Baseline

Learning The Art of Self Regulation

Welcome to BASELINE — a 7-week online self paced program designed to teach you effective tools which will help understand, and regulate your nervous system during times of stress, panic, or shutdown.
Because let’s face it — life can be stressful right? And so many of the stressors we experience in our day to day lives are unfortunately outside of our control. What we can control however, is how we respond to these stressors by learning the art of self-regulation.

At the end of the day, the safest person in the room, is the most regulated one.

Baseline

Learning The Art of Self Regulation

Welcome to BASELINE — an in depth, self-paced program designed to teach you effective tools which will help understand, and regulate your nervous system during times of stress, panic, or shutdown.
Because let’s face it — life can be stressful right? And so many of the stressors we experience in our day to day lives are unfortunately outside of our control. What we can control however, is how we respond to these stressors by learning the art of self-regulation.

At the end of the day, the safest person in the room, is the most regulated one.
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Why Baseline?

We understand that life's stressors often feel overwhelming and out of our control. But here's the truth: by mastering the art of self-regulation, you hold the key to your own peace and well-being. With Baseline, you'll embark on a journey of self-discovery, guided by expert knowledge and practical techniques rooted in psychoeducation, polyvagal theory, yoga, mindfulness, and more.

Over the course of 7 weeks, you'll learn how to:

✔ Understand the neuroscience behind self-regulation and your incredible nervous system

✔ Gain insight into Stephen Porges’s ‘Polyvagal Theory’ as a means to understand causes for nervous system dysfunction

✔ Identify your personal triggers and stress responses

✔ Use somatic techniques to ground and calm your nervous system

✔ Connect with your breath and develop skills to tone your vagal nerve

✔ Incorporate mindfulness and meditation into your daily routine

✔ cognitive tools to shift your mindset and subconscious beliefs in response to stress

✔ Practice themed yoga classes each week to support your nervous system regulation

This program is designed to be flexible, educational, and practical.

Over the course of 7 weeks, you'll learn how to:

✔ Understand the neuroscience behind self-regulation and your incredible nervous system

✔ Gain insight into Stephen Porges’s ‘Polyvagal Theory’ as a means to understand causes for nervous system dysfunction

✔ Identify your personal triggers and stress responses

✔ Use somatic techniques to ground and calm your nervous system

✔ Connect with your breath and develop skills to tone your vagal nerve

✔ Incorporate mindfulness and meditation into your daily routine

✔ cognitive tools to shift your mindset and subconscious beliefs in response to stress

✔ Practice themed yoga classes each week to support your nervous system regulation

This program is designed to be flexible, educational, and practical.

By the end of the program you would have received:

♦ Over 8+ hours of educational webinars on each of our topics
♦ A series 70+ reflective journal prompts for your own self inquiry
♦ 7 x 30 - 45 minute themed yoga flows to help you explore each topic on your mat
♦ A library of guided meditation audios themed to each week's topic
♦ A live community with access to your facilitator and fellow students to engage in dialogue, discussion and continued learning throughout your exploration of the course.

All delivered in an easy to access student portal available to you for life!

By the end of the program, you'll have your own toolbox of helpful techniques needed to regulate your nervous system, manage stress and anxiety, become more responsive (rather than reactive) to life, and feel more centered.

" When we are no longer able to change a situation, we are challenged to change ourselves." 
– Viktor E. Frank

Write your awesome label here.

Who is Baseline For?

→ Adults of any age and any background who want more tools and understanding in order to manage the day to day stressors of life

→ Adults in trauma recovery who wish to have a deeper understanding of why and how their lived experiences affect the way the operate now (and how to better manage it)

→ Adults who find themselves engaging in unhealthy coping behaviors such as alcohol and drug use, over-working, disordered eating behaviors, self harm, or displaced emotions as ways to manage the stress they feel

→ Adults who find themselves avoiding, denying, or feeling a sense of fear around certain emotions such as guilt, grief, shame, anger, anxiety or sadness

→ Adults who experience panic attacks and anxiety

→ Yoga teachers (gain 8.5 CE points upon completion), coaches, counsellors, and other space holders who want to deepen their own knowledge about the nervous system in order to better support their clients
Write your awesome label here.

Who is Baseline For?

→ Adults of any age and any background who want more tools and understanding in order to manage the day to day stressors of life

→ Adults in trauma recovery who wish to have a deeper understanding of why and how their lived experiences affect the way the operate now (and how to better manage it)

→ Adults who find themselves engaging in unhealthy coping behaviors such as alcohol and drug use, over-working, disordered eating behaviors, self harm, or displaced emotions as ways to manage the stress they feel

→ Adults who find themselves avoiding, denying, or feeling a sense of fear around certain emotions such as guilt, grief, shame, anger, anxiety or sadness

→ Adults who experience panic attacks and anxiety

→ Yoga teachers (gain 8.5 CE points upon completion), coaches, counsellors, and other space holders who want to deepen their own knowledge about the nervous system in order to better support their clients

Your Journey Starts Now

Don't wait for the perfect moment to invest in your well-being. Start your journey toward self-regulation today with Baseline. Click below to enroll and take the first step toward a calmer, more centered you.

What You’ll Learn...

Module 1 - Understanding Your Nervous System 

→ The basics of your autonomic nervous system & what 'stress' actually is
→ Dr Siegel’s ‘window of tolerance’ Understanding causes for nervous system dysfunction
→ The important role of the vagal nerve for getting back to baseline
→ Grounding Presence Guided Meditation
→ 30 minute Grounding Yoga practice


Module 2 - Top Down vs Bottom Up Approaches to NS Regulation

→ Understanding the triune brain module
→ Why can't we think logically when we are stressed or triggered?
→ What are 'triggers' and why do they throw our nervous system off balance
→ An overview of 'Polyvagal Theory' by Dr Stephen → Porges & the 'Polyvagal Ladder' by Deb Dana
→ Guided Body Scan Meditation30 minute Yin/Yang Yoga practice


Module 3 - Mindfulness

→ What is mindfulness? A look at the neuroscience and research behind it
→ Learning the difference between neuroception, interoception, proprioception & perception
→ How to apply mindfulness to your body & day to day life
→ Noticing when we 'live from the past' & how it affects the present
→ Mindfulness tools for anxiety, panic, and overwhelm
→ Guided meditation on mindful eating 
→ 30 Minute Slow & Mindful Yoga flow


Module 4 - Toning The Vagal Nerve

→ Practical techniques to enhance 'vagal tone'
→ Pranayama (breath) and how it affects our nervous system
→ Learning breath exercises for both hyper & hypo aroused states
→ Guided facial and auricular massage for vagal toning
→ Somatic practices to try at home
→ Guided meditation on breath manipulation
→ 30 minute Yoga flow for Vagal nerve stimulation


Module 5 - Yoga for Resilience

→ The 3 Gunas and the interlink to our nervous system states
→ The 5 Koshas and learning to tend to each Kosha for optimal wellbeing
→ How yoga offers a pathway for greater nervous system resiliency
→ The basics of your chakra system in correspondence with your neural networks
→ Guided meditative journey through the 7 chakras
→ 30 minute Chakra based Yoga flow

Module 6 - Cognitive Awareness & Restructuring

→ How our beliefs and perceptions shape our nervous system
→ Trauma & the meaning we attach to life and it’s experiences
→ Why we fear, suppress or deny our emotions
→ Practical cognitive restructuring tools & worksheets to challenge stuck beliefs
→ How to journal, use affirmations, and practice self compassionate self talk to ease stress
→ Guided meditation on observing your thoughts
→ 30 minute restorative yoga practice


Module 7 - The Enteric NS & Integration

→ The gut/brain axis & enteric nervous system (aka 'second brain')
→ The interlink between diet and stress
→ Understanding how our microbiome affects our nervous system
→ Cultivating self trust
→ How to use the tools & techniques in this course throughout your life
→ Guided self compassion meditation
→ 30 minute heart opening yoga flow

Your Journey Starts Now

Don't wait for the perfect moment to invest in your well-being. Start your journey toward self-regulation today with Baseline. Click below to enroll and take the first step toward a calmer, more centered you.

What You’ll Learn...

Module 1 - Understanding Your Nervous System 

→ The basics of your autonomic nervous system & what 'stress' actually is
→ Dr Siegel’s ‘window of tolerance’ Understanding causes for nervous system dysfunction
→ The important role of the vagal nerve for getting back to baseline
→ Grounding Presence Guided Meditation
→ 30 minute Grounding Yoga practice


Module 2 - Top Down vs Bottom Up Approaches to NS Regulation

→ Understanding the triune brain module
→ Why can't we think logically when we are stressed or triggered?
→ What are 'triggers' and why do they throw our nervous system off balance
→ An overview of 'Polyvagal Theory' by Dr Stephen → Porges & the 'Polyvagal Ladder' by Deb Dana
→ Guided Body Scan Meditation30 minute Yin/Yang Yoga practice


Module 3 - Mindfulness

→ What is mindfulness? A look at the neuroscience and research behind it
→ Learning the difference between neuroception, interoception, proprioception & perception
→ How to apply mindfulness to your body & day to day life
→ Noticing when we 'live from the past' & how it affects the present
→ Mindfulness tools for anxiety, panic, and overwhelm
→ Guided meditation on mindful eating 
→ 30 Minute Slow & Mindful Yoga flow


Module 4 - Toning The Vagal Nerve

→ Practical techniques to enhance 'vagal tone'
→ Pranayama (breath) and how it affects our nervous system
→ Learning breath exercises for both hyper & hypo aroused states
→ Guided facial and auricular massage for vagal toning
→ Somatic practices to try at home
→ Guided meditation on breath manipulation
→ 30 minute Yoga flow for Vagal nerve stimulation


Module 5 - Yoga for Resilience

→ The 3 Gunas and the interlink to our nervous system states
→ The 5 Koshas and learning to tend to each Kosha for optimal wellbeing
→ How yoga offers a pathway for greater nervous system resiliency
→ The basics of your chakra system in correspondence with your neural networks
→ Guided meditative journey through the 7 chakras
→ 30 minute Chakra based Yoga flow

Module 6 - Cognitive Awareness & Restructuring

→ How our beliefs and perceptions shape our nervous system
→ Trauma & the meaning we attach to life and it’s experiences
→ Why we fear, suppress or deny our emotions
→ Practical cognitive restructuring tools & worksheets to challenge stuck beliefs
→ How to journal, use affirmations, and practice self compassionate self talk to ease stress
→ Guided meditation on observing your thoughts
→ 30 minute restorative yoga practice


Module 7 - The Enteric NS & Integration

→ The gut/brain axis & enteric nervous system (aka 'second brain')
→ The interlink between diet and stress
→ Understanding how our microbiome affects our nervous system
→ Cultivating self trust
→ How to use the tools & techniques in this course throughout your life
→ Guided self compassion meditation
→ 30 minute heart opening yoga flow

Invest in Your
Well-being

Baseline is designed for adults of any age and background who seek tools to manage daily stress, particularly those in trauma recovery or struggling with unhealthy coping mechanisms like substance use and overworking. It also benefits individuals avoiding or fearing emotions such as guilt, grief, or anxiety, as well as those experiencing panic attacks. Additionally, yoga teachers, coaches, counselors, and other facilitators can deepen their understanding of the nervous system to better support their clients, earning 8.5 CE points upon completion.

One Time Payment

Two Monthly Payments

Four Monthly Payments

Invest in Your Well-being

Baseline is designed for adults of any age and background who seek tools to manage daily stress, particularly those in trauma recovery or struggling with unhealthy coping mechanisms like substance use and overworking. It also benefits individuals avoiding or fearing emotions such as guilt, grief, or anxiety, as well as those experiencing panic attacks. Additionally, yoga teachers, coaches, counselors, and other facilitators can deepen their understanding of the nervous system to better support their clients, earning 8.5 CE points upon completion.

One Time Payment

Two Monthly Payments

Four Monthly Payments

Meet Your Guide

Hi there! My name is Nikki and I am a compassion focused psychotherapist, and therapeutic Yoga teacher. I work with clients from all over the world in helping them to navigate and overcome low self worth, addictive tendencies, unresolved trauma, stress, anxiety, and overwhelm. In a previous life I worked as a clinical Nutritionist predominantly treating patients who suffered from symptoms such as IBS, ED, DE, as well as hormonal and gut issues also due to stress, anxiety and shame related causes.

Throughout the many, many years of training and experience within my various vocations, I have learned that one of the most effective ways we can care for ourselves is to understand and care for our nervous system. It makes us better parents, better partners, better workers, better friends, and generally increases our quality of life significantly.

The unique fusion of the modalities I am trained in allows me to really take a holistic (whole body) approach when guiding clients toward repair and regulation. In my post-graduate years, I have personally studied and learned from some incredible leaders within this field inclusive of Dr Gabor Mate, Dr Arielle Schwartz, Dr Albert Wong and Dr Stephen Porges, and I am excited to draw on the knowledge I have gained from them in conjunction with Yoga, somatic therapy, and human physiology to help you better understand the way you work.

Ultimately my goal is to help others find a greater sense of self acceptance, compassion, peace and presence through the work I do… and so much of that comes from learning how to nurture our nervous system.
Write your awesome label here.

" You are not your thoughts, emotions or sensations. You are the awareness behind them."
– Eckhart Tolle

What Students are Saying...

Beth, W.

"Just listened to week 4 and that auricular massage is bonkers! Did my ear and face massage and I can't even begin to describe how relaxed I feel. Absolutely incredible!"

Shelley J.

"I remember you taught me this years ago and I still use it if I feel myself rising into a state of panic or anxiety. It has been one of the best techniques I have ever learnt and I thank you from the bottom of my heart for sharing this."

Sherry G.

"Nikki, thank you for helping me find and start freeing my body. This is an amazing journey and I am forever grateful."

Amanda K.

"I also really appreciated that you included explicit actions & practices for developing these skills; I always find people drop these phrases like 'take a pause' for example & you're left wondering what does that really mean? I feel much more confident that I can identify those resistant thoughts or feelings & that I now have tools to move through them in a way that feels more aligned & secure, I can't tell you how much that means to me."

Meg, S.

"I’ve been wanting to send you this since the first week of baseline. The course was amazing! I learnt so much and you went into great detail on the nervous system. As a counsellor already working in the same field as you and knowing a lot of the information already, it was refreshing to go through it all again and it was so nice to receive the information from a different perspective. I would definitely recommend the course to anyone who is wanting to learn more about the nervous system and to gain new tools on ways to look after it. Thanks Nik. I’m so glad I signed up to it and loved the weekly meditations and yoga flows"

What Students are Saying...

Beth, W.

"Just listened to week 4 and that auricular massage is bonkers! Did my ear and face massage and I can't even begin to describe how relaxed I feel. Absolutely incredible!"

Shelley J.

"I remember you taught me this years ago and I still use it if I feel myself rising into a state of panic or anxiety. It has been one of the best techniques I have ever learnt and I thank you from the bottom of my heart for sharing this."

Sherry G.

"Nikki, thank you for helping me find and start freeing my body. This is an amazing journey and I am forever grateful."

Amanda K.

"I also really appreciated that you included explicit actions & practices for developing these skills; I always find people drop these phrases like 'take a pause' for example & you're left wondering what does that really mean? I feel much more confident that I can identify those resistant thoughts or feelings & that I now have tools to move through them in a way that feels more aligned & secure, I can't tell you how much that means to me."

Meg, S.

"I’ve been wanting to send you this since the first week of baseline. The course was amazing! I learnt so much and you went into great detail on the nervous system. As a counsellor already working in the same field as you and knowing a lot of the information already, it was refreshing to go through it all again and it was so nice to receive the information from a different perspective. I would definitely recommend the course to anyone who is wanting to learn more about the nervous system and to gain new tools on ways to look after it. Thanks Nik. I’m so glad I signed up to it and loved the weekly meditations and yoga flows"

Frequently Asked Questions

What is the cost of the program?

The total cost of the program is $347 with payment plan options as required. If you are enrolling into our Certificate of Compassion Focused Coaching you will receive this course as a part of your course curriculum. If you are enrolling into our Certificate in Yoga for Mental Wellbeing you will be able to purchase this course for $98 to compliment your studies.

When does the course begin?

At your own leisure!

Due to popular demand, this course is now accessible anytime, anywhere... as soon as you join you get instant access to the learning content.

Is this course suitable for beginners to Yoga?

Yes. No prior Yoga experience is necessary.

Is this a certification course?

For yoga teachers, yes. Upon completion you will receive a certificate for which you can obtain 8.5 CE hours/points through Yoga Alliance.

Otherwise, this is a course designed for educational purposes and to provide you with increased knowledge, understanding and practical tools and techniques to help you better manage feelings of stress, anxiety, overwhelm or shut down.

If you are a coach, or wellness professional you will still receive a certificate of completion and will find the content invaluable for helping your clients with nervous system regulation.
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