About the methods
MyRegulationFlow combines three evidence-based therapeutic frameworks into quick, practical tools anyone can use.
Polyvagal Theory
Developed by Dr. Stephen Porges
What it is
Polyvagal Theory explains how our autonomic nervous system responds to safety and threat. It identifies three states: ventral vagal (safe and social), sympathetic (fight or flight), and dorsal vagal (shutdown/freeze).
How we use it
Our "Settle Body" exercises use polyvagal-informed techniques — orienting, extended exhale, bilateral stimulation, and containment — to help shift your nervous system from a protective state toward a calmer baseline. These work quickly because they bypass cognitive processing and signal safety directly to the body.
Emotion-Focused Therapy (EFT)
Developed by Dr. Leslie Greenberg
What it is
EFT is based on the premise that emotions carry vital information about our needs and that much psychological distress comes from avoiding or suppressing emotions rather than processing them.
How we use it
Our "Validate + Allow" exercises draw from EFT principles: naming the emotion, validating it without judgment ("of course I feel this"), creating space for it, and translating it into its underlying need. This reduces secondary emotional reactions (shame about feeling anxious, anger about feeling sad) which are often what make a difficult moment unbearable.
Cognitive Behavioral Reframing
Rooted in CBT, developed by Aaron Beck and Albert Ellis
What it is
Cognitive reframing is a core technique in Cognitive Behavioral Therapy. Rather than challenging thoughts aggressively, modern approaches focus on flexibility — holding multiple perspectives and choosing the most functional one.
How we use it
Our "Shift Perspective" exercises use gentle reframing: holding two truths at once, finding the most helpful (not most positive) thought, and checking evidence for catastrophic interpretations. We never ask you to deny your experience — we help you widen the lens just enough to create some breathing room.
What this is not
MyRegulationFlow is not therapy, not diagnosis, and not a replacement for professional mental health care. It is a set of educational self-regulation tools designed to help you manage difficult moments using well-established therapeutic principles.
If you are experiencing a mental health crisis, persistent emotional distress, or thoughts of self-harm, please reach out to a qualified mental health professional or contact your local crisis line.