Self-Regulation Snacks: Quick Bites to Calm Your Nervous System

And the BPY Teachers Who Use Them

At Balanced Planet Yoga, the vibe is more than just a serene room and a good playlist—it’s a living, breathing community of real people navigating real life. Founded by mother-daughter duo Cheryl Van Sciver and Jenna Kelly, BPY has been holding space in Marlton, NJ, for over a decade. Now firmly past the ten-year milestone, the studio remains grounded in its original mission: meeting people exactly where they are, offering practices that feel both timeless and accessible, and building a community where healing happens—sometimes quietly, and sometimes through a really good laugh.

Cheryl and Jenna have both lived through their fair share of chaos—raising families, growing a small business, and managing the curveballs that life inevitably throws their way. It makes sense, then, that their teachings—and the studio’s culture—center around practical tools for feeling calm, grounded, and at home within yourself.

In fact, when we asked the teaching staff recently to share their favorite go-to methods for calming down quickly, their responses showcased an inspiring blend of ancient wisdom and modern neuroscience. We asked:

“What’s your favorite way to calm down or get space quickly?”

The result? A collection of science-backed, effective, and surprisingly simple “self-regulation snacks” you can nibble on anytime life feels a little too intense.

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When in Doubt, Feel It Out

“It’s all about coming back into my body,” says Katie Farinas, who teaches Slow Flow RED on Monday nights. “Feeling my breath, noticing sensations on my skin, the weight of my body—whether I’m sitting in a chair or standing on my feet. I consciously relax my muscles and track that shift. I usually keep my eyes closed. That’s when I can truly feel myself land again.”

Her words echo something we intuitively know: when the world spins fast, the fastest way to get grounded isn’t found in thought—but in physical sensation.

Megan Miksitz, who leads Friday night Vinyasa, agrees. “I tap, I take deep controlled breaths with audible exhales. Sometimes I shake, jump, dance—and then pause to find stillness. Anything that helps me get back into my body, fast.”

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The Breath is Your Friend

Breathwork is another cornerstone in the BPY toolkit. Uttara Motiwala, a BPY 200-Hour YTT graduate and beloved studio sub, swears by a simple breath pattern: “Inhale for four, exhale for six. It works every time.”

Carly Egrie, who offers Reiki and Restorative sessions every other Thursday night, enthusiastically points to modern neuroscience: “The physiological sigh! So Huberman!” (She’s referencing Dr. Andrew Huberman, whose research on breathwork and the vagus nerve has gained mainstream popularity.)

And for those looking toward tradition, Julie Taylor, our resident Yoga Nidra and Gong facilitator, recommends the classic practice of alternate nostril breathing, or nadi shodhana. “I close my eyes and begin the pattern. It’s the fastest way I know to calm my nervous system.”

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Finding Your Unique Path to Stillness

Breath isn’t the only door into calm. Heather Stapleton, who teaches Thursday morning Vinyasa, finds a soothing reset in something beautifully ordinary: singing. “Singing along to music helps so much,” she says. “The rhythm and the breath control—it just calms me down.”

Meanwhile, Anna Trezzi, who leads Sunday’s Yoga for Interoception class, describes a uniquely gentle approach: “I place the tip of my tongue on the roof of my mouth about a fingernail’s distance behind my front teeth, then I breathe softly and use my hands to stroke my arms—like giving myself a soothing hug.”

Nature also provides an effortless reset, as Daria Tavana, our Tuesday night Meditation and Movement teacher, explains: “Animals. Whether I’m curled up with my cats or watching birds in the trees, their steady presence invites me to slow down, breathe, and come back to myself.”

And sometimes, the best tool is beautifully human. “No surprise here,” says Kait Reeves, who teaches Movement and Meditation on Thursday nights. “It’s a really, really long hug. 💗”

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Real Tools for Real Life

At BPY, we don’t wait until everything is perfect to prioritize self-care. Healing doesn’t always have to be complicated. It can be as simple as taking a mindful breath, humming your favorite song, dancing spontaneously, or sharing a hug that lasts just a bit longer than usual.

In the decade since Balanced Planet Yoga first opened its doors, Cheryl and Jenna have created something rare: a place where ancient practices meet modern life without pretense. A studio where science and soul coexist seamlessly. A community where no matter how spun-out or overwhelmed you feel, there’s always a teacher ready to gently remind you—you already have what you need to come back home to yourself.

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Try a Snack Today

Which one of these calming “self-regulation snacks” will you try next time your nervous system needs a reset? There’s no wrong choice—just the next small, kind step toward feeling better.

For more self-regulation snacks and yoga practices, join us in the studio, online, or right from your living room.