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The Calm Lab Podcast
Nervous system education for bodies that won't settle
Welcome to The Calm Lab — a podcast about nervous system regulation, trauma-informed healing, and what it actually takes to feel safe in your body.
Hosted by Kassandra, a trauma-informed yoga teacher and nervous system educator.
If you've ever felt like your body won't cooperate — like you know you should relax but you can't — this podcast is for you.
Each episode, we explore:
- Polyvagal theory and how your nervous system works
- Why trauma lives in the body (and how to release it)
- Vagal toning, breathwork, and somatic practices that actually work
- Conversations with therapists, somatic practitioners, and researchers
This isn't surface-level wellness advice. We go deep into the science and the practice of nervous system regulation.
Whether you're healing from trauma, managing chronic stress, or simply trying to sleep better, you're welcome here.
New episodes Bi-weekly Mondays.
Breathe. Move. Learn.
The Calm Lab by Namasté Your Life, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself.
The Calm Lab Podcast
When Your Workout is Dysregulating You: Fitness, Parenthood & the Nervous System
Use Left/Right to seek, Home/End to jump to start or end. Hold shift to jump forward or backward.
Feeling calm? Have a question? Send me a text:)
More exercise doesn't always mean less stress — especially for moms.
In this episode, I talk with power yoga teacher and group fitness instructor Renee about how high-intensity movement affects the nervous system.
We talk about:
- How to balance high-intensity movement with nervous system recovery
- What intense fitness actually does to the nervous system (and when it helps vs. hurts)
- Whether power yoga can dysregulate you if you're already in fight/flight mode
- Signs that your nervous system is too activated for an intense practice
- How to transition from high-intensity movement into a regulated, calm state
- The conversation moms need to hear about rest vs. exercise
- The role of breathwork in power yoga from a nervous system perspective
This conversation is for PARENTS, fitness enthusiasts, and anyone who wonders if they're pushing their body too hard.
CHAPTERS:
0:00 - Fitness, Health & the Nervous System
1:10 - Renee’s Fitness Journey
4:20 - (Beginner Fitness Tips)
7:05 - Why Group Fitness Is Powerful for Mental Health & Community
13:15 - Fitness After COVID: Rebuilding Community and Healthy Habits
16:20 - Balancing Fitness, Parenting & Nervous System Health
18:20 - Why Rest, Sleep & Recovery Are Essential
21:00 - Realistic Workout Schedules
23:20 - Yoga, Pilates & Strength Training for Joint Health
25:10 - Recognizing Nervous System Dysregulation
28:10 - How to Start a Workout Class
31:00 - The Best Cool Down Routine
34:00 - Dynamic Stretching vs Static Stretching Explained
36:15 - Post-Workout Nutrition
39:00 - Quick Home Workouts
41:30 - Recognizing Stress, Grief & Emotional Triggers
43:45 - Simple Nervous System Reset Practices
45:30 - Why Self-Care Matters
CONNECT WITH RENEE:
https://www.harrfitt.com/
Instagram @harrfitt
facebook Renee Harr + Harr Fitt
RESOURCES:
→ Free 7-Day Nervous System Reset: https://www.thecalmlab.org/lead-collection
→ Substack Newsletter: https://substack.com/@thecalmlabwithkassandra
→ Instagram: @thecalmlabwithkassandra
LISTEN ON OTHER PLATFORMS:
🎧 Spotify: https://open.spotify.com/show/6aDkTER8NLlkFfiOKAS5Z2?si=83881a9e2ec34c1c
🎧 Apple Podcasts: https://podcasts.apple.com/us/podcast/the-calm-lab-podcast/id1825913005
📺 YouTube: youtube.com/@thecalmlab
Breathe. Move. Learn.
About Kassandra:
Kassandra is a trauma-informed yoga teacher, breathwork guide, and Harvard-certified lifestyle & wellness coach who blends nervous system education with accessible mind–body practices to help people sleep better, ease anxiety, and feel grounded.
Links:
Rewire Your Nervous System in 7 Days (Free Guide)
The 14-Day Nervous System Reset
If The Calm Lab is helping your nervous system, the best way to support is to:
★ Rate and review on Apple Podcasts or Spotify
★ Share an episode with someone who needs it
★ Subscribe so you don't miss the next one
Thank you for being here. — Kassandra 🌿
The Calm Lab by ...
