework I use within all my Polyvagal-Inspired Yoga workshops, retreats, and courses. In fact, Safety and Choice form the foundation of my upcoming 6-week course launching in June 2025. Through this course, we will explore how reclaiming choice can be a transformative step toward nervous system regulation and deep healing.

Start to practice small choices throughout your day, include a mantra “I have a choice, I can make choices in my life” and watch the subtle changes as the concept of choice starts to take root.

Much love

Muriel Xxx

Polyvagal Inspired Yoga

A self paced Journey to Safety, Connection, and Healing

Healing begins with safety. It’s in the spaces where we feel truly safe—safe in our own bodies, safe in our own minds—that we can begin to explore, heal, and thrive. This is the foundation of Polyvagal Inspired Yoga: creating a sense of safety within the body and mind so that we can begin to self-regulate, reconnect, and foster healing at our own pace.

Polyvagal Inspired Yoga is my personal offering—an approach that blends the modern science of polyvagal theory with the timeless wisdom of yoga. It’s born from my own healing journey and shaped by my experiences in seeking safety and connection. It’s about merging two powerful systems—polyvagal theory, which focuses on understanding the nervous system and its role in our emotional and physical well-being, and yoga, an ancient practice that has long been used for healing and self-discovery.

Acknowledge My Teachers: Dr. Ariel Schwartz

As part of my own journey, I’ve had the privilege of learning from some incredible teachers. One of them is Dr. Arielle Schwartz, a leader in the field of Polyvagal-Informed Yoga. I’ve completed my Level 1 to Level 3 training with her, and I’m deeply grateful for her teachings. For anyone interested in learning more about Polyvagal-Informed Yoga, I highly recommend checking out Dr. Schwartz’s YouTube video on what Polyvagal-Informed Yoga is all about which is below.

Her teachings have been instrumental in shaping how I approach Polyvagal Inspired Yoga. It’s through her guidance that I’ve been able to blend modern neuroscience with the ancient wisdom of yoga to create a practice that truly speaks to the needs of those who have experienced trauma and stress.

My personal offering

While polyvagal theory offers a framework for understanding the autonomic nervous system, and yoga provides tools to connect, strengthen, and soothe the body, Polyvagal Inspired Yoga is not just a combination of these two approaches. It’s my personal interpretation, a practice shaped by my struggles, growth, and healing. Through this offering, I’m sharing how self-paced nervous system healing, within a trauma-informed framework, has been key to my own healing journey. It’s been about taking small, intentional steps—honoring where I am in each moment and respecting the natural rhythm of my body. It’s been in the quiet, steady work that I’ve found the strength to move forward and the compassion to return to myself, over and over again.

Healing is not a one-size-fits-all process. Just as no two people experience trauma or healing in the same way, no two healing paths look exactly alike. This practice is an invitation to explore how polyvagal theory and yoga can come together to guide you towards safety, regulation, and self-love. It’s about giving you the tools to find what works best for you, at your own pace, in a practice that honors your personal experience.

A key component of this practice is vulnerability (check out my favourite Brene Brown talk on vulnerability below)—allowing yourself to be open, curious, and compassionate with what arises. Polyvagal Inspired Yoga isn’t about achieving some end goal or “perfect” state; it’s about honoring where you are, what you’re feeling, and the journey that is uniquely yours. This is why this practice is about choice, empowerment, and trust.

Brené Brown: The Power of Vulnerability

A key part of this journey is the vulnerability we practice as we move through healing. One of the greatest teachers on vulnerability is Brené Brown, whose work has deeply influenced how I approach both my own practice and how I share it with others. Brené speaks to the power of vulnerability in creating connection and healing, and I encourage you to watch her TED talk, The Power of Vulnerability below, which highlights the importance of embracing our own vulnerability as a tool for deeper connection, both with ourselves and others.

My Experience with Healing

I’ve had my own personal experiences of healing through yoga, breathwork, spiritual practices and somatics —experiences where I was able to find deep connection, resilience, and self-regulation, all while moving through the challenges of life. Saying that I have also had experiences where I pushed my nervous system too far, too soon out of lack of awareness and understanding of my own capacity. While at times these experiences showed me the spectrum that is available in healing and feeling it also caused me to snap from the expansive state it brought right back to contraction. So for me Polyvagal Inspired Yoga offers that practice of building capacity first, getting to know yourself better and avoiding retraumatization through intensive practices. It’s from this experience that I offer you this practice: a practice that is not about fixing something that is broken but about honoring yourself, your body, and the inherent wisdom you already carry within.

In my journey, I’ve learned that everything we need for healing is already within us. It’s just a matter of coming home to ourselves—reconnecting with our bodies, minds, and hearts in a way that allows us to feel safe, grounded, and empowered. That’s what Polyvagal Inspired Yoga is: a path back to yourself, where you learn to trust the wisdom of your body and embrace the deep layers of your own experience.

The Role of Psychoeducation in Polyvagal Inspired Yoga

An important element of this practice is psychoeducation. Throughout this journey, I’ll be offering manageable, nugget-sized pieces of information about the nervous system and polyvagal theory—sharing insights that help us better understand how our bodies respond to stress, trauma, and connection. This piece is deeply rooted in the concept of Svadhyaya, or self-study, from the eight limbs of yoga. As we come to understand ourselves more deeply, we open the door to self-compassion and love.

Psychoeducation serves as a bridge between what we feel in our bodies and what we know in our minds. It’s about giving you the knowledge and tools to better understand how your nervous system works, how you can regulate it, and how you can create a sense of safety within yourself. As we learn more about our nervous systems, we’re able to access deeper layers of self-compassion and self-love—allowing us to heal from the inside out.

Healing is a Journey, Not a Destination

There are countless ways to get from A to Z. Polyvagal Inspired Yoga is not about telling you how to heal or how to feel—it’s about giving you the tools to start climbing your own ladder. It’s about allowing you to explore the tools that can help you find a sense of safety and regulation, no matter where you are on your healing journey. What I offer is not a rigid roadmap, but rather an invitation to discover your own path.

My wish is that by offering both an in-person and an online space, people can take their first step into self-regulation and co-regulation—allowing themselves to practice and build confidence in their own safe of choice. As you gain more confidence in regulating your own nervous system, it opens the door to deeper connections, both with yourself and others. This is the beauty of self-regulation—it creates a foundation of safety that allows us to explore the world with more openness, compassion, and trust.

This has been my own experience. Through years of yoga practice at home, completing my teacher training online, and diving deeper into courses, I’ve come to appreciate the power of feeling safe within my own space. And as I’ve built this sense of safety, I’ve been able to expand my healing journey and my connection with others.

The same opportunity is here for you. I believe that as you practice Polyvagal Inspired Yoga in your own space, you will begin to feel more confident, regulated, and ready to open yourself to deeper connections with the world around you. I hope this has given you an idea of what this practice is and why I am so passionate about it.

If you are stepping into this journey of Polyvagal Inspired Yoga with me, I hope you find peace in the quiet moments, strength in the challenges, and a deep connection with the wisdom already within you. May this practice serve as a gentle reminder that healing is not about reaching perfection but about embracing every part of yourself with kindness, compassion, and patience. I am honored to walk alongside you, wherever you are on your path.

With love and deep gratitude,

Namaste

Muriel Xxx